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Keywords: athlete immunity, immune system, nutrition, supplements, training, illness, health, endurance athletes, immune support, wellness

Summary:
In this episode, coaches Justin and Katie discuss the relationship between athletes and their immune systems, particularly during the winter months when illnesses are prevalent. They explore various strategies to support immune health, including the importance of sleep, stress management, nutrition, and the role of supplements. There is nothing that can totally prevent illness, but fueling properly and certain supplements can help support immune health and reduce the length of illness. The conversation emphasizes the need for athletes to listen to their bodies and adjust their training accordingly, especially when feeling unwell. The episode concludes with key takeaways on maintaining a balanced approach to health and training.

Takeaways:

• Athletes are more susceptible to illness during high training volumes.
• Sleep is crucial for immune health and recovery.
• Stress can weaken the immune system, making athletes more vulnerable.
• Nutrition plays a vital role in supporting immune function.
• Adequate protein intake is essential for immune health (along with adequate fueling in general)
• Zinc and vitamin C might help reduce the severity of illness.
• Hydration is important, especially when feeling sick.
• Moderate exercise enhances immune activity, but excessive training can suppress it.
• Listening to your body is key in managing health and training.
• It's normal for athletes to get sick; managing it effectively is important.

Sound Bites:

• "What can you do to keep yourself healthy?"
• "Stress can compromise our immune system."
• "Exercise enhances immune activity."

Chapters

00:00 Strategies for Maintaining Immunity

01:43 Nutrition's Role in Immune Health

13:27 Understanding Immune Support Supplements

14:41 Nutrition's Role in Immune Health

16:52 The Impact of Exercise on Immunity

21:24 Adjusting Supplements When Feeling Ill

24:02 Managing Training and Illness

Resources:

https://www.gssiweb.org/sports-science-exchange/article/nutrition-and-athlete-immune-health-a-new-perspective

Review- Sports and Immunity, from the recreational to the elite athletes: https://www.sciencedirect.com/science/article/pii/S2666991924000484

NAC- https://pmc.ncbi.nlm.nih.gov/articles/PMC8234027/

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Send us a text

For many aspiring triathletes, the swim is the single biggest barrier to getting started. In this episode of Triathlon 101, Coach Justin addresses one of the most common questions he hears: Do you need to be a good swimmer to do a triathlon? The answer may surprise you. This episode breaks down the difference between swimming fear and swimming skill, explains why open water feels so intimidating compared to the pool, and explores how wetsuits, buoyancy, and race-day rules make the swim far more accessible for beginners than most people realize. Justin also outlines what “good enough” swimming actually looks like in sprint and Olympic-distance triathlons and walks through a practical, step-by-step progression for building comfort and confidence in the water. If fear of the swim has been holding you back from signing up, this episode is designed to help you move forward with clarity and confidence.

Here is a tutorial on the Side stroke or side crawl swim stroke:

https://www.youtube.com/watch?v=DgJxHQE9TPs

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Send us a text

Summary: In this episode of the Endurance Athlete Journey podcast, Coach Justin and Coach Katie delve into the critical topic of illness and immunity, particularly relevant as the cold and flu season peaks in January. They discuss the common challenges athletes face when dealing with sickness, including how to adjust training plans and the importance of listening to one's body. The conversation emphasizes the 'neck rule'—a guideline for determining whether symptoms are above or below the neck, which can help athletes decide whether to continue training or take a break. They also share personal experiences with illness and training, highlighting the nuances of managing health while pursuing athletic goals.

The episode further explores practical strategies for boosting immunity and preventing illness, including the significance of rest, hydration, and nutrition. Coach Katie shares her recent experiences with illness, illustrating the complexities of training through sickness and the importance of recognizing when to push through and when to rest. The discussion is rich with insights on how to balance training demands with health considerations, making it a timely and valuable resource for endurance athletes navigating the challenges of winter sickness. In this episode, Coach Justin and Katie delve into the intricate relationship between exercise, illness, and immunity, particularly for athletes. They discuss the importance of recognizing when to rest versus when to engage in light activity, emphasizing that fresh air can be beneficial even during mild illness. The conversation highlights the significance of listening to one's body and understanding the symptoms that warrant a break from training, such as fever, persistent cough, and extreme fatigue. They also share personal anecdotes about their experiences with illness and racing, illustrating the challenges athletes face when trying to balance training with health.

Keywords: endurance training, illness and immunity, athlete health, training adjustments, neck rule, boosting immunity, cold and flu season, athlete wellness, sports nutrition, exercise immunity, training and illness, fresh air benefits, nutrition for immunity, rest and recovery, immune system support, athlete wellness, training load, illness prevention

Takeaways

• "If you're feeling sick, listen to your body."
• "The neck rule helps determine if you should train or rest."
• "Adjust your training based on how your body feels during workouts."
• "Rest is crucial for recovery, especially during illness."
• "Monitoring HRV can provide insights into your health status."
• "Don't let devices dictate your training decisions; listen to your body instead."
• "It's important to differentiate between training fatigue and illness symptoms."
• "Personal experiences can guide future decisions about training and health."
• "Communicate openly with your coach about how you're feeling."
• Fresh air and sunshine can aid recovery during mild illness.
• Listen to your body; know when to rest.
• Light activity can be beneficial if you're not severely ill.
• Avoid racing if experiencing significant symptoms.
• Nutrition plays a crucial role in supporting the immune system.

Resources/Research:

IOC guidelines on illness

Open air treatment during the Spanish flu.

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Send us a text

Summary
In this episode, Katie dives deep into the world of sports nutrition, distinguishing it from general dietary guidelines. She emphasizes the unique nutritional needs of athletes, explaining how their requirements differ based on activity levels and training intensity. Katie critiques the new USDA dietary guidelines, suggesting that they may not adequately support athletes' energy and carbohydrate needs. She also discusses the importance of understanding the difference between sports dietitians and nutritionists, highlighting the qualifications and expertise necessary for effective nutritional guidance. Throughout the episode, Katie provides practical insights into meal planning for athletes and the significance of tailored nutrition for optimizing athletic performance.

Keywords
sports nutrition, dietary guidelines, athletes, nutritionist vs dietitian, meal planning, carbohydrate needs, performance optimization, nutrition advice, healthy eating, dietary recommendations

Takeaways

• Sports nutrition is tailored specifically for athletes' needs and is different than nutrition for the general population
• The new dietary guidelines may not meet the energy demands of active individuals.
• Understanding the difference between a nutritionist and a dietitian is important if you are seeking expert advice in sports nutrition.
• Athletes often require more carbohydrates than the general population.
• Meal frequency and timing are essential for optimal performance.

Sound Bites

• "Sports nutrition is really focused on athletes."
• "Dietary guidelines may not meet athletes' needs."
• "If someone is so certain, that's a red flag."

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Send us a text

Podcast Episode Description:

In this episode of The Endurance Athlete Journey Podcast, Coaches Justin and Katie continue the goal-setting conversation by diving into goal execution—the often-overlooked skill that determines whether motivation turns into lasting results or burnout. Using real-world examples from nutrition and training, they explore how excitement around new goals can lead to overly aggressive strategies, unsustainable habits, and injury or frustration. The conversation focuses on building sustainable, repeatable behaviors, managing expectations, and aligning nutrition and training goals in a way that supports long-term progress rather than short-term extremes. Whether you’re setting New Year goals, returning to training, or trying to improve consistency, this episode provides a grounded, coach-driven framework for executing goals the right way.

Key Takeaways:

• Goal execution matters more than goal setting when it comes to long-term success
• Overexcitement often leads to overly aggressive training or restrictive nutrition plans
• Sustainable progress requires managing intensity, volume, and expectations
• Restrictive diets and training streaks can increase the risk of burnout or injury
• Cyclical and flexible approaches to nutrition improve adherence and mindset
• Training plans should be written in pencil, not pen, and adjusted as feedback appears
• Returning to activity should prioritize consistency over ambition
• Aligning nutrition goals with training demands is critical for performance and recovery
• Ego-driven goals can derail progress if not checked early
• Success is measured by consistency over time, not perfection week to week

Link to the new USDA food guidelines: https://realfood.gov/

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Send us a text

Summary:

Coach Justin brings you the first episode of a new series called Triathlon 101: A Beginner’s Guide to Triathlon, where he tackles one of the most common—and overwhelming—questions new athletes face: What race distance should I start with? Drawing from his experience as a coach and endurance athlete, he challenges the pressure of “Ironman culture” and explains why starting shorter is often the smartest path to long-term success. This episode reframes your first triathlon as a learning experience rather than a stress test, breaking down how background, goals, lifestyle, and time commitment should influence your decision. Whether you’re coming from running, cycling, swimming, or starting from scratch, Coach Justin offers a practical, confidence-building approach to choosing a race distance that supports consistency, enjoyment, and longevity in the sport.

Takeaways:

• Your first triathlon should build confidence, momentum, and enjoyment, not overwhelm you
• Starting with the shortest appropriate distance supports long-term success and reduces burnout
• Athletic background (runner, cyclist, swimmer, or beginner) matters when choosing a race distance
• Training time and lifestyle fit are just as important as physical ability
• Swim anxiety is common and should be factored into distance selection
• Shorter races allow faster learning of skills like pacing, transitions, and nutrition
• Long-course racing is inspiring—but often inappropriate early in the journey
• Ego-driven distance choices frequently lead to injury, frustration, or quitting
• Momentum and positive race experiences fuel long-term growth
• Distance does not define legitimacy—preparation and execution do

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Send us a text

Summary:

In Episode 57 of The Endurance Athlete Journey Podcast, Coach Justin and Coach Katie kick off the new year with a deep dive into goal setting for endurance athletes. They explore how to create meaningful, realistic, and trackable goals that go beyond race results, emphasizing the importance of process-oriented habits like recovery, nutrition, mobility, and consistency. Drawing from their own experiences and coaching philosophies, they discuss how to balance performance goals with lifestyle demands, why goals should evolve throughout the season, and how small, often-overlooked details can be the difference between stagnation and long-term progress. This episode offers practical insight to help athletes set goals they can actually sustain—and enjoy—throughout the year.

Key Takeaways from the Episode

• Goals should include both quantitative (performance-based) and qualitative (process-based) elements
• Outcome goals alone can lead to disappointment; process goals build consistency and resilience
• Realistic goal setting requires an honest look at time availability, life demands, and recovery
• Goals should be reassessed and adjusted as training progresses—up or down as needed
• Small habits like mobility, self-care, hydration, and fueling often limit progress more than training volume
• Treat recovery and self-care like workouts by scheduling and tracking them
• SMART goals help turn big ambitions into actionable, measurable steps
• Enjoying the journey—not just the outcome—is key to long-term athletic growth

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Send us a text

Summary:
In this Year in Review episode of The Endurance Athlete Journey Podcast, Coach Justin and Coach Katie reflect on their 2025 seasons, sharing honest insights into training volume, race performances, injuries, recovery, and lessons learned along the way. They break down personal stats, highlight key wins and challenges, and discuss how consistency, smart adjustments, and mindset shaped their year as both athletes and coaches. The episode also celebrates the podcast’s first year, offers a behind-the-scenes look at its growth, and looks ahead to 2026 goals—including upcoming races, training focus areas, and new content ideas—making this a valuable and relatable listen for endurance athletes planning their own year ahead.

Takeaways:

• 2025 was a year of consistency, learning, and adaptation for both coaches, with strong training volume but necessary adjustments due to life, health, and injury.
• Coach Katie logged over 2,300 miles of running, emphasizing consistency and speed development after her spring marathon, which she believes will pay off in future marathon performance.
• Marathon success isn’t just about mileage—sleep, stress management, fueling, and mental pressure played a major role in race-day outcomes.
• Post-marathon recovery can be unpredictable; illness, fatigue, and life events can delay a return to training even when fitness is high.
• Speed-focused training and shorter races can be a powerful way to build long-term endurance performance and prevent burnout.
• Coach Justin completed nearly 700 hours of training across swim, bike, run, and strength, highlighting the demands of triathlon training.
• Strength training made up a significant portion of Justin’s year and contributed to improved durability, bike power, and run resilience.
• Gravel cycling proved to be a valuable cross-training tool, improving bike handling, strength, and confidence while reducing mental burnout.
• The run-walk method can be an effective and ego-free strategy for maintaining consistency, managing injuries, and improving long-distance performance.
• Swimming progress came from improved muscular endurance and consistency rather than raw speed, with plans to focus on speed development in 2026.
• Both coaches emphasized the importance of reflection—tracking data, reviewing training honestly, and learning from setbacks.
• Looking ahead to 2026, the focus will be on smarter race preparation, better sleep and recovery strategies, and sharing more behind-the-scenes training content with listeners.
• The podcast’s first year was driven by passion rather than monetization, with a strong emphasis on community, education, and athlete support.

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com