The Working Triathlete Podcast

In this episode of the Working Triathlete Podcast, we sit down with Kurt Lockhart of Transformat10n Lab in Nashville, Tennessee, to discuss what they've learned from testing thousands of athletes. We explore how body composition analysis, resting metabolic rate testing, metabolic and aerobic fitness assessments, lactate testing, and sweat testing can provide valuable insights into performance, health, and longevity in endurance sports. We dive into common patterns seen among endurance athletes, including low energy availability, body composition misconceptions, fueling mistakes, and the physiological factors that often limit performance. We also discuss the practical application of DEXA scans, resting metabolic rate testing, VO₂ max testing, substrate utilization analysis, lactate testing, and advanced metabolic modeling to help athletes better understand how they produce and use energy. Whether you're chasing a Kona qualification, a personal best, or simply looking to train and fuel more effectively, this episode offers a behind-the-scenes look at how modern performance testing can help athletes make smarter decisions and unlock their full potential.

Jack Harrel is a Working Triathlete coach and professional triathlete who recently made the jump from short course to long course racing. In this episode, we break down what actually changes when you move up in distance, what transfers from short course, what gets exposed, and what it takes to perform over 70.3 and beyond.

Conrad Goeringer, Mitch Ott, and Caroline Kaplan sit down to break down what actually moves the needle. They talk about bringing intent to every session, why consistency beats hero days, how pros approach recovery and fueling, and the common mistakes amateurs make. Practical, transferable insights you can apply immediately to train better and race smarter.

The 6 Most Important Movement Priorities for the Ironman Run In this episode, we break down the real keys to Ironman run performance with a focus on movement quality. We dive into posture under fatigue, cadence control, pelvic stability, arm swing, and what really happens to your mechanics when glycogen drops and stiffness fades. This is not about looking pretty. It is about minimizing energy leaks and protecting pace when it matters most. If you want to run strong off the bike and close instead of survive, this episode is for you. 1. Posture under fatigue 2. Cadence as a protective mechanism 3. Hip stability and pelvic control 4. Form when glycogen is low 5. Arm swing/rhythm 6. Training movement quality in context

Everyone focuses on the epic long ride. The monster brick. The lung-busting VO2 session. But the workouts that actually matter for Ironman are often the least glamorous. In this episode, we break down the meat-and-potatoes sessions that build durability — the kind that determines who holds it together after five, eight, or ten hours of racing. We cover: • Frequent supporting runs that build resilience and protect the marathon • Long, steady, form-focused swims that develop confidence and control at Ironman pace • Cycling sessions that distribute tempo throughout the ride to build real fatigue resistance None of these workouts are flashy or light up Strava, but they compound fitness over time. Ironman rewards consistency. It rewards durability. It rewards athletes who fall apart the least. If you can train in a way you could repeat for 20 weeks straight, you’re probably on the right path.

Ironman swim training is widely misunderstood. Many age-group triathletes assume they need more swim volume or harder swim sets, when what they really need is better, more efficient swimming that sets up the rest of the race. In this episode, we break down the five factors that matter most for Ironman swim performance, especially for time-crunched athletes balancing training with work and life. We talk about why the Ironman swim is not a fitness test, why economy and calm matter more than raw speed, and how poor swimming quietly sabotages bike power and run durability later in the race. You’ll learn why swim frequency often beats swim volume, how to make technique work actually transfer to racing, and which open-water skills meaningfully reduce energy cost on race day. We also discuss how swim training should be integrated with bike and run training, rather than treated as a separate performance goal. This episode is about leverage. If you want to exit the water composed, preserve energy, and start the bike in control, this is the swim training framework that actually works for Ironman racing.

A thoughtful response to the recent Noakes et al. review questioning the role of carbohydrates in endurance performance. We explore why fatigue isn’t caused by running out of muscle glycogen, why blood glucose protection is critical, and why that still doesn’t explain elite fueling strategies. Using recent research and real-world endurance racing, we explain how carbohydrate availability supports mitochondrial throughput, late-race durability, and sustained power — even when glycogen isn’t spared.

Most Ironman training plans fail for a simple reason: they assume perfect conditions. In this episode, Conrad sits down with Dallin to unpack why rigid Ironman plans break down in the real world—and what successful athletes do differently. They discuss the common trap of treating training plans like contracts instead of frameworks, how life stress quietly derails even the most disciplined athletes, and why consistency over time matters more than executing a handful of “perfect” weeks. The conversation walks through core Ironman training principles, including sustainable volume, fatigue awareness, purposeful long sessions, and the importance of decision-making over blind compliance. Dallin also explains why he developed the Ironman Universal Plan, who it’s designed to serve, and why flexibility and athlete autonomy are essential for long-term success.

In this episode we pull back the curtain on two often-underappreciated yet hugely decisive traits in endurance triathlon: durability and efficiency . We’ll explore what it takes to sustain output and hold technique deep into a long race, why your efficiency matters more than you might think, and how you can train the physiology of fatigue resistance. You’ll hear how metabolic, neuromuscular, cardiovascular and brain-effort systems all play a role. We'll view all this through pro triathlete and Working Triathlete coach Mitch Ott’s standout day at Ironman Chattanooga as a live example of these principles in action.

In this episode, Working Triathlete coaches Mitch Ott and Conrad Goeringer talk about coaching/training philosophies, the value of human coaching in the age of AI, and where they see triathlon heading in the next decade, wearables, 1X setups, carbohydrates, heat training and more.

Discipline isn’t about grinding harder — it’s about knowing when to push and when to pull back. In this episode, we break down the Discipline Spectrum: from under-committed athletes to overtrained perfectionists, and why the sweet spot is mastering adjustment. Learn how to train consistently, recover fully, and make decisions that keep you progressing long-term — no burnout required.

Most triathletes understand that training is the stimulus for improvement — but without proper fueling, the body can’t adapt. In this episode, we break down the critical role that calories, carbohydrates, protein, and fat play in driving endurance adaptations at the cellular level. We dive into how under-fueling sabotages progress by impairing mitochondrial biogenesis, hormone balance, and recovery, and we explore why carbs aren’t just fuel — they’re also powerful anti-catabolic agents. You'll learn that protein supports structural remodeling, that fat drives hormone health, and why energy availability is the foundation of performance.

Dr. Hunter Huston is a kidney doctor at Vanderbilt University Medical Center, triathlete, and medical advisor at Precision Fuel & Hydration. In this episode, we dive into the science behind fluid and electrolyte balance for endurance athletes. From sweat sodium testing to pre-race hydration strategies, we explore practical and evidence-based ways to optimize performance through smarter fueling and hydration. Whether you’re racing a 5K or tackling an Ironman, this episode is packed with insights to help you stay ahead of dehydration and performance decline.

In this episode of The Working Triathlete Podcast , we dive into the power of heart rate and heart rate variability (HRV) for optimizing endurance performance. Coach Derek sits down with Coach Conrad to break down what your heart is really telling you—from resting HR and cardiac drift to HRV trends and race taper readiness. Learn how to interpret the data, avoid overtraining, and train smarter by using physiological signals to guide your training decisions. Whether you’re new to HRV or already tracking your metrics daily, this episode will help you unlock deeper insights and become a more efficient, adaptable athlete.

Struggling to improve your swim times? You’re not alone! In this episode of The Working Triathlete Podcast , we break down the most common swim technique mistakes that hold triathletes back—and how to fix them. From body position and breathing to the ideal swim frequency for real progress, we cover it all. Plus, we dive into real-world case studies of adult onset swimmers who have made huge gains by training smarter, not harder. Whether you’re aiming to survive the swim or shave minutes off your time, this episode is packed with actionable takeaways. Listen now and start swimming faster!

n this episode, we dive into the hotly debated topic of coffee stops during long rides—do they hinder your gains, or can they actually help? We also share behind-the-scenes details about our upcoming coaches' retreat in sunny Florida and how our athletes are staying on track despite the winter chill. From navigating base-building strategies to staying motivated in the off-season, this episode is packed with practical tips and a dose of inspiration for endurance athletes everywhere. Grab a coffee (or don’t) and tune in!

Fresh off his thrilling victory at the long-course duathlon national championships, Conrad Goeringer pulls back the curtain on the grit, strategy, and innovation that fueled his success. From his training techniques to his high-carb nutrition plan, Conrad shares how he pushed past limits to claim the top spot. Discover how he balances a demanding schedule, masters tough race conditions, and outsmarts the competition. Packed with actionable insights and inspiration, this episode is your backstage pass to elite performance.

In this episode, we shift the focus from motivation to strategic preparation. Discover how aligning your training with your purpose can set the stage for a successful 2025. We’ll break down the essentials of SMART goal setting, periodization, and tracking progress to help you train smarter, not harder. Plus, learn how to avoid burnout while staying consistent through the winter months. Whether you’re gearing up for your first race or aiming for a new PR, this episode will give you the tools to make your 2025 season your best yet. Don’t forget to subscribe, leave a review, and visit Working Triathlete to optimize your coaching and training journey!

Thanksgiving is here! it’s the perfect time to reflect on the role gratitude plays in training, racing, and life. In this episode, we explore how shifting your perspective with gratitude can transform tough workouts, build mental resilience, and strengthen the relationships that support your journey. With practical examples, a motivational nugget, and an actionable takeaway, you’ll discover how a mindset of gratitude can fuel your performance and help you thrive both on and off the course. Tune in for this inspiring Thanksgiving special and take the first step toward incorporating gratitude into your routine.

In this episode of the Working Triathlete Podcast, we unpack some of the principles of motivation, exploring the roles of self-determination and social determination in setting and achieving goals. We dive into the interplay between intrinsic motivation—the internal drive fueled by passion and purpose—and extrinsic motivation, such as rewards, recognition, and community. Learn how understanding these concepts can help you align your goals with your values, leverage your environment for success, and maintain focus even in the face of adversity. Whether you're chasing athletic, professional, or personal milestones, this episode will empower you to find your purpose and take inspired action toward your best self.