Welcome to the Endurance Drive podcast! Our mission is to share the key principles that structure our approach to endurance training and coaching. Visit theendurancedrive.com to learn more about our approach, our coaches, and our training plans or reach out to us at info@theendurancedrive.com.
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Episode 53: Performance Nutrition with Chef and Registered Dietitian Megan Chacosky
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In this week’s episode, Elena and Katie welcome Megan Chacosky to the show. Megan is a performance dietitian and chef extraordinaire who has built a career blending her expertise in sports nutrition with her love of cooking and her passion for supporting athletes as humans. Megan served as a Performance Chef and Sports Dietician for the US Olympic …
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Episode 52: How We Qualified for the Ironman World Championships
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October means two things: it's pumpkin spice latte season and it's Ironman World Championships season! In this week's episode, Coach Katie and Coach Kevin—both 2X Ironman World Championships qualifiers—break down their respective journeys to the Kona ticket. We cover the training, budget, lifestyle, logistics, and mindsets that helped them achieve …
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Episode 51: Cultivating Self-Belief in Sport and Life
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In this week’s episode, we crowdsourced yet again and asked our community to share their thoughts on self-belief. As always, we are so impressed by the wisdom, vulnerability, and insights of our listeners. Thank you all! Katie and Elena summarize the findings and dive deeper into how self-belief helps our performance, how it translates into life, h…
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Episode 50: Celebrating 50 Episodes - Ask Us Anything!
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We are celebrating 50 episodes of The Endurance Drive Podcast this week with our first ever AMA (ask me anything) episode. We are so grateful to our listener community for tuning in every week and sending in such awesome questions. Check this episode out to hear our thoughts on how our approach to training has changed over time, what advice we wish…
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Episode 49: Setting Goals in Training and Racing
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This week, we’re diving into the process of how to set goals for your next season of training and racing. We start with identifying your purpose, which is ultimately the fuel that powers the engine of any endurance journey. We then drill into choosing different levels of outcome goals, identifying the process goals that it will take to achieve your…
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Episode 48: Adventure, Risk, and Trauma with Catherine Rocchi
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In this week’s episode, Katie and Elena welcome Catherine Rocchi, a competitive gravel cyclist, backcountry skier, climber, trail runner, triathlete, all-around adventurer, and longtime friend to the podcast. Catherine shares about how she developed from a runner in the suburbs of New York to an Alaskan multi-sport adventurer; how optimizing her tr…
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Episode 47: How to Plan Your Race Calendar
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A lot of our athletes have had their eyes on signing up for races next season, so in this episode we're deep diving on the most important things to think about when planning your race calendar. Highlights include: an honest evaluation of your skills and experience level, calendar mapping of your life commitments, finding your why, race logistics, c…
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Episode 46: The Olympics, Athlete Development, and Storytelling in Sport with Mac Morse
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Fresh off a summer in Paris with Team USA, Mac Morse joins Katie and Elena this week to share her perspectives and wisdom gained from a career working in athlete development with the best of the best. We cover Mac’s own career as an elite athlete, her entrepreneurial path to creating The Sideline Perspective—a platform for injured and retired athle…
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Episode 45: How to Get Fast With Swim, Bike, and Run Intervals
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In this week's episode, we are bringing it back to basics with Intervals 101. We cover what intervals are (and what they are not), why do intervals, when to start doing intervals, how to determine what intervals are appropriate for you, basic considerations and mistakes with intervals, and examples of a basic interval progression in our programming…
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Episode 44: Training Lows, Athlete Health, and Going All In
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In this week's episode, Katie and Elena chat about a bunch of different topics that have featured in both of our lives in recent months, including highs and lows in training, health struggles as an athlete, and the idea of going "all in" on something you love. We specifically dig into Elena's decision to start and DNF the Lavaredo Ultra Trail in th…
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Episode 43: How to Crush Your Best Fall Marathon or Half Marathon
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In this week’s party episode, we are welcoming all four coaches (Jim, Katie, Kevin, and Elena) onto the podcast for the first time ever to share their tips and tricks for how to crush a fall marathon or half marathon coming off a summer triathlon season. We hear about why marathoning is so hard on the body, how to structure a marathon or half marat…
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Episode 42: Why We Need an Off-Season
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The main topic of this week's episode is why the off-season may actually be the most important season of all. We discuss what chronic stress does to our bodies, how to shift our training focus from fitness to wellness, the magic of Zone 1, three levels of recovery and their varied time horizons, what happens if you don't respect the off-season, and…
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Episode 41: Recapping Katie's Comeback Win at the Sea to Summit Triathlon
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In our second ~emergency podcast episode~ of 2024, Elena catches up with Katie about the Sea to Summit Triathlon, where Katie came back from a 20+ minute deficit after taking a wrong turn on the bike course to run down five women on the Tuckerman Ravine Trail and finish first on top of Mt. Washington with a run course record. We chat through her un…
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Episode 40: Takeaways from Ironman Lake Placid 2024
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In this week’s episode, we go over key takeaways from the 25th iteration of Ironman Lake Placid, where Katie was on course all day as a spectator and coach rather than a racer and where a dozen brave Endurance Drive athletes toed the line. Sub-topics include: creating a performance bubble, avoiding high LSS on the day before the race, chaotic swims…
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Episode 39: Grab Bag of Recent Insights, Lessons, and Listener Questions
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Thanks to our awesome listeners, we were able to build out an entire episode worth of content requested by our community! We skip a single big topic in favor of a medium-dive on a bunch of really awesome ones: a six-step emotional regulation strategy to use when workouts feel rough; how to distinguish between training fatigue and "deeper" fatigue; …
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Episode 38: Stories of Our Best and Worst Race Days
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In this week's episode, we asked our community to tell us about their best and worst race days—what happened, what factors led to success or failure, and what lessons they learned. We then mixed in a bunch of our good and bad race day stories to come up with an episode that's full of actionable information about how you can approach racing, as well…
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Episode 37: Our Favorite Ironman and 70.3 Workouts
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This week's episode covers a lot of fun topics! First up is a recap of lessons and insights from the Cohasset Triathlon, Katie's first race of 2024. We then cover more insights from Jim related to active recovery principles, swim technique, dual-sided power meters, and bike fitting. Our main content is a deep dive on some of our favorite workouts f…
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Episode 36: Finding Balance with Lifelong Athlete and Executive Coach Laura Fay
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In this week's episode, Katie and Elena sit down for an hour of wisdom from the woman who does it all: triathlete, mom, career woman, and community champion Laura Fay. Topics include: how Laura has found and built communities in sport throughout her life as an athlete; how she built a career in executive coaching and what principles make effective …
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Episode 35: Lessons From 2024 (So Far!)
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In this super fun episode, we're celebrating a whole bunch of big milestones including: Jim's return to riding six weeks after his crash and surgery, Katie officially earning her title of "PhD Coach Katie," and most importantly, six months and 35 episodes of our podcast! To mark the occasion, we're returning to a format we used in episode five of t…
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Episode 34: A Deep Dive on Ironman Lake Placid
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In this week's episode, Coach Jim sits down with Coach Katie and Coach Kevin to cover everything you need to know about our Beast of the East: Ironman Lake Placid. Katie and Kevin have both qualified for the Ironman World Championships not once, but twice, at Ironman Lake Placid. We chat about the history of Lake Placid and why it's such a special …
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Episode 33: Mental Health and Endurance Sports
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In this week's episode, we asked our community about the intersection of mental health and endurance sports. We were blown away by the vulnerability and powerful insights that people shared! We dive into how endurance sports helps optimize or manage mental health, how endurance sports can get in the way of mental well-being, and the tools that memb…
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Episode 32: Top Mistakes Triathletes Make
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In this week's episode, we had fun coming up with a long list of mistakes that we have either made ourselves or seen as coaches at some point in our endurance journeys. We hope that by sharing those mistakes with you, you can skip ahead to following the best practices for optimizing your performance and well-being as an athlete. Topics include: zon…
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Episode 31: Training, Coaching, and Life with Olympic Biathlete Susan Dunklee
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In this week's episode, we welcome a very special guest to the podcast: Susan Dunklee, a 3x Olympian and 2x World Championship Silver Medalist in the sport of biathlon. Susan currently directs the biathlon program at Craftsbury Outdoor Center in Vermont, and she shares her wisdom on a ton of topics including: life as a professional athlete, mindful…
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Episode 30: How to Crush Race Day + Coach Jim's Injury Update
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On our 30th (!) podcast episode, we're continuing on our theme of best practices for race week by covering everything you need to know to crush your Ironman or Half Ironman / 70.3 race day! We go over pre-race breakfast, how to execute a proper warm-up, and our best tips and tricks for approaching the swim, T1, the bike, T2, and the run. This episo…
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Episode 29: Canyons 100 Mile Recap and Lessons with Coach Elena Horton
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In this super special ~emergency~ podcast episode, Katie sits down with Elena less than 48 hours post-race to talk about her recent victory in the Canyons 100 Mile Race, the American Major for ultra-running presented by UTMB. This was Elena's first 100-mile race, and she talks us through how she got into trail running, how 100-mile ultras and the U…
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Episode 28: Best Practices for Race Week
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Race season is finally here! In this episode, we cover everything you should be thinking about in the 1-2 weeks leading up to your goal race. Sub-topics include: bike prep and maintenance, race week sleep and fueling protocols, final workouts, tapering, mental preparation, what to do at the race site, and a whole lot more. We also spend time on som…
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Episode 27: Interview with 2024 Boston Finisher and Supermom, Justine Pomerance
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In this week's episode, Katie and Elena sit down with a longtime friend of The Endurance Drive, Justine Pomerance, to talk about her journey as an athlete and—most recently—her experience racing the Boston Marathon just five months after becoming a new mom. Justine is a certified badass and her perspective on balance, adventure, and longevity in sp…
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Episode 26: Mental Training for Endurance Athletes with Dr. Justin Ross, PsyD
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In this week's episode, we dive deep with a master in the sport psychology space. Dr. Justin Ross is a licensed clinical psychologist and a certified cycling and running coach who specializes in health, wellness, and human performance. He shares his expertise on a ton of topics that will help you unlock the next level of performance in training and…
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Episode 25: Journey through Sport and Life with Colleen Geaumont
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This week’s episode features one of our favorite people in the Endurance Drive community: our social media and gear guru, Colleen Geaumont. Katie and Elena chat with Colleen about the common themes that have marked her journey through sport and life as a high school swimmer, a nationally ranked beauty queen (Miss Maine World), a competitive triathl…
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Episode 24: Fears in Ironman Training and Racing
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In this super special episode, we asked the amazing members of our community what they are most afraid of when it comes to endurance training and racing. They delivered with thoughtful, insightful responses that helped us come up with a ton of content for our longest episode yet! Topics include: fears related to training and conditioning; mental or…
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Episode 23: Interview with Susan Savage, Pioneer Athlete and Coach
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This week’s episode is a special one for us. We got to interview an everyday hero, Elena’s high school cross country coach and chemistry teacher, Susan “Coach” Savage. A self-declared Title IX baby, Coach Savage grew up running with the boys before her talent finally convinced the Pittsburgh City Schools to start a girls track program. She went on …
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Episode 22: Life Stress Score (LSS)
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This episode is all about one of the terms we use the most as coaches: Life Stress Score (LSS). Like Training Stress Score (TSS), we think of LSS as a way to quantify the mental and emotional toll brought on by life being hard, and our goal as coaches is to help you manage training and performance through periods of high LSS. We cover what LSS is, …
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Episode 21: Leadership and Life Wisdom with Gina des Cognets
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This week's episode is one of our all-time favorites. We're joined by Gina des Cognets, Senior Director of Organizational Development at Strava, a life and leadership coach, and one of our most valued athletes at the Endurance Drive. Gina joins Katie and Elena to share her wisdom and practical strategies for success when it comes to valuing excelle…
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Episode 20: Good Data and Bad Data
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As athletes and coaches, we have SO much data at our disposal. It can help you out or drive you crazy. Our goal today is to break down what data is useful and what data you should ignore. We cover: heart rate data (zone training, resting HR, HRV), data in TrainingPeaks (TSS, CTL, ATL, TSB), "stuff that Garmin says" (performance condition, training …
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Episode 19: How It Makes Us Feel (Female Athlete Stories #5)
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This is the last episode of our five-episode series that covers the perspectives and experiences that we crowdsourced from our community about the rewards and challenges that female athletes face. Here, we're pulling out themes related to how it makes us feel: strong, capable, and badass, but also unwelcome, unworthy, or unrelatable, depending on t…
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Episode 18: Interview with Endurance Drive Coach Kevin Prunty
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In this week's episode, we welcome our very own Coach Kevin Prunty onto the podcast to talk about his introduction into sport, the role competitive lacrosse and a career-ending concussion played in shaping his trajectory as an endurance athlete, the importance of family and support networks, his experience qualifying for Kona at his first Ironman i…
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Episode 17: The Forces We're Up Against (Female Athlete Stories #4)
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In the fourth installment of our special series, Female Athlete Stories, we’re tackling the forces we’re up against. Highlights of this super rich episode include: another deep dive on body image, the objectification of the female athlete body, safety as female athletes, femininity and athletics, the myth of balance for women in sport, navigating t…
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Episode 16: So You Want to Do an Ironman?
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This week's episode is all about what you should be thinking about (and what life will look like) if you decide to sign up for a big endurance challenge like an Ironman. We highlight four key things to ask yourself before you bite the bullet, cover the top practical items you will need to support your endurance journey, and outline the progression …
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Episode 15: Community in Sport (Female Athlete Stories #3)
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This is the third episode in our special new series, Female Athlete Stories. We start with a recap of Elena's outstanding win at the Black Canyon 60K last weekend, highlighting insights and strategies that transcend sports and ability levels across the board. We then cover some of the key differences our listeners have noted between male and female…
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Episode 14: Interview with the Best Coach You've Never Heard of, Greg Mueller
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When we started the podcast, we made a list of who we wanted to interview. Our guest today was Jim’s number one pick: Greg Mueller, AKA the best coach you’ve never heard of. Greg runs a pro triathlete squad via his TEAM INNOVATIVE ENDURANCE business and coaches age group athletes. Greg’s pro squad includes Colleen Quigley, Grace Norman, Allysa Seel…
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Episode 13: The Female Body (Female Athlete Stories #2)
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This is the second episode in our special new series, Female Athlete Stories. Katie and Elena dive into many elements of female physiology that our form submitters cited as the biggest challenges of being a female athlete: periods, PMS, contraception choices, pregnancy, and menopause. We also do a deep dive on eating disorders, REDs, and body image…
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Episode 12: A PT's Perspective on Endurance Athletes with Neil MacKenzie, PT, DPT, OCS
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This week, we're bringing in one of our favorite experts to talk all things recovery, strength training, injury prevention, and injury rehabilitation. Neil MacKenzie is a PT, DPT, and OCS based at Cioffredi & Associates Physical Therapy here in the Upper Valley. Neil has been an Endurance Drive athlete for two years (and is a 2x Ironman finisher!),…
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Episode 11: Introducing Female Athlete Stories
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This episode is the introduction to a (minimum!) 5-episode series inspired by National Girls and Women in Sport Day. This series aims to blend the stories of dozens of female athletes in our network with our own perspectives and experiences. Here, we preview each of the key topic areas in our series (The Female Body, Community in Sport, The Forces …
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Episode 10: Durability, the Endurance Athlete's Most Valuable Trait
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In this episode, we do a deep dive on what we consider to be the endurance athlete’s most valuable trait: durability. Sub-topics include: what durability means in an endurance sport context, how to build physical and mental durability, why optimizing for leanness instead of durability is a recipe for disaster, what happens if you don’t have durabil…
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Episode 9: Nutrition for Athletes with Cate Ward, PhD, RD
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As coaches, we get tons of questions about nutrition for performance and health. In this episode, we’ve brought in an incredible expert to share her expertise in the domain of fueling for endurance athletes! Dr. Cate Ward holds a PhD in Metabolic Biology, is a Registered Dietitian, and is currently a postdoctoral fellow at Stanford studying human n…
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Episode 8: Why We Love Coaching
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Today we're covering our favorite topic to discuss in real life—why we love coaching! We tell the stories of our respective journeys into becoming coaches, The Endurance Drive's coaching philosophy, what we love about coaching, why you should get a coach, and our favorite stories from coaching and being coached. Stick around to the end for listener…
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Episode 7: How to Get the Most Out of Indoor Bike Training
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Last week's episode was all about unstructured time outdoors; now we're talking about structured time indoors on your bike trainer! Our big setlist of topics includes: why we train on the bike trainer, which trainer you should buy, cycling zones, specific and favorite workouts in the context of season planning, structured vs. unstructured trainer r…
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Episode 6: Adventures as Training
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In this episode, we talk about another one of the core features of our endurance training: unstructured adventures! Sub-topics include: different types of unstructured adventures; principles of adventures; why to do adventures; how to do adventures; and our favorite mountain adventures in New England. We also tell the storied tale of one of our mos…
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Episode 5: Lessons From 2023
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2023 was a big year for us! In this episode, we cover many of the lessons we learned from training and coaching. Topics include: strength training, mental health, how to get the most out of Zwift training, supplementation, fueling, Norwegian training, diverting injuries before they happen, and more! We also introduce a new segment—gear pick of the …
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Episode 4: Injury Prevention
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This week's episode focuses on injury prevention! We cover rest days; strength and mobility; warm-up and cool down; cross-training; maintaining proper form; fueling; sleep; zone 2; and establishing a local body care team. We also go through some listener questions, share our thoughts on how to choose a goal race, and indulge Jim's dream of becoming…
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