Simply Triathlon with Dina & Chris

Send us Fan MailIn this episode largely featuring Chris's cat, we chat about several random topics including:-The new world record and sub 2-hour marathon at the London Marathon-A women's only world record and what that means-Chris's track coaching and the struggles to pick and dedicate to ONE activity as a kid-Dina's big race goal for the year-And more!Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailToday, we talk about consistency vs perfection, and how the two can often be conflated, especially among athletes. We chat about how, actually, part of consistency IS falling off track, and persistence despite inevitable adversity is much more important and realistic than perfection.We also chat about some recent racing including the Boston Marathon, recap Chris's annual Disney vacation, and give a quick update regarding the new rules for triathletes to obtain their pro card.Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailIn this episode, we discuss a recent article centered on a large number of age-group triathletes finishing Ironman 70.3 Oceanside faster than professionals. We chat about the backlash from these pros, why it isn't a fair comparison, and how the criteria to obtain a pro card might be changing.We also chat about professional runner Emma Bates' claim that her sponsor UCAN dropped her due to her pregnancy, Dina's recent swim meet, and more!Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailIn this episode, we discuss AI in triathlon training.Yes, like in many other aspects of life, AI is writing training plans.What do we think about them? What are they lacking that human coaches can still provide? Why might athletes still choose to hire a coach over using these services?Anyone out there use or have used AI for a training plan? We'd love to know what you think about it, positive or negative! Shoot one of us a message on Instagram and let us know!Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailIn this episode, we talk about growth as an athlete.Often, we want to figure everything out and have all the answers, whereas the reality is that there is no ceiling on growth and we can always strive to learn more and make progress. We talk about how this presents specifically for athletes, getting out of our comfort zones, and the power of consistency and habits!Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailIn this episode, we talk about the recent LA marathon, for which runners were offered the option to end their race early at mile 18...and still get a finisher's medal?We give our thoughts on how we feel about this. We also discuss the USATF half marathon championship drama in which the lead runners were led off course by the official course vehicle, as well as the first Ironman Pro Series race of the year in New Zealand!Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailIn this episode, we give a tribute to Jeff Galloway, who passed away recently. He brought great popularity to his Run-Walk-Run method, helping runners use a run/walk interval technique to make running more accessible and enjoyable, and to minimize fatigue and lessen recovery times. His work and contribution to the running community has undoubtedly changed hundreds of thousands of lives, and he will certainly be remembered!We also go over Ironman's recent updates to several of their rules, including the new bike draft zone and clearing up some confusion around that, zippers on tri suits, aero bars, and more.Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailIn this episode, we discuss three very specific pieces of gear we recommend athletes invest in prior to completing their first triathlon.Check out the episode to hear what they are! (Hint - not ALL of them are gear to use during an actual race!)We also chat a bit about some upcoming pro triathlon races - the season is starting!Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailIn this episode, in light of an announcement that the Professional Triathletes Organization combining forces with the Challenge Family, we chat about fun local race organizations and races. We've probably all got our local races we love - examples from CT include the Griskus race series (shoutout Tom Wilkas), the Hammerfest triathlon (RIP), and the Colchester Tough As Nails half marathon. We chat about personable race directors, a family feel, and the benefits of attending and/or volunteering at these races to support them and keep them going.We also sadly touch upon the passing of NCAA triathlete and national champion, Hannah Henry, who was hit by a car while riding her bike and lost her life.Stay tuned until the end for a more upbeat and lighthearted food discussion before we wrap up!Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailIn this episode, we talk about the Winter Olympics thus far and Lindsey Vonn's devastating crash and injuries. We discuss when to push the limits, how to assess the risk and if it's worth it, and staying focused and living in the present moment.We also discuss the midwinter blues and how to stay motivated, especially in a place like CT where Chris has been experiencing weeks of snow and single digit temperatures (meanwhile, Dina rides her bike outside in 65-degree weather in CO...)We give some tips including joining a group or arranging to meet friends for workouts, remembering that the pool temperature isn't going to match how you feel when you're walking to the building from your car, and more!Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailIn this episode, we talk about the struggle between getting enough sleep and getting workouts in.Many of us find that our schedules need us to sometimes pick one or the other - for example, we might only have time to get in a morning workout, but it would mean only getting 7 hours of sleep.How do we navigate this? How do we know which one to choose? How can we better prioritize in order to optimize both training and recovery?Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailIn this episode, we discuss the benefits of triathlon clubs and why folks might want to join one.Chris shares the excitingly high number of new athletes at the club she runs, the Valley Shore YMCA Triathlon Club, and we talk about what clubs typically offer for athletes, especially newer athletes, such as:-Organized workouts with coaches-A mentorship program-Various clinics-A sense of family, community, and accountabilityThinking about joining a triathlon club in your area? Do it!! You can check out the USAT website at https://member.usatriathlon.org/find-a-club, or ask around at your local run shops, bike shops, and gyms.Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailIn this episode, we discuss the potential changes to Ironman's draft zone, from 12 meters to 20 meters.We chat about what the professional triathletes think about this, what the ramifications could be, and how Ironman handles change and their business in general when it comes to including professional athletes and their opinions.Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailIn this episode, we catch up a bit after our holiday break and share some stories - Dina's trip to CT, some bizarre stuff Chris has seen while out running, Dina's 100x100 swim and Chris's 108 sun salutations challenges, and a surprise event that happened to Chris.We also touch on "staying in your own lane." It can be very easy, especially at the start of the year when we might be trying something new or restarting a hobby, to compare ourselves to either those around us or past versions of ourselves. We discuss the importance of sticking to our own plan, our own pace, and where we are right now in OUR chapter, not anyone else's.Happy New Year!Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailWe shoot the breeze in this episode on a variety of topics today:-Christmas cookie baking-Chris's new bike fit-Different breathing patterns in the pool-T100 and Ironman recent news-Training-related Christmas presentsWe hope everyone has a safe and excellent holiday season!Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailIn this episode, we talk about how to moderate training during the off-season, when training structure is loose and baked goods are abundant.We discuss the all-or-nothing mindset, how to choose whether to do a workout or skip it, reviewing priorities during the holiday season, looking at the big picture and your goals next year, and more!Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailIn this episode, we take strength training back to the basics. We go over six foundational movement patterns:-Squat-Lunge-Hip hinge-Push-Pull-Carry/coreFor each of these, we give examples of a super beginner bodyweight exercise, a slight progression, and another slight progression above that.We hope this helps athletes get started in the gym with the fundamentals, and that it takes some of the struggle and feeling overwhelmed out of the picture!Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailToday, we speak with a special guest, Karen Mastella, who recently participated in Trek Travel's coast-to-coast bike adventure from Portland, Oregon to Portland, Maine!The journey took 47 days, covered 15 states, and averaged around 88 miles of cycling per day with the longest ride being 127 miles.Karen shares all about her journey - the training, the hardest parts, the mental struggles, the most fun and epic days, the stellar weather, the steep mountain passes, the friends she made, what she learned about herself and her own toughness, and much, much more!You can find Karen on Instagram @bike4thelove. Thank you so much, Karen, for coming on and sharing your journey!Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailIn this episode, we discuss supplements in light of a recent Consumer Reports article that supposedly revealed dangerously high levels of lead in many popular protein powders.We discuss the fact that supplements are currently NOT regulated by the FDA, what's best to look for in supplements as an athlete as far as third party certifications, and whether or not supplements are actually worth the investment.We also touch on the results of the Ironman 70.3 World Championships and the comeback of the athletes who struggled in Kona.Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailIn light of the recent time change, today we discuss running safety as we get into the time of year when many of us might be running in the dark. We give tips on how to be SEEN, be ALERT, and be PROTECTED, in terms of apparel, lights, cars, animals, and much more.Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailIn this episode, we recap a race...for Dina! Throughout over a year of dealing with the ramifications of her initial bone stress injury, she's finally been able to train for a race, and her first trail race at that!Dina recaps the race, discusses her preparation and how surprisingly great she felt during the race, and talks about what it has meant to work through this injury and (maybe?) finally be back to racing.Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailIn this episode, we chat about the latest update regarding the new Ironman world championship qualification process...and how it is very much NOT working in favor of women.We discuss the most recent Ironman's performance pool awards (spoiler alert - only ONE woman got a performance slot), surmise about how this could have happened, and hope that some changes happen very soon.We also recap the women's Ironman world champs in Kona, which was quite an exciting and dramatic race.Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailIn this episode, we talk about how athletes, specifically those self-coached, can sometimes feel lost during the off-season without the training structure they're used to.How can we navigate this? How can we gently structure our training so that we don't end up not doing anything at all for several weeks or months, and maintain a solid foundation before next season? What do Dina and Chris like to do for their own enjoyment during the off-season that we might not have as many chances to do otherwise?We also preview the Ironman World Champs for the pro women in Kona!Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailIn this episode, Chris recaps her experience racing her final 70.3 of the season at Jones Beach!Chris had an excellent performance, but also has a lot to share about how Ironman handled some aspects of the race, namely rule regulation and safety.Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailIn this episode, we chat about the upcoming Ironman 70.3 Jones Beach including some race- and course-specific tips for any athletes who might be racing (including Chris!)We also touch on the Ironman World Champs in Nice for the men that occurred this past weekend, and we answer a listener question and give some tips for how to strategize and improve hill climbing on the bike, specifically during races.Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailIn this episode, we bust some myths for new or aspiring runners that may be preventing folks from trying the sport.Myths include:-Needing to run a certain pace, or run without walking-Needing to have a goal to run a marathon-Needing a $200+ carbon-plated shoe-And more!What did we miss? Let us know, and please share with anyone you know who is thinking about trying out running!Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailToday, Lydia Walter (@lyd_adventures) joins us on the podcast!This past July, Lydia raced Ultraman Canada - a three-day event consisting of a 6.2-mile swim and a 90-mile bike on day 1, a 171.4-mile bike on day 2, and a 52.4-mile run on day 3 - and was the first female finisher and second overall finisher!Lydia talks about how she got into triathlon and Ultraman (an Ironman wasn't challenging enough?!), her preparation for the race, and how the race itself went including swim logistics, biking on open roads, and troubleshooting stomach issues on the run.She also discusses the huge mental aspect of such a long endurance effort, what it's like to be in your own head for so long, and how to keep pushing forward when you've had enough of your own thoughts but you still have miles and miles to go.Lydia wanted to give a big shout-out to Coach Kathy Uscinski, Coach Chris Kopcha, and the Valley Shore YMCA Tri Club for supporting her journey and helping her get to the starting line!Thank you for coming on and sharing your journey, Lydia!Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailDina spent the weekend in Leadville, Colorado, crewing for her friend Cristin who was running the Leadville 100 Trail Race!Dina recaps the race, Cristin's amazing efforts despite not making the time cutoff around mile 70, what it feels like to run/hike at 10,000+ feet, and more!Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailUSA Triathlon Sprint Nationals was cancelled the morning of the race - another casualty this year due to weather. We chat again about controlling our controllables, moving forward, and how the finish line of a race isn't necessarily a finish line in the big picture, but a stepping stone. We also talk again about process goals vs outcome goals.Dina gives a big injury update, with some positive news after a big medical test, and how she's progressing and moving forward. We tie this back into process goals and Dina's mental process as she's been training for well over a year with no races on the calendar.This leads into our reminder that consistency in training is what makes up the building blocks toward a successful race, not one or a few specific training sessions.Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailIn this episode, we recap Chris's Ironman Lake Placid experience! (Spoiler alert - it was wet.)It was ALMOST a non-wetsuit swim, the weather was fantastic every day EXCEPT race day, but Chris had a solid race! Plus, there was even some drama with another athlete that involved law enforcement...We give a shoutout to a professional triathlete who raced two Ironmans in less than a week and placed very well in both, and we note that Ironman is teasing a new 70.3 somewhere in the US.Dina gives an injury update, and Chris brings up something she heard of called the "Enhanced Games" that actually allow performance-enhancing drugs.Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailIn this episode, we catch up a bit after Dina has been on vacation!-Cedar Lake and Lake T tris have been happening-Summer is in full swing, and we give some tips on how to run safely in the heat-Chris prepares for Ironman Lake Placid which is rapidly approaching-Ironman world championship age group qualification has completely changedQuestions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailIn this episode, we chat about a few different things based on recent news we’ve heard in the athetic world.First, we talk about the new Boston Marathon rules regarding adjusted qualifying times for net downhill races - meaning, athletes may no longer be able to seek out downhill races to qualify for Boston, or at least not as easily!We then touch on the passing of the first female winner of the Boston Marathon.Finally, we chat about RED-S in triathletes, specifically Lionel Sanders as he has just hypothesized, and how athletes may very well be UNintentially underfueling and how to potentially spot this. We tie this into Dina’s ongoing injury and eating struggles, and how not enough rest days and general stress can also contribute to the body breaking down.Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailIn this episode, Chris gives a recap of her recent 70.3, which - guess what - had a cancelled swim. She also gives a quick recap of her training camp in Lake Placid with the Women On Wheels group.We also chat about the Escape from Alcatraz triathlon, during which an athlete was injured due to safety issues at the start of the race.Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailWeather happens!We talk about the very real possibility (and recent common occurrence) of races being altered due to weather, such as the swim being cancelled. What kinds of mental tools can we use to navigate this, even though it's obviously not how we want our race to go?We also chat about cutting workouts short. When is it reasonable to do so? Barring any emergency or time constraint, are there ever circumstances where it's okay to just say "this workout was good enough" and finish 10 minutes early?Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailIn this episode, we chat about some of the funniest and ridiculous things we've seen in the transition portions of triathlons.We also touch on the upcoming attempt by Faith Kipyegon to break the 4-minute mile barrier, and what this is meant to signify for women in running.Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailIn this episode, we discuss Ironman's recent announcement changing their world championship format yet again, returning to a one-day format in Kona. We give our thoughts and talk about how we both believe this is a step back in terms of progress for women in the sport.We also touch on some recent race results and Dina's trip out west.Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailIn this episode, we talk about how some professional triathletes are hiring different coaches for different disciplines (a separate swim coach, bike coach, and run coach). What do we think about this, especially after chatting the other week about viewing triathlon as one sport and not three separate sports?We revisit the ever-important topic of balance in the sport, where to turn our focuses, and longevity and enjoyment.Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailIn this episode, we talk about blood sugar.As athletes (or even just humans), should we be worried about blood sugar? We typically consume a decent amount of sugar before, during, and after training; does that mean we need to be cognizant of other sources of sugar? Are spikes in blood sugar really something to be concerned about?We also chat about neglecting certain focuses in training for others - for example, doing only swim drills to improve technique, but at the expense of building up endurance. How do we balance these skills?Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailIn this episode, we talk about all things taper.What is it? Why do we do it? What are the drawbacks to NOT tapering? What are some to-dos and NOT to-dos during race week?We also talk about a conversation Chris had with an athlete who only swims for 15 minutes at a time, because that'll be how long they'll swim during their goal races. Is this sufficient, or is it beneficial to train for longer even if the race portion is short? We chat about some efficient training techniques as well as training for triathlon as ONE sport, not three separate sports.Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailIn this episode, we answer a couple nutrition questions.First, we chat about possible reasons why an athlete feels bloated all of the time, and the role of fiber in our meals (and how Dina learned that, whilst an entire pound of Brussels sprouts contains a decent amount of protein, eating it all at once might not be the best idea).Then, we discuss an athlete who'd like to cut out foods during breakfast to lose a little weight, and how we might go about addressing this. We talk about fueling our bodies, calorie-dense foods, and the importance of moderation and not restriction.Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailIn this episode, we have a discussion based on a question regarding tools like ice baths, supplements, and cryotherapy, and if these could help athletes with recovery.We talk about how these tools are "extras," and how, while they COULD be beneficial for some, they MIGHT be a waste of time and money if we haven't already mastered the basics (sleep, nutrition, hydration).We also chat about HOW to best master the basics, including getting help from others and tips for planning and staying organized.Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailToday, we answer a couple of listener questions:Who are your favorite pro women triathletes/athletes to follow?What does a perfect weekend of training look like?We also chat about some new rules in the triathlon world, and the most recent doping accusation by a pro triathlete.Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailIn this episode, we address a question about how to avoid overtraining and getting stuck in a rut. We discuss how to recognize possible overtraining, how to address it, and steps to take to prevent it from happening in the future.We also chat about being in it for the long game; triathlon is a lifelong hobby for many people, but it can be easy to get caught up in the short term instead of looking at the big picture.We also touch on not taking triathlon so seriously! Sometimes, it can be beneficial to be flexible, switch up your workouts, and interact socially with other athletes. We may find valuable experiences and opportunities through doing this.Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan Mail**Chris decided to record this episode inside of an echo chamber. We apologize.**In this episode, we discuss all things FTP.What is FTP - Functional Threshold Power - on the bike? How can it be useful for us? How do we increase it?We also bust a nutrition myth regarding whole grains versus white/refined grains. We talk about how the latter is NOT something to be avoided, why this is, and when it might actually be preferable as an athlete.Finally, Dina tells a story about bringing donuts to her runners after a group run, and how this sparked a conversation about why foods don't "cancel out" exercise and how all foods can be included.Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailAs coaches, we hear this all the time: "When things calm down a bit, I'll be able to train more." "When life is less crazy, I can focus more on nutrition."The problem with this strategy is that life usually never stops being crazy. We discuss and give some tips about how to fit training INTO a busy lifestyle, rather than waiting for it to calm down.We talk about small and manageable actions, letting go of the idea of perfection, and tips to stay organized and plan more efficiently.Does this resonate with you?Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailIn this episode, we talk about the part of the body commonly known as the core.What is the core? What does it mean when coaches or trainers tell you to "engage your core"? What are some tips to do so? How can we use this specifically to improve our swimming technique?Give it a listen and let us know what you think!Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailIn this episode, we talk about whether or not training plans are set in stone. If the weather is awful, can we flip days around, or do we need to keep certain sessions on certain days? How can athletes best modify if a coach isn't immediately available for last-minute changes?We also talk again about the benefits of fueling more before and during workouts, and we talk about a common desire for athletes to avoid sugar and how this can be harmful.Chris also follows up on her swim progress, this time as it relates to kicking without fins (if you know, you know!)Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailWelcome to 2025 and thank you to everyone who has been with us for the past year and a half!We start this episode by giving a quick recap on goal setting. We then talk about Dina's New Year swim challenge and Chris's recent accomplishments in the pool, highlighting the benefits of being very mindful and purposeful about making changes.We also chat about eating before workouts, its importance, and some examples for what to do before evening workouts or workouts right around dinner time.Chris also shares an exciting new triathlon project she's just launched for 2025!Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailIn this episode, we chat a bit about protein. An earlier episode goes into more detail about specific foods and how much we need as athletes (link:  https://open.spotify.com/episode/1Kkkde6vkUMYbgTbNx8W4b?si=ed464b0866414aba), but we touch on a few tips for increasing our protein intake, especially for plant-based athletes.Link to Dina's comprehensive article about protein, how much we need, what it does, and what foods (some surprising) contain it:  https://dinathlon.com/how-do-i-eat-more-proteinWe also talk about recovery during the off-season, and Chris shares her four "R"s of recovery.Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha

Send us Fan MailIn this episode, we talk about uncertainty in triathlon.Even if we control everything we can control, stuff happens. Nothing is guaranteed, whether it's weather on race day, things that come up in your personal life, or losing a bottle of electrolyte drink on the bike during the race.How do we navigate knowing that nothing is certain, and sign up for races and pursue training anyway? What are some tips to handle adversity?Link to the podcast episode Dina talks about regarding calmly welcoming change:  https://open.spotify.com/episode/13E3H0EBm42Zg5KTNGfgZ3?si=d28f40a0763a437fQuestions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email:  [email protected] Instagram:  @simplytriathlonpodcastDina's Instagram:  @dinathlonChris's Instagram:  @coachchriskopcha