Welcome back to The Endurance Balance!

In this episode, Coach JW, Coach Alicia, and Coach Anne move from building the "Chassis" to creating the "Map".

Most New Year’s resolutions fail by February because there is no roadmap. Today, we break down how to blueprint your entire racing year so you can stay consistent when the initial motivation fades. We discuss the art of "fitting the training into the chaos," getting family buy-in, and why your plan is just a piece of paper until you execute it.

We also catch up on Coach Anne’s windy forecast for Key West, Coach Alicia’s upcoming snowshoe race (and trip to the Azores!), and why Coach JW turned a Costco trip into a speed workout.

In this episode:

• The Blueprint: How to map out your Annual Training Plan (ATP) without getting lost in the data.

• Race Selection: Defining A, B, and C races—why you leave it all on the table for one, and use the others for "dress rehearsals."

• The Circle of Success: Why getting buy-in from your significant other and family is the most critical part of your training plan.

• Recovery & Hacks: The benefits of Tart Cherry Juice, the "mandatory walk" rule, and checking your internal "check engine light" (Sleep, Nutrition, Hydration).

• Data vs. Feel: Why technology fails and why you need to master Rate of Perceived Exertion (RPE).

Takeaways:

• The "Circle of Success" is non-negotiable: You need support from your spouse, family, and care team (RMT/Chiro) to succeed.

• Know your Race Tiers: An A-Race requires full recovery; B and C races are for testing gear, gut training, and fitness checks.

• Don't fear the "Post-Race Blues": Structured recovery (like a mandatory walking week) helps reset the mind and body.

• Tech isn't everything: GPS watches fail and batteries die; knowing your body's RPE is your best backup plan.

• Fit the training into the chaos: Sometimes the workout is a 20-minute grocery run or a hike with the kids.

• Recovery Markers: Before returning to intensity, check that your Sleep, Nutrition, and Hydration have returned to baseline.

Connect with Us: If you have questions about your training, nutrition, or balancing the chaos, leave us a comment! We will be answering listener questions in future episodes.

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Subscribe & Review: If you enjoyed this episode, please hit subscribe and leave us a review. It helps us reach more athletes like you!

Chapters:

(00:00) Intro: Mapping the Athlete’s Year & Avoiding Resolution Failure

(06:03) Check-ins: Key West Winds, Snowshoe 5Ks & Costco Speed Runs

(07:53) Nutrition Hack: The benefits of Tart Cherry Juice

(17:56) Goal Setting: How to pick your races & "Scary Goals"

(29:37) The Strategy: Defining A, B, and C Races

(32:43) Recovery: The "Mandatory Walk" & The 3 Markers (Sleep, Nutrition, Hydration)

(45:19) The "Circle of Success": Getting family buy-in

(50:05) Data vs. Feel: The "Old Lady" approach vs. RPE

(01:02:06) 2026 Goals: What the coaches are racing this year

(01:20:10) Homework: Create your blueprint & DM us!

Welcome to 2026! In this first episode of the year, Coach JW, Alicia, and Coach Anne focus on "The Chassis and The Schedule".

We dive deep into why your bones might be a ticking time bomb and how to reverse issues like osteopenia through strength training and plyometrics—even if you are in your 70s.

We also debate "Super Shoes" (and why you shouldn't break them in), the benefits of barefoot lifting, and the pros and cons of training in the morning versus the evening.

In this episode:

• The Chassis: Why strength training is non-negotiable and how to "shock" your bones for density.
• The Gear: The debate on carbon-plated "Super Shoes" and why we lift weights barefoot.
• The Schedule: Managing cortisol, sleep, and why we take a hard stance against fasted training.
• Reflections: The team shares what running has given them in the past year.

Takeaways:

• Bone health is crucial for performance and training.
• Strength training should be included in every athlete's routine.
• Fitting training into a busy schedule is a common challenge.
• Community support enhances the running experience.
• Nutrition and hydration are key to performance.
• Training in the morning can improve sleep quality.
• Fasted workouts may not be beneficial for most athletes.
• It's important to train your gut for race day nutrition.
• Running can provide a sense of identity beyond just being a parent.
• Reflecting on personal growth through running is valuable.

Connect with Us:

If you have questions about your training, nutrition, or balancing the chaos, leave us a comment! We will be answering listener questions in future episodes.

Follow us on ⁠⁠Instagram⁠⁠!

Subscribe & Review:

If you enjoyed this first look into our world, please hit subscribe and leave us a review. It helps us reach more athletes like you!

Chapters:(00:00) Intro: The Chassis and The Schedule

(02:50) Check-ins: Avoiding the "Stomach Bug" & Key West Training

(11:54) Bone Density: Osteopenia warnings & Box Drops

(14:52) Strength Training: Why 70-year-olds need to lift heavy

(35:47) Gear Talk: Super Shoes & "Adapting" vs. "Breaking In"

(43:33) Gym Tips: Why you should lift barefoot

(45:33) AM vs. PM Training: Cortisol and Sleep

(51:27) Nutrition: Why you should stop fasted training

(01:06:02) Question of the Week: What has running given you?

"Sleep is free fitness." "Cortisol gets a bad rap." "Fuel the engine, feed the engine."

Summary:

In this episode of Endurance Balance, Coaches JW, Anne, and Alicia delve into the critical aspects of nutrition for endurance athletes, emphasizing the importance of fueling the body properly. They discuss the significance of sleep, the role of cortisol, and the necessity of regular blood work to monitor health metrics. The coaches share personal stories and insights from their training logs, highlighting wins and learning opportunities. They also explore the impact of iron and vitamin D on performance, and the strategic use of caffeine in training and racing. Overall, the conversation underscores the holistic approach needed for optimal athletic performance.

Takeaways:

• Nutrition is crucial for endurance athletes, focusing on more than just macros.
• Sleep is a vital component of recovery and performance.
• Blood work can reveal important health metrics for athletes.
• Cortisol is necessary but can become problematic if levels are too high.
• Iron deficiency can significantly impact performance and energy levels.
• Vitamin D plays a critical role in overall health and athletic performance.
• Athletes should focus on performance metrics rather than weight.
• Caffeine can enhance performance but should be managed carefully.
• Regular blood work is essential for monitoring health as an athlete.
• Balancing training stress with recovery is key to long-term success.

Blood Work Recommendations by Coach Alicia - link to the document here (make a copy to save it)

Connect with Us:

If you have questions about your training, nutrition, or balancing the chaos, leave us a comment! We will be answering listener questions in future episodes.

Follow us on ⁠Instagram⁠!

Subscribe & Review:

If you enjoyed this first look into our world, please hit subscribe and leave us a review. It helps us reach more athletes like you!

Chapters:

00:00 → Fueling the Engine: The Importance of Nutrition

01:57 → Training Logs: Wins and Learning Opportunities

11:51 → How We Met: The Coaches' Journey

18:47 → Nutrition for Endurance Athletes: Key Considerations

42:27 → Cortisol: The Stress Hormone and Its Role

01:09:08 → Blood Work: Understanding Your Health Metrics

Welcome to the very first episode of The Endurance Balance!

If you are looking for a rigid, robotic training podcast, this isn't it. Join Coach JW, Coach Anne, and Coach Alicia for a relaxed, real-world conversation about fitting endurance training into the chaos of everyday life.

In this premiere episode, we break the ice by introducing who we are—from ultra-running in the Canadian snow to triathlon training in the Florida humidity, and managing fitness as a military spouse and mom of four. We dive into our "coaching superpowers," share our personal training wins (and struggles) of the week, and reveal the framework you need to set better goals for the year ahead.

In this episode, we cover:

• Meet the Coaches: From former swimmers and hockey players to endurance specialists, get to know the voices behind the mics.

• Superpowers: How we use science, nutrition, and adaptability to help athletes succeed.

• Weather Wars: How to adapt your training whether you are freezing in Canada or melting in Florida heat (plus tips on heat acclimation!).

• The "Chaos" Factor: Real talk on fitting 10+ hours of training into a life filled with kids, work, and travel.

• The 4 F's: Alicia’s secret quadrant for planning your year: Fitness, Family, Fun, and Financial.

Quotes from the Episode:

• "If you become just a mom, you start to lose who you are... don't lose the hobby." - Coach Alicia

• "I'm good at organizing chaos." - Coach JW

• "I can count on two fingers how many races went to Plan A... nothing ever goes the same way as it does in training." - Coach Anne

Connect with Us: If you have questions about your training, nutrition, or balancing the chaos, leave us a comment! We will be answering listener questions in future episodes.

Follow us on Instagram!

Subscribe & Review: If you enjoyed this first look into our world, please hit subscribe and leave us a review. It helps us reach more athletes like you!

Chapters"

00:00 Introduction to Endurance Balance Podcast

02:59 Coaching Backgrounds and Personal Journeys

06:02 The Importance of Hobbies and Identity

09:01 Training Stories and Experiences

11:50 Year-Round Training and Off-Season Strategies

14:54 Heat Training and Acclimatization Strategies

23:32 Heat Acclimation and Training Strategies

26:35 Fitting Training into a Busy Life

31:12 The Importance of Consistency and Adaptability

33:55 Finding Joy in Endurance Sports

40:08 Setting Goals with the Four F's

Fitting the Training into the Chaos. Real life is messy. Your training doesn't have to be. [U+3164]

Welcome to The Endurance Balance, a new podcast from Coaches Anne Sharkey, Alicia Phillips, and JW McKenna. In this show, we break down the 80/20 philosophy, answer your training questions, and help you fit the training into the chaos of everyday life. [U+3164]

Hosted by: Coach Anne Sharkey, Coach Alicia Phillips, and Coach JW McKenna. [U+3164]

Subscribe now to catch Episode 1!

Credits & Legal: [U+3164] Intro/Outro Music: "Energetic Indie Rock (Jump!)" by AlexGrohl [U+3164] Source: Pixabay.com [U+3164] License: Royalty-Free Commercial License held by Redde1594 / The Endurance Balance [U+3164] Certificate ID: 112179