Episode 133: Strength Training for Endurance Athletes with Maggie Mullins, DPT

In this week's episode, we kick things off with a recap of an incredibly exciting Ironman World Championship in Kona, including the dramatic finishes, standout performances, and lessons we can all take away about managing heat, adapting to race-day conditions, and racing your own race. Then, we dive into the science and practice of building fatigue resistance, or durability, with a recap of ten strategies for getting stronger and maintaining performance as fatigue sets in. We cover everything from aerobic volume and high-intensity training to fueling, long workouts, strength training, and creative ways to build endurance. We also talk about why faster isn't always better in training, the importance of sticking to the intended effort of a workout, and how to avoid digging yourself into a hole by constantly pushing the pace. Finally, Katie shares a favorite half-marathon workout featuring race-pace efforts, kicks, and floats, and we discuss how practicing different gears can help you become a more adaptable and confident racer. Check it out! To view extended show notes for this episode, visit: theendurancedrive.com/podcast To share feedback or ask questions to be featured on a future episode, please use ⁠this form⁠ or email: [email protected].

In this week's episode, we're celebrating a HUGE weekend for Elena, who finished sixth at the Kodiak 100K and earned herself another ticket to UTMB! We dive into the full race recap, from the somewhat unconventional approach to training that got her to the starting line to the highs, lows, and mental strategies that carried her through over 62 miles of hilly terrain. Elena shares how taking the pressure off training helped her feel more curious about toeing the line, why years of experience matter more than any single training block, and how rebuilding her "performance bubble" helped her regain trust in her body. We also talk about racing your own race, staying flexible with fueling and pacing, and why showing up a little undercooked is way better than showing up overcooked. It's a fun one with plenty to celebrate and lots of lessons for endurance athletes of all levels. Check it out! To view extended show notes for this episode, visit: theendurancedrive.com/podcast To share feedback or ask questions to be featured on a future episode, please use ⁠this form⁠ or email: [email protected].

In this week's episode, we cover a little bit of everything as athletes head into fall racing and the off-season. We talk about making strength training your "big rock" in the off-season, keeping some fun and unstructured intensity in your routine, and how to maintain enough running, biking, and swimming to set yourself up well for next season. We also share some tips for getting into trail running, including when to hike versus run, building technical skills, and learning to let go of pace. We also talk through knowing when a goal is no longer serving you and why changing your race plans isn't the same as quitting. Finally, we touch on marathon training stops, Boston qualifying heartbreak, life stress and injury risk, and the changing 70.3 landscape in the New England area. Check it out! To view extended show notes for this episode, visit: theendurancedrive.com/podcast To share feedback or ask questions to be featured on a future episode, please use ⁠this form⁠ or email: [email protected].

In this week's episode, we dive into how to choose your goal races for next season, starting with the most important question: what do you actually want to get out of your training and racing? We break down the many factors to consider when building your race calendar, including your performance and experience goals, the type of training you want to do, course characteristics, weather, logistics, scenery, atmosphere, and how racing fits into the rest of your life. We also talk about balancing A, B, and C races, choosing courses that play to your strengths versus challenge your weaknesses, and why the best goal race is ultimately the one that aligns with your purpose for the season. Finally, Elena shares some reflections from a recent crewing experience and we talk about harnessing the "potential energy" you build before a big race or adventure, even when things don't go according to plan. Check it out! To view extended show notes for this episode, visit: theendurancedrive.com/podcast To share feedback or ask questions to be featured on a future episode, please use ⁠this form⁠ or email: [email protected].

In this week's episode, we use Katie's recent race at Dover Tri as a jumping-off point for a deep dive into how to race a sprint triathlon from start to finish. We cover race-week preparation and mindset, pre-race fueling, swim strategy, TT vs. road bike tradeoffs, previewing the course, pacing by feel instead of being glued to your watch, and high-carb fueling even for short efforts. We also get into all the little ways to race faster without gaining any additional fitness, from sighting and transitions to lock laces, liquid carbs, bike handling, and cutting tangents on the run. Finally, we talk about using competition to your advantage, reinforcing your strengths when racing gets hard, and evaluating your execution before you even see the results. Whether you're getting ready for your first sprint triathlon or have been racing for years, this episode is packed with practical ways to race smarter and faster. Check it out! To view extended show notes for this episode, visit: theendurancedrive.com/podcast To share feedback or ask questions to be featured on a future episode, please use ⁠this form⁠ or email: [email protected].