Why This Pro Triathlete Quit Her Job to Hike the Appalachian Trail with Katie "Sunrise" Lance (BPR #355)
Release Date: 05/04/2026
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info_outlineIn today's episode of Backpacker Radio presented by The Trek, brought to you by LMNT, we are joined by Katie "Sunrise" Lance, a civil engineer turned professional triathlete turned thru-hiker who completed the AT last year before quitting her job to pursue triathlon coaching full-time.
In this one, Katie walks us through what it's like to qualify for Kona on your very first Ironman, how she was training 20 hours a week on top of 12-hour night shifts at the Tennessee Valley Authority, and what finally pushed her to leave it all behind and hike from Georgia to Maine. She also shares the full arc of a pink-blazing situation that somehow ends with a guy hiking 74 miles in 24 hours to process his feelings, how she nearly got bit by a rattlesnake while finally rinsing out her pee rag for the first time, and why she thinks anyone can finish an Ironman if they actually train for it.
We wrap the show with a piece on why week one of a thru-hike is the hardest, a profile on a 70-year-old who set out to hike all three Triple Crown trails in a single calendar year, debating whether pizza loses its luster as you get older, the triple crown of Star Wars characters, and the weird places toddlers pee.
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[divider]
Interview with Katie “Sunrise” Lance
Time stamps & Questions
00:05:15 - Reminders: Subscribe to Trail Correspondents, sign up for the Trek’s newsletter, and listen to our episodes ad-free on Patreon!
00:09:00 - Introducing Katie
00:11:59 - Was there a moment in your childhood where you knew you were an exceptional athlete?
00:20:57 - How did you go from swimming, rowing, and engineering to considering a thru-hike?
00:22:07 - How does someone become a professional triathlete, and how did your journey start with a Boston-qualifying first marathon?
00:27:49 - What were your splits at Chattanooga Ironman, and what was it like qualifying for Kona on your very first Ironman?
00:38:07 - Were there clear breaking points or signs of burnout, like panic attacks or health scares?
00:42:46 - What finally pushed you to quit your job and hike the AT?
00:44:46 - What were the early days on trail like, starting with a 42-pound pack?
00:47:18 - What things caught you off guard on trail given your athletic background?
00:52:31 - Did you struggle with the lack of female community and "girl talk" on the AT?
00:54:20 - Tell us about the pink blazing situation that ended with a guy hiking 74 miles in 24 hours
01:15:30 - Tell us about your biggest mental breakdown on trail
01:19:23 - How does through-hike fatigue compare to Ironman training fatigue?
01:23:43 - Do you see thru-hiking as an ongoing lifestyle or a one-time chapter?
01:29:09 - What are some other standout stories from the AT?
01:36:05 - Stay Salty Question: What is your hottest take in the backpacking or triathlon world?
Segments
Trek Propaganda
- The First Week of Your Thru-Hike Will Probably Be the Hardest — Here’s How To Prepare by Kelly Floro
QOTD: Does pizza lose its luster as you get older?
Triple Crown of Star Wars characters
Mail Bag
5 Star Review
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