This is The TriDot Podcast! We are here to educate, inspire, and entertain. We’ll talk all things triathlon, swim, bike, run, nutrition, recovery, & strength training, with expert coaches and special guests. So whether you are a triathlete training for a sprint, olympic, or IRONMAN event. Join the conversation, and let's improve together.
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Sep 28, 2026 · 52:39
As a triathlete, you've probably dealt with your fair share of aches, niggles, and injuries. But being injury-prone doesn't mean you can't succeed, it may just mean giving your…
Sep 21, 2026 · 1:04:29
Everyone started their triathlon journey somewhere, and thriving as a beginner is absolutely possible! With plenty of experience helping new athletes, including giving “beginner…
Sep 14, 2026 · 51:41
Do you have an unconventional schedule and still want to train and race to your maximum potential? Do you struggle to fit in training with travel? Can you still prioritize…
Sep 10, 2026 · 46:52
Triathletes come to the sport from all kinds of backgrounds. Some discover it from scratch, while others bring years of experience in another discipline. For Coach Chris Navin,…
Sep 7, 2026 · 48:26
Triathletes come to the sport from all kinds of backgrounds. Some discover it from scratch, while others bring years of experience in another discipline. For Coach Matt Bach,…
Aug 27, 2026 · 47:11
You may know Flo as @desktotriathlete on Instagram, but her journey is about so much more than social media. In this special episode, Flo shares how she went from a complete…
Aug 24, 2026 · 55:17
Triathletes come to the sport from all kinds of backgrounds. Some discover it from scratch, while others bring years of experience in another discipline. For Coach Will Usher,…
Aug 17, 2026 · 1:05:04
Being a triathlete takes time. Being a parent takes even more. So can you really be both? Absolutely! Coaches and busy parents Katrine Trolle and Brady Hoover join the podcast to…
Aug 14, 2026 · 33:51
Fresh off her personal-best performance at IRONMAN 70.3 Elsinore, Emma Weiss joins Andrew alongside her coach, Katrine Trolle, to recap the race and the journey that led her…
Aug 10, 2026 · 1:09:14
There’s no age limit on triathlon and getting older doesn’t mean you have to stop getting faster. While many athletes discover triathlon when they’re younger, more and more…
Aug 3, 2026 · 55:23
As triathletes, many of us simply open TriDot, complete the workout, and move on. But what if your brain processes training differently? The good news is that neurodivergent…
Jul 27, 2026 · 1:01:56
More and more athletes are asking ChatGPT to build their training plans, and what comes back looks professional, detailed, and personal. In this episode, Jeff Booher, founder and…
Jul 20, 2026 · 1:06:57
More is better. It is the most common belief in endurance sport, and it is quietly costing runners and triathletes their best results. In this joint TriDot and RunDot episode,…
Jul 13, 2026 · 1:03:11
From cardio machines and stretch mats, to free weights and fitness classes; there are many options for how a triathlete can spend their time at the gym. Today, ACSM Certified…
Jul 6, 2026 · 51:42
You PLAY a sport, meaning that there should be an element of fun included! So how can you infuse more fun into swim, bike, and run? Host Vanessa Ronksley chats with TriDot…
Jun 29, 2026 · 41:31
Do you have big goals but aren't sure how to turn them into a clear plan? This episode is for you. Legendary running and triathlon coach Bobby McGee returns to the podcast to…
Jun 22, 2026 · 56:15
After months of dedicated training, it's easy to believe race day will go exactly as planned. But the reality is that setbacks happen. Whether it's an injury, a mechanical issue,…
Jun 15, 2026 · 1:04:39
Whether you're completely confused by cassette numbers, never quite sure when to shift, or you've wondered why some rides feel effortless while others make every hill feel…
Jun 8, 2026 · 1:03:10
We're back for another episode where our triathlon coaches answer YOUR questions! Coaches Ryan Tibball and Ken Presutti jump into the hot seat on this round-robin, rapid-fire…
Jun 1, 2026 · 1:03:42
Red light therapy (RLT) is everywhere right now, from recovery studios and wellness clinics to at-home panels and full-body beds. But does the science actually support the hype?…
May 25, 2026 · 1:08:54
With unprecedented access to professional triathletes through live race coverage, social media, and YouTube, it’s easier than ever to follow the training, racing, and recovery…
May 18, 2026 · 1:02:30
Most athletes are convinced that the path to better performance is more. More miles, more hours, more sessions. Volume has become the proxy for commitment, dedication, and…
May 11, 2026 · 1:07:11
Do you ever wonder why you're doing a certain workout, not just how? This week Coach Matt Sommer joins the podcast to break down some of the most effective workouts to help you…
May 4, 2026 · 1:03:47
Most training platforms were built backwards. They started with what was easy to measure, layered features on top, and ended up with something that looks like training technology…
Apr 27, 2026 · 1:00:43
Some training days feel effortless, while others feel nearly impossible, and that’s completely normal. This week, Coach Ryan Tibball joins the podcast to break down what athletes…
Apr 20, 2026 · 52:34
Today's episode tackles a "weighty" topic: a triathlete's relationship with their body weight. How do you know what weight is optimal for you? Is leaner better? Is there an ideal…
Apr 13, 2026 · 1:08:54
The new TriDot app might feel like magic but behind it is the TriDot Innovation Team making it all happen. This week, Dr. B.J. Leeper and Coach Ken Presutti join the podcast to…
Apr 6, 2026 · 1:02:53
A full-distance triathlon is no small undertaking, it’s one of the most demanding challenges in endurance sports, requiring serious time, discipline, and mental grit. But for…
Mar 30, 2026 · 1:02:31
70.3 grueling miles of swimming, biking, and running can feel intimidating, but it’s absolutely within reach. Fresh off his 12th 70.3 finish, Coach Ryan Tibball joins the podcast…
Mar 23, 2026 · 1:16:51
What happens when the swim, the first leg of your race, gets cancelled? Fresh off their experience at IRONMAN 70.3 Little Elm, coaches Julie McPhilomy and Tony Washington dive…
Mar 16, 2026 · 1:16:16
The sprint triathlon may be the shortest distance in the sport, but for many athletes it can feel like the toughest and it definitely hurts the most! To help you race smarter…
Mar 9, 2026 · 50:25
Coach Nolan McKenna is fast, world-class fast. Nolan recently qualified to represent Team USA at the Ultra Marathon World Championships in New Delhi, India, and he joins Carrie…
Mar 2, 2026 · 1:16:33
Fueling for training and racing isn’t one-size-fits-all, especially for women. In this episode, host Vanessa Ronskley is joined by Taryn Richardson of The Triathlon Nutrition…
Feb 23, 2026 · 57:56
We all know sleep is critical for performance and recovery but how do we actually get better at it? In this episode, Sleep Is A Skill creator Mollie Eastman and The RunDot…
Feb 16, 2026 · 1:03:52
Understanding how to stay in your training zones is key to smarter run workouts. In this episode, we break down everything you need to know about zones and how to use them…
Feb 9, 2026 · 1:01:11
Understanding how to stay in your training zones is key to smarter run workouts. In this episode, we break down everything you need to know about zones and how to use them…
Feb 2, 2026 · 1:06:05
Understanding how to stay in your training zones is key to smarter run workouts. In this episode, we break down everything you need to know about zones and how to use them…
Jan 26, 2026 · 57:44
Do you ever wonder why you're doing a certain workout, not just how? This week Coach Ben Sommerville joins the podcast to break down some of the most effective swim workouts to…
Jan 19, 2026 · 1:02:17
You’ve done the training. You’ve logged the miles. Now it’s finally race time! But not all races (or race weekends) are created equal. In this episode, we’re joined by Andre…
Jan 12, 2026 · 1:05:56
Wind: A Triathlete's nemesis...until today, we are breaking down the best ways to train and maximize your workouts when the winds are blowing. Coaches Ryan Tibball and Brady…
Jan 5, 2026 · 1:01:29
Do you ever wonder why you're doing a certain workout, not just how? This week Coach Elizabeth James joins the podcast to break down some of the most effective bike workouts to…
Dec 29, 2025 · 59:54
Join members of the podcast production team as they reflect on some of their favorite TriDot Podcast episodes from the past year. Revisit the year's top coaching tips, highlights…
Dec 22, 2025 · 1:01:40
If you've ever wanted to know the "why" behind some of your favorite TriDot swim workouts, this week Coach Kurt Madden joins the podcast to break down five swim sessions athletes…
Dec 15, 2025 · 1:01:58
We're back for another episode where our triathlon coaches answer YOUR questions! Coaches Brandy Ramirez, Stephen Horan and Sion McIntosh jump into the hot seat on this…
Dec 8, 2025 · 1:01:13
Women make up the majority of active adults, yet only 25% of triathletes are female. TriDot is changing that with "Limitless: Women in Triathlon", a groundbreaking 2026…
Dec 1, 2025 · 1:02:11
With three sports to train for, concepts to learn, and gear to acquire; Triathlon is not the easiest sport for a new athlete. But with the right guidance, getting started in…
Nov 24, 2025 · 59:46
Inspired by the passion many triathletes have for shopping, we proudly present the official 2025 TriDot Podcast holiday gift guide! Whether you are a new or seasoned athlete,…
Nov 17, 2025 · 58:04
As you near the end of your triathlon stamina build and approach race day, it’s time for one of the most important parts of your training: the race rehearsal. This workout isn’t…
Nov 10, 2025 · 1:01:48
The ebbs and flows of triathlon motivation are real, and many athletes can face burnout at some point in their sporting journey. It’s a normal part of the athlete journey, but it…
Nov 3, 2025 · 58:58
This week, we’re diving deep into protein intake! Discussing how much you really need, which sources are best, and how to get it right for your training goals. Andrew is joined…
Oct 27, 2025 · 56:22
Every TriDot workout includes a built-in warm-up, but are you actually doing it? This week, Vanessa is joined by Coaches Brady Hoover and Brandy Ramirez to discover why warming…
Oct 20, 2025 · 1:15:45
Do you ever wonder why you're doing a certain workout, not just how? This week Coach Matt Sommer joins the podcast to break down some of the most effective bike workouts to help…
Oct 13, 2025 · 1:25:48
In this special TriDot and RunDot crossover episode, Andrew and Carrie are joined by Predictive Fitness CEO Jeff Booher. The three of them explore how TriDot and RunDot are…
Oct 6, 2025 · 59:15
A bike helmet is more than just gear, it's a non-negotiable for every triathlete. In this episode, Andrew is joined by Mike Buenting, Sports Marketing Manager at Rudy Project…
Sep 29, 2025 · 1:01:40
Do you ever wonder why you're doing a certain workout, not just how? This week Vanessa Ronksley and Coach Ryan Tibball break down some of the most effective run workouts to help…
Sep 22, 2025 · 1:04:53
“The finish line is not a final destination, but a breathtaking view that fuels the next journey.” In this episode, Coach Stephen Horan celebrates a major milestone: completing…
Sep 15, 2025 · 1:04:12
Transitions can make or break your race, and changing between sports are often where valuable seconds slip away. In this episode, we dig deep into the ins and outs of T2 with…
Sep 8, 2025 · 1:04:53
Transitions can make or break your race, and Transition 1 is often where valuable seconds slip away. In this episode, we take a deep dive into the ins and outs of T1 with Coaches…
Sep 1, 2025 · 59:19
They say breakfast is the most important meal of the day, and on race day it's absolutely crucial. In this episode, we hear from 8 different triathlon coaches to see exactly what…
Aug 25, 2025 · 1:05:02
Whether it’s a nagging niggle or a major surgery, injuries are an almost inevitable part of long-term triathlon training. In this episode, Physical Therapy expert Dr. BJ Leeper…
Aug 18, 2025 · 1:04:38
Since the bike leg is the longest part of any triathlon a proper bike fit is essential for performance, comfort, and injury prevention. While a professional fit is ideal, it's…
Aug 11, 2025 · 1:04:28
In triathlon every second matters and even small mistakes can cost you big on race day. We’ve brought in two coaches, Matt Sommer and Matt Bach, to help you reclaim lost time and…
Aug 4, 2025 · 52:51
As experienced Coaches Jeff Raines and Elizabeth James have seen it all on race day—and this week, they're sharing the biggest lessons they've learned while spectating on race…
Jul 28, 2025 · 1:01:24
Whether it’s a wave, rolling, or mass start, how you begin your triathlon swim can make all the difference. In this episode, coaches Joanna Nami and Ryan Tibball break down every…
Jul 21, 2025 · 1:04:49
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,…
Jul 14, 2025 · 1:03:32
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…
Jul 7, 2025 · 59:20
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…
Jun 30, 2025 · 1:04:51
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…
Jun 23, 2025 · 1:01:33
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…
Jun 16, 2025 · 1:08:27
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…
Jun 9, 2025 · 50:54
The Wildflower Multisport Festival is the "Woodstock" or "Coachella" of triathlon. Where the Countryside of California hosts a weekend endurance festival with triathlon, running,…
Jun 2, 2025 · 1:01:31
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…
May 26, 2025 · 1:02:58
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.…
May 19, 2025 · 1:03:33
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…
May 12, 2025 · 1:02:07
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…
May 5, 2025 · 1:02:41
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…
Apr 28, 2025 · 59:10
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…
Apr 21, 2025 · 1:04:04
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…
Apr 14, 2025 · 1:04:27
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…
Apr 7, 2025 · 59:55
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…
Mar 31, 2025 · 57:36
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…
Mar 24, 2025 · 54:20
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…
Mar 17, 2025 · 51:44
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…
Mar 10, 2025 · 58:42
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…
Mar 3, 2025 · 54:58
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…
Feb 24, 2025 · 1:00:24
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…
Feb 17, 2025 · 1:05:25
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…
Feb 10, 2025 · 1:03:40
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…
Feb 3, 2025 · 59:44
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…
Jan 27, 2025 · 1:04:33
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…
Jan 20, 2025 · 1:00:28
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…
Jan 13, 2025 · 1:06:01
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,…
Jan 6, 2025 · 57:35
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…
Dec 30, 2024 · 1:04:11
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…
Dec 23, 2024 · 1:04:37
For the last two years The TriDot Triathlon Podcast has ended the show with a tip from a TriDot coach. Today we celebrate our 100th coach cool down tip! Vanessa Ronksley joins…
Dec 16, 2024 · 1:06:36
Do you know how to dial in your training zones for each workout? Have you mastered how zone 4 pace feels in the water or zone 2 heart rate feels on a run? An athlete's fitness is…
Dec 9, 2024 · 1:06:44
Inspired by popular demand, we proudly present the official 2024 TriDot Podcast holiday gift guide! Whether you are a new or seasoned athlete, getting new gear or replacing…
Dec 2, 2024 · 1:04:47
A habit is a routine behavior that is often subconsciously repeated - and we all have good habits and bad ones. Today, Coach April Spilde and Coach Rich Soares join the podcast…
Nov 25, 2024 · 58:05
When the holiday season ramps up it can be difficult for a dedicated triathlete to balance training with family time and seasonal celebrations. Coach Raya Usher and Coach Brady…
Nov 18, 2024 · 1:06:47
Some triathletes enter the sport and exit relatively quickly. Others plug in and stay for a while. But then there are lifers, who start their triathlon journey and stay as long…
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