The RunDot Podcast is launching soon and today we meet the host! Carrie Tollefson is a National Champion Middle-Distance Runner, an Olympian, a globally recognized broadcaster, and a podcast host! Carrie brings a wealth of running experience and today gives us her four major tips for race morning! She stresses the importance of planning (and having multiple plans) and even shares how she uses visualization, all while sharing some of her favorite running stories over the years. Come get to know C...
Jul 21, 2025•1 hr 5 min•Ep. 304
While 140.6 miles is only double the distance of a 70.3, the cost and commitment can feel MORE than double as a triathlete prepares for their first full IRONMAN. Today, Coaches Kurt Madden and Louise Strydom bring two of their athletes to the podcast to share everything about transitioning to the IRONMAN distance. Kurt and Louise provide key tips for the IRONMAN training cycle while athletes Heather and Jaco share their experience transitioning from a half to full IRONMAN. Between the coaching e...
Jul 14, 2025•1 hr 4 min•Ep. 303
Staying in the sport of triathlon takes the right motivation, dedication, and a healthy mind and body. IRONMAN World Champion Mirinda Carfrae and IRONMAN Champion Tim O'Donnell both enjoyed long and rewarding professional triathlon careers and continue to train while coaching Team Salty Bears. So naturally they are perfect to share the six lessons they learned to help have a long-lasting journey in triathlon. Tim and Rinny teach us the importance of always redefining goals and share tips for avo...
Jul 07, 2025•59 min•Ep. 302
300 episodes of The TriDot Triathlon Podcast have come and gone, and while we can't recount EVERY lesson hosts Andrew Harley and Vanessa Ronksley have learned, we picked our top 20 takeaways. We scoured all the nutrition episodes, the coaching wisdom and even the skill-specific episodes to find the best tips. From choosing the right run shoes, to improving your swim, eating enough protein, and even when NOT to train, Andrew and Vanessa recall it all. This episode is guaranteed to remind you of s...
Jun 30, 2025•1 hr 5 min•Ep. 301
We're back for another episode where our triathlon coaches answer YOUR questions! IRONMAN World Champions Mark Allen and Craig "Crowie" Alexander jump into the hot seat on this round-robin, rapid-fire episode! Learn tips for balancing training with life activities, riding strong when you train outside, and how to breathe while swimming in cold water. Listen in as the coaches teach us what we can learn from the pros and how to keep our heart rate down during a race start. They also discuss the in...
Jun 23, 2025•1 hr 2 min•Ep. 300
Getting faster doesn’t come through just training harder. Your recovery plays a crucial role in becoming a stronger athlete. This week triathlon legend Michellie Jones joins the podcast to share her 6 rules for recovery that will benefit your performance. From the importance of prioritizing sleep and nutrition to using recovery tools and technology. Michellie shares what she tells her athletes and even reminds us to "master our mobility minutes" as an insurance policy for our body. This episode ...
Jun 16, 2025•1 hr 8 min•Ep. 299
The Wildflower Multisport Festival is the "Woodstock" or "Coachella" of triathlon. Where the Countryside of California hosts a weekend endurance festival with triathlon, running, open water swimming, and so much more! After a hiatus, Wildflower returned in 2025 and TriDot was there in a big way! Host Vanessa Ronksley brings Coaches Ryan Tibball, Kurt Madden and Brandy Ramirez to the podcast to break down the epic weekend. They discuss everything from the course to the comradery and even share th...
Jun 09, 2025•51 min•Ep. 298
With our bodies needing the perfect amount of fuel, fluids, and electrolytes to thrive on race-day, plenty can go wrong with our nutrition intake while on course. Coaches Jasmine Moezzi and Kathy Ward-Hudson join the podcast to help us troubleshoot the seven most common nutrition issues athletes may face during their race. From dehydration and cramping to catching up if you fall behind on your fueling, we cover it all! This episode will help ease those race-day fears of getting all your nutritio...
Jun 02, 2025•1 hr 2 min•Ep. 297
With the run being the final leg of a triathlon, your body and brain are fatigued with plenty of miles still to go. Numerous things can go wrong trying to reach the finish line. Coach Chris Navin brings his coaching and racing experience to the podcast to help us troubleshoot the eight most common issues athletes may face during the run. From injuries and aches to brain fog, nutrition, and GI issues, we cover it all! This episode will help ease those race-day run fears and help you confidently f...
May 26, 2025•1 hr 3 min•Ep. 296
Since the bike leg is the longest part of a triathlon, plenty can go wrong while out on course. Coach Kurt Madden brings his coaching and racing experience to the podcast to help us troubleshoot the seven most common issues athletes may face during the bike portion of the race. From mechanical and tech failures to nutrition and the saddle discomfort, we cover it all! This episode will help ease those race-day bike fears and help you have a confident ride in the saddle.
May 19, 2025•1 hr 4 min•Ep. 295
Even though the swim is the shortest part of a triathlon, plenty can go wrong as you make your way through the water. Coach Joanna Nami brings her coaching and racing experience to the podcast to help us troubleshoot the seven most common issues athletes may face during the swim portion of the race. From goggle and wetsuit issues to anxiety and the effects of water temperature, we cover it all! This episode will help ease those race-day swim fears and help you have a confident swim split!
May 12, 2025•1 hr 2 min•Ep. 294
Running on tired legs is a big time reality of triathlon training and racing. Triathlon Legend Mirinda "Rinny" Carfrae and running Coach Bobby McGee join the podcast to share all their wisdom for running strong while fatigued. Our Coaches will offer cues for holding proper run form even while tired and will provide tangible tips for strengthening your legs in training. Rinny and Bobby will touch on the importance of cadence and share their own personal stories and experiences. This episode is pa...
May 05, 2025•1 hr 3 min•Ep. 293
Ice baths, cryotherapy, cold showers (and more) are the new "it" thing for recovery. But does sports science actually support cold water as a positive body stimulus? Physical Therapist Dr. B.J. Leeper and Triathlon Coach Ken Presutti plunge into the podcast to share the benefits of cold water immersion. From the anti-inflammatory perks to body temperature regulation, and even boosting your metabolism, there are multiple reasons to get chilly in your training week. Our experts break down the appr...
Apr 28, 2025•59 min•Ep. 292
Racing a triathlon relay is a great way to mix up your race season, practice one specific discipline, and have fun along the way! Coaches Ben Sommerville and Ryan Tibball join the podcast to explain the most common relay formats and how to best race them. From selecting your teammates to split pacing and transition tips, Ben and Ryan coach us through it all. This episode will have you ready to grab some friends and register for a relay adventure!
Apr 21, 2025•1 hr 4 min•Ep. 291
A crucial touch point between a triathlete and their bike are the pedals and footwear that get those wheels moving! Coaches Jeff Raines and Ben Sommerville join the podcast to cover the essential info regarding bike shoes, cleats, and pedals. From running shoes and platform pedals to cycling shoes and clipless pedals, our coaches explain the pros and cons of the most common set ups. They'll break down what to look for when purchasing footwear and even how to put your cycling shoes on as quickly ...
Apr 14, 2025•1 hr 4 min•Ep. 290
Triathletes famously LOVE to train and tend to neglect rest and recovery. Properly resting our body is just as vital to triathlon performance as our training. Today Coaches Matt Sommer and Jason Verbracken join the podcast to help us get rest days right. Answering questions like “Do we actually need rest days?” And “what are signs our body needs a rest day?” After this episode you'll be ready to rest as hard as you train!
Apr 07, 2025•1 hr•Ep. 289
Are you interested in tangible tips to improve your swim? Triathlon legend Michellie Jones and Coach Brandy Ramirez join the podcast to share six big time swimming tips for every triathlete. They stress the importance of proper technique and the benefits dry land exercises. Michellie and Brandy also discuss working on your open water skills as well as training with purpose EACH swim session. These six tips will have you ready to start your next race strong and confident!
Mar 31, 2025•58 min•Ep. 288
Are you interested in tangible tips to improve your cycling? Triathlon legend Craig "Crowie" Alexander and Coach Chris Navin join the podcast to share six big time cycling tips for every triathlete. They break down the importance of a proper bike fit and explain the benefits of high and low cadence training. Crowie and Chris also share tips for strength and mobility as well as wisdom for working on your bike handling skills. These six tips will have you ready to rock the longest leg of your next...
Mar 24, 2025•54 min•Ep. 287
Are you looking for tangible tips to improve your run? Triathlon legend Mirinda "Rinny" Carfrae and Coach Jeff Raines join the podcast to share six big time running tips for every triathlete. They break down purchasing the correct shoe for your specific feet and explain the benefits of training on tired legs. Rinny and Jeff also share tips for training your gut as well as the importance of run drills. These six tips will have you ready to rock the last leg of your next race!
Mar 17, 2025•52 min•Ep. 286
Have you ever left for your run and your watch battery was dead? Or gone for a group ride to notice your bike computer is still at home? Did it ruin your workout? If so, have no fear - Coaches Ryan Tibball and Will Usher join the podcast to break down training without technology. We have become so connected to our training gadgets that something will inevitably go wrong, and we need to know how to proceed. From intentionally training without your watch to tips for salvaging your workout when thi...
Mar 10, 2025•59 min•Ep. 285
When considering adding a race to your calendar, what variables should factor into your decision to register? Or to pass? Coaches Raya Usher and Ken Presutti join the show to present the five questions you should ask before adding a race to the calendar. They'll discuss ways to lay out your season calendar and help you think through the "why" behind each race you add. From the logistics (budget and timing), to finding the perfect course (do you want a challenge or a course that aligns with your ...
Mar 03, 2025•55 min•Ep. 284
As the fourth discipline of triathlon, triathletes are very intentional with race day nutrition. But what we put into our bodies day-to-day has a much bigger impact on our overall health. Today, 6X IRONMAN World Champion and legendary coach Mark Allen shares his six rules for daily nutrition. He discusses the importance of nutrient dense foods, why to avoid added sugar, selecting quality protein, and even which oils to avoid! After this conversation Mark will have you motivated to up your daily ...
Feb 24, 2025•1 hr•Ep. 283
Since assessment workouts serve as a benchmark of your current fitness, it is crucial to perform your best in these training sessions. TriDot Coaches Matt Sommer and Elizabeth James join the podcast to break down everything you need to know for your next assessment week. We'll discuss the importance of fitness benchmarking as well as mental strategies and practical tips to increase your performance. Matt and Elizabeth will provide pacing strategies and suggestions for overcoming test anxiety; al...
Feb 17, 2025•1 hr 5 min•Ep. 282
While long course requires stamina, short course racing involves a lot of power and speed! Two-time short course National Champion and TriDot Coach Ben Sommerville joins Coach Ryan Tibball on the podcast to emphasize the importance of building speed before your next short course race. From the timing of fueling and proper form and technique, to powering through those tough training sessions, and even the value of brick workouts, Ben and Ryan break down each discipline and provide tips on how to ...
Feb 10, 2025•1 hr 4 min•Ep. 281
IRONMAN training certainly takes some time, but it doesn't need to take over your entire life. It's possible (and important) to balance training with your regular commitments and priorities. This week, IRONMAN U Master Coach Michellie Jones and TriDot Coach Jeff Raines join the podcast to debunk all the time commitment myths about training for long distance triathlon. From how far out to start training, to maximizing the workouts that fit into your schedule, Michellie and Jeff tackle all the bur...
Feb 03, 2025•1 hr•Ep. 280
Success in triathlon training and racing can be just as much mental as it is physical. You devote numerous hours to swimming, biking, and running to train your body, but what are you doing, if anything, to develop your mind? Can your mindset truly impact your performance results? On today's episode, mental skills coach Bobby McGee and triathlon coach Elizabeth James discuss this, and more! Join the discussion about the role emotions play in race preparation, combatting anxiety and nervousness, a...
Jan 27, 2025•1 hr 5 min•Ep. 279
Building a strong body is essential for sustaining triathlon success. This week strength savvy Coaches Matt Sommer and Elizabeth James walk us through the benefits and best practices for triathlon strength training. Building strength is more than just lifting heavy weights - it's also mobility, stability, and recovery. From walking into the gym for the first time, to advanced tactics for experienced athletes, our coaches have you covered with gym going wisdom! Even if you don't have access to fa...
Jan 20, 2025•1 hr•Ep. 278
Whatever address you call home, where you live presents challenges and opportunities for your training. Whether you live in the heart of a major city or the remote countryside, at high elevation or at sea level, or even somewhere flat versus somewhere hilly, you have to adapt to get the most out of your training. Coaches Will Usher and Tony Washington bring their tips for training where you live. They'll talk through how to train if you don't have access to a pool, how to properly execute a sess...
Jan 13, 2025•1 hr 6 min•Ep. 277
When the triathlon race season comes to a close triathletes enter what has traditionally been called the offseason. Thankfully all this time off from racing doesn’t mean we have to take time off from improving our fitness. Today, coaches Brady Hoover, Jeff Raines, and Ryan Tibball share how to make the most of your offseason. They’ll discuss extra rest and recovery, focusing on a single discipline, tweaking your nutrition approach, strengthening your body, refining technique and so much more! Li...
Jan 06, 2025•58 min•Ep. 276
We're back for another episode of answering YOUR questions! TriDot coaches Jeff Raines, Elizabeth James and Jenn Reinhart are in the hot seat on this round-robin, rapid-fire episode! Learn how to ease back into training after injury, incorporating more strength work to your workout schedule, and tips for open water swimming when open water isn't nearby. Listen in as the coaches talk about tubeless vs. tubes, different types of bike cleats, and planning your schedule as you jump to a longer dista...
Dec 30, 2024•1 hr 4 min•Ep. 275
