Endurance Nation Podcast
Endurance Nation is where everyday people come to learn, train and compete in endurance events across the globe. If you can sign up for it, we can train you for it! As the world's largest & fastest endurance community, we provide coaching, training plans, resources, training camps and more. Work Hard, Get Smart, Go Fast. www.endurancenation.us. Want to Support the Podcast? Visit us at https://www.patreon.com/endurancenation IRONMAN® is a registered trademark of World Triathlon Corporation, is not affiliated with Endurance Nation®, and does not endorse or sponsor our products, materials or events.
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Master Early-Season Race Preparation with Coach Patrick: Strategies for Peak Performance
03/13/2025
Master Early-Season Race Preparation with Coach Patrick: Strategies for Peak Performance
What if you could master the art of early-season race preparation and avoid the pitfalls of accumulated fatigue? Join me, Coach Patrick from Endurance Nation, as I unveil the secrets to optimizing your training for those crucial early races. With over 20 years of experience coaching more than 10,000 athletes, I’m here to challenge the conventional approach to training. Discover how aligning your weekly training volume to be double the duration of your target race can revolutionize your performance. Plus, learn the importance of integrating race-specific efforts into your training plan to ensure you're both physically and mentally primed for success. Whether you're gearing up for a half Ironman, a full Ironman, or bracing yourself for a grueling 200-mile endurance event like the Unbound Gravel, this episode is packed with strategies to help you peak at just the right time. Stay healthy and committed as I share invaluable tips to achieve peak performance. I'm eager to connect with you, so feel free to engage with me on Instagram and Facebook, where I provide personalized support and address your specific questions. Let’s conquer those early-season races together, ensuring you reach your peak potential!
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Unlocking Early-Season Success in Endurance Sports with Coach Patrick
03/06/2025
Unlocking Early-Season Success in Endurance Sports with Coach Patrick
How can early season training shape your endurance performance for the entire year? Coach Patrick from Endurance Nation joins us to share his wisdom on mastering the early stages of your training calendar. Known for his rich experience in endurance sports, Patrick sheds light on why early season results aren't the ultimate measure of your abilities. He advocates for using early season races, like a 10-mile run or half marathon, as performance benchmarks that provide motivation and a fresh focus. The discussion highlights the importance of strategic reductions in training to prevent burnout, emphasizing that incorporating rest periods is crucial for absorbing training efforts and enhancing overall performance. To boost your cycling skills this spring, Patrick suggests an intense cycling block lasting four to six weeks, reducing other activities like swimming and running to build fluency and handling skills. For those pressed for time, even a three-day cycling weekend can significantly improve fitness. We explore the necessity of progressive overload and strategic planning to maintain a balance between training and personal life. Key takeaways include participating in early season races, eliminating non-essential training, and adopting a volume-based approach to prepare for future challenges. Patrick leaves us with a reminder to focus on enjoyment and resilience, offering additional resources for those eager to achieve their endurance goals.
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Fueling Endurance: Strategies for Success
02/20/2025
Fueling Endurance: Strategies for Success
Ever wondered if you're sabotaging your endurance performance with your nutrition choices? Uncover the pivotal role that strategic fueling plays in excelling at hardcore endurance events like iron distance triathlons and ultra-distance races. We navigate through the extremes of indulgent "train to eat" habits and overly restrictive diets, ultimately advocating for a balanced approach where your body is treated like the high-performance machine it is. Learn how the wrong fueling choices can chip away at your performance, especially during back-to-back workouts, and why hydration and calorie intake should never be left to chance. We tackle the racing equivalent of a hangry meltdown—being "rangry"—and share tips to sidestep this common pitfall. Crafting a nutrition plan that aligns with your fitness ambitions doesn't have to overhaul your daily life. In this episode, we emphasize the power of well-rounded meals, packed with the right mix of protein, carbohydrates, and fats, to fuel your journey efficiently. Explore how to seamlessly integrate these vital nutrients into your routine, regardless of your dietary preferences or practices. For those focused on body composition, we highlight the significance of training calories as a consistent energy reservoir. By managing your baseline calories and refining your meal timing, you can boost both your performance and recovery. Tune in to discover how to forge a sustainable nutrition strategy that keeps pace with your training, ensuring long-term success and continuous growth.
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Revolutionize Your Endurance Training: The Power of Strategic Training Camps with Patrick McCrann
02/13/2025
Revolutionize Your Endurance Training: The Power of Strategic Training Camps with Patrick McCrann
Are you letting your race budget hold you back from achieving your peak performance? Join me, Patrick McCrann, head coach at Endurance Nation, as I share how training camps can be your secret weapon for endurance success. Discover how I managed to balance family life, work-from-home responsibilities, and training by strategically incorporating high-volume training camps into my routine. By focusing on intense training sessions during these camps, I was able to maintain significant fitness improvements with more manageable weekly schedules, ultimately boosting my performance without the need for excessive daily volume. This approach has been a game-changer for me since 2009, and I’m excited to share my journey and insights with you. Listen in as I explore two distinct types of training camps designed to enhance athletic performance leading up to a race. Race-specific camps help athletes acclimate to the course and conditions, while volume training camps, often held in picturesque locations like Italy, Belgium, and Spain, focus on intensive cycling sessions to elevate fitness levels. Both types of camps strategically increase the overall training load and set a solid foundation for the rest of the training season. Additionally, I offer strategic race preparation tips and highlight resources from Endurance Nation, crafted to give competitors an edge in events like a half Ironman. Get ready to transform your training approach and enjoy a successful racing experience!
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Mastering Functional Testing for Early Season Success with Coach Patrick from Endurance Nation
02/08/2025
Mastering Functional Testing for Early Season Success with Coach Patrick from Endurance Nation
What if the secret to unlocking your best race performance lies not in the miles you rack up, but in the tests you undertake early in the season? Join me, Coach Patrick from Endurance Nation, as we flip the script on traditional training and spotlight the often-overlooked power of functional testing. Forget the endless chatter about race logistics and future goals; let's talk about how controlled self-assessments like bike ramp tests and treadmill sessions can revolutionize your performance strategy. This episode is all about using precise data to tailor your training regime, ensuring you're not only prepared for race day but strategically aligned with your pacing and effort levels to truly excel. Embark on a 14-week journey through our out season program, where we focus on building strength and speed in cycling and running. By incorporating structured interval work and consistent running efforts, you'll create a robust foundation for a successful season ahead. We challenge conventional reliance on training volume by emphasizing regular functional testing, allowing you to track genuine fitness advancements during those quiet winter months. Discover how these insights can transform your endurance season, offering a clear roadmap to elevate your race performance. Tune in to explore the profound benefits of early season testing and redefine what it means to train with purpose and precision.
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Kickstart Your 2025 Training Season: Overcoming Winter Challenges with Coach Patrick
01/29/2025
Kickstart Your 2025 Training Season: Overcoming Winter Challenges with Coach Patrick
Join me, Coach Patrick from Endurance Nation, as we embark on our first monthly check-in of 2025, marking the end of January and an astonishing 1/12th of the year already behind us. In this episode, we discuss the critical importance of beginning your training early, especially if you’re aiming for races in the upcoming months. We offer insights into how to jump-start your year if you're feeling behind and highlight the resilience of our community as they tackle the challenges of winter training. From the chilling conditions in Canada to the surprising snow in Florida, our athletes continue to impress with their dedication and tenacity. As we look back at January, I reflect on what makes a strong start to the year and what every athlete should know about themselves as they progress. Discover the significance of understanding your body's rest and nutritional needs, and the importance of adapting to where you are right now rather than where you wish to be. We explore the mental challenges of winter training and emphasize the need to identify and address weaknesses to ensure a successful season. Tune in to learn how to optimize your current fitness level and prepare for the endurance challenges ahead.
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Revolutionize Your Endurance Training with Intermittent Volume Strategies
01/23/2025
Revolutionize Your Endurance Training with Intermittent Volume Strategies
Can age group athletes really train like the pros without burning out? Join me, Coach Patrick from Endurance Nation, as we challenge conventional high-volume training methods and introduce intermittent volume strategies specifically designed for non-professional endurance athletes. Discover how balancing intensity with smart planning can lead to sustainable progress, race readiness, and prevent the crippling fatigue often associated with traditional training regimens. We’ll break down common training pitfalls and demonstrate through illustrative charts how shorter, high-quality workouts alternated with occasional longer, low-intensity sessions can optimize efficiency and maintain momentum. Prepare to rethink your approach to endurance training as we explore various progressive strategies to incorporate throughout the year. We'll discuss the often overlooked mental and physiological challenges of sustained aerobic work and the vital role of nutrition and mental resilience. Learn how introducing variety and small indulgences, like a taste of Swedish fish or a sip of coke, can keep your training enjoyable and sustainable. Training shouldn’t be relentlessly grueling—saving mental toughness for race day is key. We'll also reveal how these strategies can help identify potential weaknesses in your physical and equipment preparation, ensuring you’re comprehensively equipped for success.
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Maximize Training Efficiency: Out-Season Success and Holiday Strategy with Coach Patrick
01/22/2025
Maximize Training Efficiency: Out-Season Success and Holiday Strategy with Coach Patrick
What if the key to crushing your fitness goals lies in the off-season? Join me, Coach Patrick at DressNation, as we navigate the pivotal weeks of out-season training. Our November athletes are nearing the end of their rigorous 14-week program, while January beginners are just warming up—and each group is learning that consistent effort is their best ally. We highlight the importance of building speed before endurance and why early adaptations in fitness can set you up for success. The holiday weekend might offer a chance to sneak in extra training, but remember, balance is essential to avoid burnout. This week’s episode also brings exciting updates, including the buzz around our upcoming gear order and strategic advice for setting your race calendar. Whether you're planning to tackle a half marathon or just want to optimize your training schedule, we've got tips to keep you on track. Remember, winter is for building a solid foundation, so don’t overdo it. Instead, focus on consistent, quality work that will prepare you for the challenges of spring. Tune in to get motivated, stay informed, and keep moving forward with purpose!
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Unlock Your Winter Training Potential: Expert Tips for Triathletes with Coach Patrick
01/16/2025
Unlock Your Winter Training Potential: Expert Tips for Triathletes with Coach Patrick
How can triathletes make the most of the off-season without falling into the trap of excessive volume training? Coach Patrick is here to flip the script on traditional winter workouts and set you on a smarter path for the upcoming season. Discover why avoiding peer pressure and making informed training choices can make you the sharpest and fastest athlete come race day. Maintaining the same workout routine year-round might be a recipe for stagnation, but winter offers a golden opportunity for strategic changes. We unpack the importance of varying workout routines and highlight the need for safe indoor alternatives during harsh conditions. Plus, we explain why sleep should become your new best friend during these colder months, helping you recharge and optimize your performance. Fuel your body right and break free from monotony with diverse training activities this winter. From workout nutrition tips to the benefits of strength training, we've got the insights you need to boost your endurance. Explore how incorporating activities like hiking or rowing can freshen up your routine, and learn why winter is the perfect time to focus on body composition and gear upgrades. Coach Patrick also shares resources from Endurance Station US, ensuring you have everything you need to train smartly and safely.
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Transform Your Endurance Training: Strategies to Avoid Burnout and Boost Performance
01/08/2025
Transform Your Endurance Training: Strategies to Avoid Burnout and Boost Performance
What if you could transform your endurance training routine with just a few small, consistent changes? Join us as we uncover ten game-changing strategies to help you avoid burnout and injuries while laying the groundwork for long-term success. From the simple yet effective practice of planning your weekly workouts each Sunday night to the elimination of those all-too-common "garbage workouts," we provide a roadmap to ensure your sessions are meaningful and aligned with your goals. Whether you're a seasoned athlete or just starting, these tactics will empower you to adapt to the unpredictabilities of life and keep your training on track. In addition to training strategies, we explore the critical lifestyle choices that can enhance athletic performance. We introduce the Lama Loop workout, perfect for building functional strength during the off-season, and highlight the impact of sleep and daily activity on overall fitness. Learn how small activities, like taking the stairs or engaging in family sports, can significantly boost your endurance and mood. Discover the power of a consistent sleep schedule and energizing movement as we share tips to help you stay motivated and engaged through virtual events and personal challenges. Join us to embrace a holistic approach to endurance training that not only improves your fitness but enriches your quality of life.
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Revolutionize Your Endurance Training: The Power of Rest with Coach Patrick
01/03/2025
Revolutionize Your Endurance Training: The Power of Rest with Coach Patrick
Unlock the secret to transforming your endurance training with Coach Patrick from Endurance Nation as he reveals non-obvious strategies that will elevate your athletic journey. Say goodbye to the ordinary and discover how prioritizing rest can become your ultimate competitive edge. This episode is packed with insights for triathletes, gravel racers, mountain bikers, and ultra runners who are ready to break free from the conventional and find outsized gains in their performance. Coach Patrick emphasizes the power of rest days, not just as a recovery tool, but as a strategic element in your training plan that allows for more intentional and effective workouts. No more training burnout or overexertion—learn how to incorporate planned rest days into your calendar to ensure optimal performance and longevity in your sport. Whether you're looking to integrate yoga or active recovery, prioritizing rest equips you with the necessary constraints to make every workout count. Coach Patrick's innovative approach will have you rethinking how you tackle the endurance season, promising a year that's not only more exciting but also more rewarding. Embrace rest as your secret weapon and set the stage for a season of breakthroughs with Endurance Nation.
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Transform Your Athletic Journey with Coach Patrick and Endurance Nation
12/06/2024
Transform Your Athletic Journey with Coach Patrick and Endurance Nation
Unlock the secrets to transforming your athletic journey with Coach Patrick from Endurance Nation. Discover an incredible opportunity to enhance your training experience with top-notch coaching, an engaged community, and comprehensive resources—all at an astonishing value. Forget the typical race sign-up blues; Coach Patrick reveals how to be genuinely ready to conquer your goals, whether you're a newbie tackling your first Ironman or a seasoned athlete aiming for the podium. This episode guarantees insight into how the right guidance can dramatically impact your performance without emptying your wallet. Coach Patrick extends an exclusive invitation to join the Endurance Nation community during their annual membership sale, offering an impressive 50% discount. With the backing of a 30-day money-back guarantee, this offer allows you to explore the benefits of structured training plans, community support, and significant discounts risk-free. Listen as Coach Patrick explains how you can save money while achieving new heights in your athletic endeavors. This is your chance to mix up your routine, prioritize your fitness aspirations, and see why Endurance Nation is built by athletes, for athletes. Don’t miss this limited-time opportunity to redefine your athletic success story.
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Embracing Holiday Chaos: Celebrating Growth and Adventures with Endurance Nation
11/28/2024
Embracing Holiday Chaos: Celebrating Growth and Adventures with Endurance Nation
Prepare to master the art of navigating holiday chaos, as Coach Patrick takes you through a rollercoaster Office Hours session that mirrors the unpredictable frenzy of pre-race jitters. From missing wetsuits to elusive car keys, Patrick shares relatable anecdotes that capture the spirit of Thanksgiving week. Join the lively discussion on how we channel this chaos into the thrill of adult sports, fueled by the camaraderie of the Endurance Nation team and the unwavering support of our families. Reflecting on a challenging year, we celebrate the triumphs of our teammates and set high aspirations for an epic 2025. With anticipation for the year ahead, Coach Patrick also reveals exciting updates, including his participation in the Unbound race in Kansas. This episode is a heartfelt tribute to the team's resilience and the dynamic stories we create together. Whether you are a seasoned athlete or a newcomer to Endurance Nation, Patrick’s reflections and insights offer a blend of gratitude and motivation. As we look forward to the upcoming year, the focus is on leadership, support, and the shared joys of crossing the finish line as a team. Join us for an inspiring conversation that sets the stage for another year of growth and triumph.
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Burn Calories, Not Cash: Transform Your Black Friday with a Fitness Challenge
11/23/2024
Burn Calories, Not Cash: Transform Your Black Friday with a Fitness Challenge
Ready to revolutionize your Black Friday traditions? Skip the stores and join Coach Patrick from Endurance Nation for an invigorating 90-minute workout challenge that transforms this consumer-focused day into an epic fitness celebration. This episode invites you to shift gears from spending to sweating, engaging in a Strava challenge that encourages community, consistency, and camaraderie. Whether you're cycling, running, or swimming, this is your chance to redefine how you embrace the holiday season by prioritizing your well-being over shopping sprees. Coach Patrick shares all the details on how to join this unique challenge, including how to register, what activities count, and the exciting rewards you could earn. Connect with fellow endurance enthusiasts, inspire your friends, and make Black Friday a memorable day of health and happiness. Don’t let the holiday hustle overwhelm you—grab this opportunity to burn calories, not cash, and enjoy the support of a vibrant community. Spread the word, lace up, and prepare for a Black Friday unlike any other. Don't miss out on our Black Friday exclusive—transform your endurance journey today: https://blackfridayendurance.carrd.co/
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Design Your Perfect Race Season with Expert Strategies from Coach Patrick
11/16/2024
Design Your Perfect Race Season with Expert Strategies from Coach Patrick
Are you ready to transform your race season planning with expert guidance? Coach Patrick from Endurance Nation is here to shake up your approach, urging you to think beyond standard training and nutrition. As the year winds down, November emerges as the pivotal moment for endurance athletes to lay the foundation for a winning season. Coach Patrick challenges you to align your race choices with your personal ambitions, shedding light on three innovative strategies: kickstarting your year with an early spring race, embracing a versatile double-season approach, or daring to stack races for an exhilarating high-stakes ride. Join Coach Patrick as he unpacks each strategy, offering insider tips to capitalize on your training and racing endeavors. Whether you struggle with maintaining focus or excel with long-term objectives, there's a tailored plan just for you. Learn to harness early-season events to stay sharp, juggle multiple races without burning out, or master the art of a rigorous single build-up for closely-spaced challenges. This episode is brimming with practical advice to craft a season that not only fulfills your racing goals but elevates your entire endurance adventure. Ready for the full OutSeason experience? Join the 2025 program today: https://www.endurancenation.us/outseason-group-training-2025-edition/
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Transform Your Off-Season: Master High-Intensity Training with Coach Patrick
11/08/2024
Transform Your Off-Season: Master High-Intensity Training with Coach Patrick
Is it time to rethink your off-season training strategy? Discover how our Outseason Training Program defies the conventional approach of low-intensity, high-volume workouts by focusing on high-intensity sessions that build critical fitness and mental toughness. Led by Coach Patrick, we explore the transformative power of shorter, more intense workouts and the crucial role of rest days, specifically taking Mondays and Fridays off to ensure optimal recovery. Learn how to make the most of structured bike workouts available on popular platforms like Zwift and Trainer Road, backed by scientific principles designed to maximize your training efficiency and investment. Step into Watopia's virtual realm and prepare for your best winter season yet with our Winter Zwift Training Program. Embrace the mantra "fast before far" as we aim for excellence in your 2025 season. By setting high personal standards and engaging in rigorous training, you can unlock your full potential. Coach Patrick will be with you every step of the way, supporting your journey from online races to significant performance enhancements. This episode is your gateway to transforming your winter training, avoiding excess volume pitfalls, and setting the stage for an extraordinary year ahead. Ready for the full OutSeason experience? Join the 2025 program today: https://www.endurancenation.us/outseason-group-training-2025-edition/
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Winter Fueling Secrets: How Endurance Athletes Can Stay Strong & Race-Ready Through the Off-Season
10/31/2024
Winter Fueling Secrets: How Endurance Athletes Can Stay Strong & Race-Ready Through the Off-Season
Join me as I sit down with Kami Banks, endurance athlete, nutrition coach, and founder of The Fueled Life, to explore effective strategies for mastering off-season nutrition. Kami shares her insights on how athletes can make small, smart changes that fuel performance and maintain optimal body composition year-round. Learn to enjoy seasonal treats, tackle cravings, and set yourself up for success next season. Episode Timestamps: 00:00 Intro 03:15 Why Off-Season Nutrition Matters 10:40 Planning vs. Reacting: Taking Control of Food Choices 18:20 Hydration Habits for Winter Workouts 22:45 Body Composition Goals: A Gradual Approach 31:00 Embracing Plant Diversity for Better Gut Health Key Takeaways: Why Start Now? Winter is the ideal time for athletes to build lasting nutrition habits without the pressure of race season. Small steps taken now can pay off big in spring! Strategic Hydration and Fueling Even short workouts require hydration and fuel to avoid energy crashes. Stay ahead of your needs for better workout quality and overall health. Whole Foods and Plant Diversity = Performance Gains Choosing a variety of fruits, veggies, and lean proteins feeds your gut microbiome, which supports immunity, energy, and recovery. The colors on your plate matter! Consistency is Key, Not Perfection Kami emphasizes realistic planning for the week ahead, including ready-to-go snacks, simple meal choices, and small ways to stick to your nutrition goals despite cravings. Want to Learn More? Work with Kami at The Fueled Life for customized nutrition plans, tips, and support. Listen to Kami’s podcast, Fueled Conversations in the Kitchen: Kami’s Podcast Explore our 14-week OutSeason program to transform your training and nutrition this winter: OutSeason FIND EN ON SOCIAL Instagram: @teamendurancenation Facebook: @endurancenation FIND KAMI ON SOCIAL Instagram: @kamibankscoaching Facebook: @kamibankscoaching Website: KamiBanks.com
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Overcoming Adversity: Stories of Resilience and Racing Spirit
10/24/2024
Overcoming Adversity: Stories of Resilience and Racing Spirit
In this episode, Coach Patrick welcomes Greg Palmer, a seasoned triathlete and frequent guest, to discuss his incredible journey back from a double pelvic fracture. From the painful setbacks of a snapped pelvis and a crash that left him with stitches and road rash, to reclaiming his form and finishing the season on a high, Greg shares the raw truths about perseverance, mental toughness, and how he redefined success on his own terms. Listen in for lessons on the grit it takes to rise after hitting rock bottom and how smarter strategies, not just harder work, led Greg to one of his best seasons yet. This is a comeback story you don't want to miss! 👊🔥
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Breaking Performance Plateaus: Unlocking Endurance Gains with "Fast Before Far" in Winter Training
10/23/2024
Breaking Performance Plateaus: Unlocking Endurance Gains with "Fast Before Far" in Winter Training
What if your off-season could be the most transformative season of your training year? Join me, Coach Patrick at Endurance Nation, as we unravel the groundbreaking "fast before far" training methodology tailored for endurance athletes gearing up for the 2025 season. Embrace the winter months as a golden opportunity to break free from old habits and leap beyond performance plateaus with targeted interval training. By maintaining a consistent schedule focused on speed, athletes can make noticeable progress without the typical fatigue of in-season training. Our approach not only boosts physical capacity but also allows for maximized recovery, setting the stage for an exceptional upcoming season. Ready to elevate your training and be part of a supportive community? I'm extending an invitation to join us at Endurance Station, where you can engage with fellow athletes and take on winter challenges that enhance fitness and fun. Discover how to access our resources, sign up for our newsletter, and interact with others committed to pushing their limits. Our community thrives on support and engagement, and I'm eager to collaborate with you to enhance your fitness journey. Don’t miss this chance to transform your off-season training into an enjoyable and productive experience. Ready for the full OutSeason experience? Join the 2025 program today: https://www.endurancenation.us/outseason-group-training-2025-edition/
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The OutSeason Program is Live
10/19/2024
The OutSeason Program is Live
What if the quiet winter months could be your secret weapon for endurance success? Welcome to Dirt Station with Coach Patrick, where we uncover the transformative power of the Endurance Nation's out-season program. This episode takes you behind the scenes of our game-changing 14-week program, launching November 4th, designed to turn the often overlooked winter season into your most crucial training period. Say goodbye to the old misconceptions about piling on the miles and discover why a well-structured approach can lead to consistent performance gains. Join us as we explore the common pitfalls that hold endurance athletes back and how our unique strategy addresses them. Through a detailed examination of what sets successful athletes apart, we reveal the importance of a steady training regimen spanning nine to ten months. Hear how we've turned the traditional off-season into an opportunity, with over 10,000 athletes reaping the benefits since 2009. Tune in to learn how to make the winter months your winning months and why this program is the ultimate game-changer in your endurance journey. Ready for the full OutSeason experience? Join the 2025 program today: https://www.endurancenation.us/outseason-group-training-2025-edition/
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Winter Training is a Cheat Code
10/16/2024
Winter Training is a Cheat Code
Ever thought winter training could be your secret weapon for endurance sports? Coach Patrick is here to prove it! This episode transforms the mundane into the magical by uncovering why the colder months are the perfect time to solidify your fitness foundation. Coach Patrick breaks down the logistical and seasonal challenges that athletes face, and how a structured winter training regimen can turn these hurdles into stepping stones. From triathlons to gravel racing, learn how consistent indoor sessions can help you bypass the typical chaos of the race season and why hitting the ground running with enhanced fitness is within your reach. Forget the notion that winter training is just dreary, monotonous busyness. Coach Patrick shares the keys to unlocking a productive off-season, emphasizing the importance of structure and high-quality workouts. Discover how a well-planned winter training schedule can eliminate weather woes and simplify your routine, allowing you to focus on building fitness rather than juggling commitments. Whether you’re a newcomer to endurance sports or a seasoned competitor, this episode offers valuable insights to ensure you kick off the race season stronger than ever. Join us, and find out how to wield winter training as your ultimate cheat code for success. Discover the OutSeason Protocol and kickstart your training journey here: https://theoutseasonprotocol.carrd.co/. Ready for the full OutSeason experience? Join the 2025 program today: https://www.endurancenation.us/outseason-group-training-2025-edition/
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Season Planning as a Competitive Advantage
10/11/2024
Season Planning as a Competitive Advantage
Transform your athletic training with insights that prioritize simplicity and consistency over the overwhelming noise of data. Experience firsthand the journey of an Ironman competitor who, guided by a high-profile coach, achieved personal bests through a straightforward training approach. This episode shares valuable lessons on how thoughtful coaching can cut through the clutter of wearable technology, offering a clear path to athletic success. Listeners are promised a deeper understanding of creating a structured seasonal roadmap that fuels progress and maintains focus. Discover the essential phases of endurance training, where each structured block from the foundational "out season" to race-specific preparation plays a crucial role in an athlete's development. We discuss the importance of benchmarking, adapting to fitness levels, and the often-overlooked benefits of recovery. Explore how maintaining control in training and competition distinguishes great performances from the average. Whether you're an aspiring athlete or an experienced competitor, this episode provides the strategies and insights needed to build a successful athletic journey. For more resources and to enhance your training strategies, be sure to check out Endurance Nation for free courses and newsletters. Learn more and take our free email course here: https://mailchi.mp/endurancenation.us/freefourkeys
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The Hardest MTB Race in the World: John Withrow Gets It Done
10/10/2024
The Hardest MTB Race in the World: John Withrow Gets It Done
Special guest John Withrow returns to recount his grueling adventure at the Margie Gessick race—a notorious 110-mile mountain biking marathon with a staggering 70% Did Not Finish rate. Known for its rocky and root-filled trails in Michigan's Upper Peninsula, this race demanded intense physical and mental endurance. John opens up about the unique challenges he encountered this year compared to past races like the Leadville Trail 100, and how family dynamics influenced his decision to take on such a monumental challenge. We explore the mindset necessary to push through the exhaustion and obstacles, highlighting the personal sacrifices and strategic planning that went into this endeavor. Our conversation shifts to the critical topic of fueling and pacing strategies during these extreme endurance events. I discuss my own experiences, revealing my decision to sometimes walk instead of run to conserve energy and the complexities of maintaining proper nutrition on a technical course. An oversight led to a challenging four-hour stretch with minimal intake, underscoring the importance of listening to the advice of supporters like Joe Wilcox. Discover the small but impactful adjustments, such as taking quick snack breaks, that can significantly enhance performance and endurance. Finally, we reflect on the mix of unexpected challenges and triumphs that make these races unforgettable. From brake issues that turned pit stops into high-stakes moments reminiscent of NASCAR to the satisfaction of overtaking fellow racers, the episode captures the spirit of resilience. We share thoughts on the importance of preparation, the exhilaration of maintaining momentum, and lessons learned for future races. Amidst playful banter and recovery plans, we also touch on the potential for more ordinary events next year, bringing the conversation to a light-hearted conclusion filled with camaraderie and anticipation for future adventures.
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From Consistency to Victory: Patrick's Journey
10/05/2024
From Consistency to Victory: Patrick's Journey
Consistency and simplicity changed my life in 2008, when a high-dollar coach’s straightforward advice led me to personal bests in Ironman competitions. This revelation shaped the foundation of Endurance Nation, where we prioritize long-term evolution over daily tweaks. Modern data can often distract athletes, but great coaches focus on meaningful, lasting improvements. Join me, Coach Patrick, as I share how this philosophy differentiates good coaching from exceptional guidance. We break down the essentials of a comprehensive 14-week out-season training program, exploring its distinct phases from benchmarking progress to tailored race goals. Learn why the 12-week race prep block is crucial for mental and strategic readiness, and why recovery phases are indispensable for building strength. Understand the power of block methodology in providing clear objectives and fostering community support. Finally, discover how maintaining control over your training prepares you to make smart decisions on race day. For more insights, be sure to check out our free courses or newsletter at Endurance Nation US. Learn more and take our free email course here: https://mailchi.mp/endurancenation.us/freefourkeys
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Finishing Strong: Strategies for Late-Season Success
09/28/2024
Finishing Strong: Strategies for Late-Season Success
Ever wondered why simply copying your early-season training plan for a late-season race can sabotage your performance? In this episode, we tackle the critical mistakes athletes make and unveil essential strategies to reach peak performance in your late-season races. We begin by exploring why attempting to replicate your early-season regimen can lead to burnout and diminished results. Through a detailed analysis of past training data and accumulated fatigue, we guide you on how to adjust your approach to balance training and recovery effectively. This ensures that you can enter your next event in optimal condition without overtaxing your body. As we transition into optimizing late-season racing performance, particularly for athletes moving from high-volume training to marathon preparation in a limited timeframe, we stress the importance of prioritizing recovery. Learn how to use a scaled-back training plan, focusing on race strategy, execution, and nutrition to prevent injury and overtraining. By making smarter decisions and leveraging your existing fitness, you'll discover how to finish your season strong and set the stage for future success. Join us as we share insights and tips to maintain peak performance and end your season on a high note. Learn more and take our free email course here: https://mailchi.mp/endurancenation.us/freefourkeys
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Building Run Durability: Coach Patrick's Guide to Injury-Free Racing
09/21/2024
Building Run Durability: Coach Patrick's Guide to Injury-Free Racing
Can consistent, frequent running truly transform your race season? Join me, Coach Patrick, as we explore the revolutionary concept of run durability in this eye-opening episode. We dive into the foundational elements that can help you build a resilient running routine, setting you up for success and helping you avoid injuries year-round. From understanding the critical role that small, manageable doses of stress play in fortifying your running foundation to learning the history and development of the Run Durability Project, we'll uncover the secrets behind maintaining a strong, injury-free run regimen. Throughout this episode, we'll dissect the importance of sticking to a steady running routine, even during the off-season. You'll hear how the Run Durability Project has helped athletes at all levels achieve better performance by focusing on consistency and frequency, rather than just volume. Whether you’re a seasoned marathoner or new to the running scene, this episode offers valuable insights and practical advice on making consistency your best training ally. Don't miss out on this opportunity to enrich your running strategy and ensure a fantastic race season ahead! Learn more and take our free email course here: https://mailchi.mp/endurancenation.us/freefourkeys
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Race Day Excellence Mastered in High Temperatures
09/14/2024
Race Day Excellence Mastered in High Temperatures
Is your Ironman race performance being held back by the heat? Coach Patrick from Endurance Nation joins us to share his expert insights on making critical decisions to excel in Ironman races, especially under scorching conditions. Learn how to master the distribution of effort during the swim, optimize positioning, and leverage drafting techniques for an edge over your competition. Patrick also delves into the crucial first hour on the bike, emphasizing the importance of managing your heart rate and establishing your hydration and fueling plan immediately post-transition to counteract fluid loss. Moving beyond physical preparedness, Coach Patrick reveals the secrets to smart race day execution. Discover the importance of building a full season of training and crafting an effective race plan to ensure all your hard work pays off. We also introduce our newsletter, packed with valuable tips every Friday to help you continually improve and succeed. Patrick wraps up with encouraging words and reassures athletes that support is always available online and at the races. Tune in to elevate your race performance and ensure your race day is challenging due to speed, not poor decisions. Learn more and take our free email course here: https://mailchi.mp/endurancenation.us/freefourkeys
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Storytime: Everyday Athlete: 1, Ironman Wisconsin: 0
09/07/2024
Storytime: Everyday Athlete: 1, Ironman Wisconsin: 0
Susan had always believed that more training hours equated to better race day performance—until she found herself juggling Ironman prep with a demanding job and a bustling family life. It was then that she discovered the game-changing Four Keys approach from Endurance Nation, a strategy that redefined her training and race execution. In this episode, we delve into Susan’s inspirational journey, balancing the rigors of Ironman preparation with the chaos of everyday life, all while demonstrating the incredible strength and determination required to succeed in endurance sports. Join us as we recount the final stretch of Susan’s path leading up to Ironman Wisconsin, where her perseverance was tested by adverse weather and equipment challenges. Despite these hurdles, Susan’s unwavering focus and resilience shone through, culminating in a triumphant finish. We also introduce "The Unfair Advantage," our exclusive newsletter packed with insider tips to keep you ahead of the competition. Tune in for an episode brimming with inspiration and practical advice that promises to elevate your athletic journey. Learn more and take our free email course here: https://mailchi.mp/endurancenation.us/freefourkeys
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The DNF You Didn’t Even Know Was Coming [VT Overland Edition]
08/30/2024
The DNF You Didn’t Even Know Was Coming [VT Overland Edition]
What if a tiny oversight could cost you an entire race? Join us as we recount the ups and downs of the Vermont Overland race, a brutal 55-mile course with 7,500 feet of climbing. This episode is packed with personal stories and hard-earned lessons on the importance of meticulous race preparation. From my own frustrating Did Not Finish (DNF) due to preventable equipment failures to the value of carrying spare valves and CO2 cartridges, we lay it all out. You'll get an inside look into the mechanics and mental strategies required for a successful race day, revealing how even minor oversights can lead to major setbacks. We also introduce you to the Race Saver Bag, an innovative tool designed to help runners manage their core temperature effectively and stay competitive. This game-changing product, once exclusive to professional athletes, is now available to everyone and can help you achieve your personal best. With practical tips on mental rehearsal and handling unexpected challenges, this episode aims to equip you with the knowledge to make smart, decisive choices when it counts the most. Don’t let preventable mistakes sabotage your performance—listen in and prepare to elevate your race game. Learn more and take our free email course here: https://mailchi.mp/endurancenation.us/freefourkeys
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Run Your Best Triathlon: Strategies and Tips
08/16/2024
Run Your Best Triathlon: Strategies and Tips
What if the key to your best triathlon run isn't about speed, but about avoiding a slowdown? Join us as we unveil crucial strategies for effective run execution that prioritize smart decision-making over sheer hard work or luck. We'll delve into how your ingrained running identity, often linked to specific race distances and times, can be a hidden pitfall on race day. Discover how shifting your focus from running fast to managing your pace conservatively at the start can help control your heart rate and heat accumulation, allowing you to maintain your performance throughout the race. Equip yourself with knowledge and proactive practice to realize your full potential. Aid stations might seem like minor pitstops, but improper management can cost you valuable time. We discuss the critical importance of planning what you need to achieve at each aid station, whether it's fueling, hydrating, or cooling. By having a clear strategy and executing efficiently, you can significantly enhance your race performance. Moreover, we emphasize that exceptional run execution is part of a broader preparation that includes solid swims, good biking, and effective nutrition strategies. Listen in as we share insights and resources from Endurance Nation to help you race to your peak potential. Learn more and take our free email course here: https://mailchi.mp/endurancenation.us/freefourkeys
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