Endurance Nation Triathlon Podcast

Winter is doing winter things in New England, with snow, trainer miles, and a whole lot of basement fitness. In this February Endurance Nation update, Coach Patrick checks in on what's happening across the team, what he's building toward personally, and what's coming next for athletes looking for big adventures in 2025. Inside this episode: How the Endurance Nation team is evolving, including Ironman, gravel, and a growing wave of Hyrox and hybrid athletes Why Season Roadmaps matter more than weekly hours or TSS, and how they keep your training pointed at the right target Coach Patrick's own training reset as he builds for the Oregon Gravel Grinder stage race Lessons learned from going too hard, too early, and how to avoid the boom and bust season A deep dive into Endurance Nation's Tuscany gravel camp with Avanti Tours, taking place June 13 to 20, featuring Strade Bianche roads, epic rides, incredible food, and unforgettable experiences Whether you're chasing Kona, Leadville, your first 70.3, or

In this episode, we dive into how athletes can safely restart training after a period of illness or fatigue. Whether you've missed a few days or weeks, we discuss the importance of a structured re-entry protocol to avoid further setbacks. If you're an OutSeason athlete, age-grouper, or just someone looking to protect your health while rebuilding your fitness, this episode is for you. Plus, we talk about when to test your fitness and how to track your progress during recovery.

Unlock the secrets to transforming your long, dreary indoor rides into dynamic, efficient workouts that keep your cycling game sharp this winter. You'll gain insights into crafting a foolproof strategy that ensures every pedal stroke counts, whether you're on Zwift, TrainerRoad, or any other platform. From selecting the perfect ride duration to mastering hydration and nutrition, we guide you through the essentials needed for a rewarding indoor cycling session. With practical advice on setting up your environment the day before, you'll learn how to prepare for the mental and physical demands of extended indoor rides. Discover tips and tricks to keep your spirits high and your motivation soaring, even during the toughest moments on the bike. We share the importance of having everything within reach, from gear to entertainment options, and the little rewards that make long rides a bit more bearable. Embrace the power of planning ahead—pre-mix your hydration, lay out your gear, and charge your devices—to ensure a

What if you could boost your strength without ever touching a weight? We're tearing down the walls of traditional strength training for masters athletes and weaving it into your cardio routine. This episode is all about redefining how athletes over 40 can strengthen their bodies during the winter months by blending strength exercises with aerobic activities. It’s about precision, recovery, and using the cold season to lay a robust foundation that will sustain your fitness and endurance when the heat of summer training kicks in. We're talking long-term gains without the burden of a gym-bound schedule, making the best of winter's challenges and turning them into opportunities for success. Our discussion advances to the strategic incorporation of interval training for cyclists and other endurance athletes. We provide insights into how this method can prevent the staleness that often stems from traditional aerobic workouts. Through a structured 14-week "out-season" program, you'll learn how to chart your progress

Ever wondered if high-volume training is the key to unlocking peak endurance performance? Join us as we unravel the 1% rule for endurance athletes with Patrick McCann, the mastermind behind Endurance Nation. Patrick shares his personal journey and sheds light on the often-misunderstood concept of training volume, highlighting why only a select few can truly commit to such intense regimens. For most age-group athletes juggling careers and personal lives, adopting this approach could be impractical and stressful. Through self-awareness, fatigue management, and realistic goal-setting, we explore crafting a training schedule that respects your limitations while pushing toward personal breakthroughs. Get ready to transform your training approach with insights into balancing volume and intensity to avoid burnout while maximizing performance. Discover the potential of strategic training camps and focused big weeks, allowing athletes to step away from everyday distractions and achieve significant fitness gains. Patr

95% of athletes waste the winter and start spring already behind. If you’re one of the select few who train smart, winter is the season that defines the year.   Don’t get us started about Masters athletes. Miss this window and it can take months - that you don’t have - to rebuild your fitness.   That’s why we’ve created the Masters OutSeason — a 14-week program built to maximize your winter training.  Structured workouts + Zwift files  Testing protocols to track progress  Masters Upgrade: 90-seminar on how to adapt and excel in the winter.  Weekly live checkins with Coach Patrick   Register now to lock in the presale price ($299 until Oct 10th).   Every registration is automatically entered to WIN the entire OutSeason free.   Plus: qualify for the Benchmark Challenge — hit your targets and earn back part of your entry fee as store credit.    One registration. Three big wins. Your opportunity.    Program Launches Date: November 2nd   Secure your spot here: www.endurancenation.us/outseason 

As we hit our 40s and beyond, the game changes, and it's no longer about chasing ego but about channeling energy smartly. After working with countless athletes, I've seen the same cycle repeat: pushing like you're still in your 20s, sidelining recovery, neglecting nutrition, and sidelining strength training as if it's an unwanted homework assignment. And the result? Injuries, burnout, and identity crises. But here's the transformative truth: energy is your greatest asset, not your ego. As we age, we gain something invaluable—self-knowledge and wisdom. This episode invites you to harness the power of experience, turning past lessons into a roadmap for maximizing performance and sustaining a fulfilling athletic journey. Join us as we dismantle the myth that age equals decline and explore how to optimize performance in the master's category. We offer a fresh perspective on understanding human limitations and adapting strategies that empower rather than deter. Insights from the Endurance Station highlight the man

Ever wondered what it takes to conquer some of the most grueling gravel cycling events? Join us as we uncover the secrets of going epic with Coach Patrick, who shares his firsthand experiences from the Unbound 200 and his preparations for the D2R2 event in Western Massachusetts. The D2R2 is not just any ride—it's a celebration of grit, community, and the breathtaking landscapes of New England. Patrick is especially pumped about the new 200K mystery ride, promising some serious adventure through Jeep trails and hike-a-bike sections. With stories of challenging climbs and scenic pit stops, Patrick paints a vivid picture of what makes these events truly special and why they matter beyond just racing. But preparation is key to tackling such epic adventures, and that's where innovation meets cycling. Learn how I harness the power of a customized GPT bot to streamline every detail of my training and logistics, from equipment checks to nutrition planning. This tool is a game-changer, eliminating last-minute chaos an

Picture this: rugged summer days, a sun-kissed outdoor office, and a trusty cup of afternoon coffee by your side. That's where you'll find me, Coach Patrick, as we embark on a journey through the thrilling and sometimes tumultuous world of summer endurance sports. While Ironman Lake Placid unfolds with fervor, I'm here to share the pulse of the race from afar, offering my insights and guidance to friends and athletes navigating the final stretch of the season. With August on the horizon, we're gearing up for everything from half Ironmans to iconic gravel races like Leadville and Steamboat, keeping the spirit of camaraderie and strategy-sharing alive. As summer becomes the "Bermuda Triangle" of racing—where heat, rest, and life's commitments converge—it's crucial to adapt and thrive. Allow me to guide you through this dynamic period, offering strategies to balance your training and optimize your race plans. Whether you're a seasoned racer or new to the scene, I'll share unconventional approaches to building fi

Unlock the secrets to conquering challenging race conditions with our expert guide to mastering half Ironman events in hot weather. Join Coach Patrick from Endurance Nation as he reveals tried-and-true strategies for thriving when the heat is on. You'll gain insights into effective heat acclimation techniques, from arriving early at the race location to implementing sauna protocols and heat training. By learning how to adjust your pace smartly, you will maintain speed and outshine your competitors even as temperatures skyrocket. This episode is packed with actionable advice to help you proactively manage heat, ensuring you remain resilient and composed while others may struggle. But that's not all—we also emphasize the power of choosing the right apparel for those sizzling race days. Discover how selecting wicking materials and sun-protective garments can make all the difference in your performance, along with the game-changing benefits of hats that hold ice and sunglasses to combat glare. Testing your gear i

Ever thought that training in sweltering heat could actually be your secret weapon as an endurance athlete? Coach Patrick shares his journey from the scorching Ironman races in Hawaii to uncover how heat training can lead to significant performance boosts. Having spent nearly two decades working with athletes, he reveals the powerful benefits of heat training, from enhancing blood volume to improving oxygen capacity. Coach Patrick also delivers a personal story about how arriving early for a race in Kona, to acclimate properly, made a huge difference in his performance—despite not being at his peak fitness. Join us for a lively discussion on turning the summer heat into a training partner instead of an obstacle. Coach Patrick offers practical strategies for maintaining fitness during the busiest months of the year, suggesting shorter, heat-focused workouts as an effective way to prepare for races. Forget about long, draining sessions under the sun—Coach Patrick's insights are all about working smarter, not ha

In this episode, Coach Patrick pulls back the curtain on one of Endurance Nation’s most epic annual events — our SOLD OUT Tuscany cycling camp. Daily gravel rides through jaw-dropping Italian countryside   Farm-to-table (more like farm-to-face) meals that fuel the soul   5 days of riding — from casual spins to conquering the brutal 120-mile Strada Bianchi   Sun-soaked climbs, epic descents, and quiet olive groves   Lifelong friendships made one ride (and espresso) at a time More than just a camp, it’s a fitness accelerator disguised as a vacation. Coach Patrick shares the philosophy behind why these “big scary events” are essential for motivation, growth, and fun. Whether you’re looking to shake up your race calendar or just dreaming of an Italian cycling adventure, this episode will have you ready to book your own spot.    Spoiler Alert: This camp is already sold out... but stick around for insider info on how YOU can be part of future Endurance Nation experiences.

What if you could master the art of race strategy and transform your endurance racing experience? Join us on the Dude Guy podcast as we team up with logistics guru Matt to uncover the secrets behind planning and executing the Unbound 200 2025. With Matt's expert insights, we navigate the complexities of the race course, delving into wind patterns, elevation changes, and the critical importance of race positioning. Our conversation reveals how starting strong and riding in a group can give you that extra edge before hitting the first aid station. We also dive into the meticulous planning required to manage fluid and food supplies, ensuring you're prepared to tackle the rising temperatures and unforeseen challenges of race day. Experience the adrenaline and preparation that define race day, where strategic decisions can make or break your performance. We explore the advantages of positioning yourself at the front to dodge congestion and potential crashes, capturing the chaotic energy that marks the early stages

Before the mud, the mayhem, and the mileage... comes the madness of prep. In Part One of this Unbound Gravel deep-dive, your favorite endurance duo break down everything that went into tackling the iconic 200-mile Unbound Gravel race. Broadcasting from the far corners of Vermont to the sun-baked hills of Kansas, we talk logistics, training, gear, nutrition, and the psychological warfare of preparing for the Super Bowl of gravel events. From tire debates and heat training in plastic suits, to prepping like you’re launching into orbit (or just racing across a dust bowl), we unpack nine months of planning into one wild, hilarious, and info-packed episode. Whether you’re gravel-curious or already eyeing Emporia 2026, this is your playbook.   Key Highlights: What is Unbound Gravel and why is it gravel’s Kona? Gravel math: the brutal time math that makes 200 miles feel like forever RPE vs metrics: how ultra-distance breaks your tech Packing, hydration, crew strategy — and the art of not losing your sunglasses in

Can technology truly enhance athletic performance, or are athletes becoming overly dependent on data? Join us as we explore how tech overload affects endurance athletes, sometimes hindering performance by drowning them in a sea of metrics. We share personal experiences and introduce Product 28, an initiative urging athletes to unplug, trust their instincts, and focus on the essence of training, much like the precision required in NASCAR, where only a few key metrics really matter. From primitive tracking tools to social media-like community hubs, training platforms like TrainingPeaks and Strava have revolutionized how athletes engage with their routines. We examine the cultural shift they’ve sparked—where sharing workouts has become as anxiety-inducing as missing them. Strava's evolution, in particular, serves as a fascinating case study of how gamification and social sharing reshape training behaviors, often prioritizing social validation over personal fitness goals. Data paralysis is real, and it's reshapin

Can strategic execution make or break your endurance race performance? Coach Patrick from Endurance Nation joins us to unravel the secrets behind mastering endurance racing beyond mere fitness. Dive into the nuances of upcoming May races, from the 70.3 St George to BWR Utah, and learn how landscapes and weather conditions can redefine your race strategy. We dissect events like Ironman Australia, Ironman 70.3 Mallorca, and 70.3 Gulf Coast, spotlighting how every race demands its unique approach, far beyond just physical readiness. Shift your perspective as we tackle the challenges of Ironman 70.3 races, with a particular focus on the heat and hills of Ironman 70.3 Hawaii and the rugged terrain of Ironman 70.3 St. George. Coach Patrick shares game-changing strategies to conquer these formidable courses, emphasizing meticulous planning around hydration, nutrition, and bike course navigation. Discover why preparation and respect for the course are paramount, and how the stunning locales provide an unforgettable b

Ever wondered why some athletes seem to excel under pressure while others falter despite similar physical preparation? Coach Patrick from Endurance Nation uncovers the often-overlooked element of race training that separates the good from the great: mental preparation. While many athletes invest heavily in physical training, it's the mental game that can truly elevate race day performance. This episode reveals strategies for simulating race-day conditions to hone your mental endurance, tackling challenges like mental fatigue and stress. By sharing insights on pacing, fueling, and equipment choices, Coach Patrick emphasizes the role of self-knowledge and personal experiences in crafting effective mental strategies. The goal? To build smarter, more resilient athletes ready to conquer any race. Visualization is not just a buzzword—it's a powerful tool for race preparation. Join us as we explore two key visualization techniques that prepare you for both ideal race scenarios and unexpected challenges. Imagine a pe

Experience the thrill of European cycling as we recount our 2025 Spring Classics camp journey, where two-wheeled adventures met the charm of Belgian squares and French angles. Find out how Josh's playful antics and Ralph's van mishap added laughter to an already memorable trip that began and ended at Heathrow. Learn the secrets behind tackling iconic sportives like Flanders and Roubaix, savoring Belgian beer, and the camaraderie that binds cyclists as they conquer famous climbs and navigate the cobblestone chaos. Will you uncover the strategies that keep cyclists in high spirits despite relentless winds and challenging gravel paths? Get a front-row seat to the thrilling races in Ehrenberg, feeling the pulse of the velodrome as a French Olympic champion makes a triumphant return. Share the tension of Mads Pedersen's flat tire and Vanderpool's dramatic lead, with each turn of the wheel echoing the raw energy of European cycling. From the picturesque roads to the vibrant cycling community, this episode captures

Uncover the hidden peril of early season fatigue and learn the strategies to tackle it head-on with Coach Patrick from Endurance Nation. This episode offers an eye-opening exploration into the common oversight athletes face, which can quietly destroy their training momentum and compromise late-season performance. Whether you're an early bird hitting the training ground or a late starter just finding your rhythm, the sneaky threat of fatigue is real. Coach Patrick breaks down why this invisible force should be on your radar and provides crucial insights into recognizing and combating it before it derails your goals. Join the journey to safeguarding your athletic ambitions as Coach Patrick exposes the subtle signs of early burnout and guides you toward a balanced training regimen. By mastering the art of strategic rest, smart training, and optimal nutrition, you'll keep fatigue at bay and ensure peak performance when it counts. From understanding the metabolic demands of training out of season to navigating the

What if you could transform your training routine by simply training smarter, not harder? Coach Patrick from Endurance Nation, with over two decades of experience, guides us through the start of the training season with a strategic approach that promises to elevate your fitness journey. As the weather warms up, many athletes are eager to hit the ground running, but Coach Patrick advises against jumping into intense workouts too quickly. Instead, he emphasizes the importance of pacing yourself to avoid burnout and injury. The key is to focus on your "speed to excellence" and to equip yourself with the right knowledge for a successful training season. In our latest episode, Coach Patrick also sheds light on the often-overlooked aspects of training, especially nutrition and strategic planning. For those returning to their routines after a break, understanding and adapting your nutritional needs is crucial. With a well-laid 16-week plan, he details how to ease back into training effectively, assessing both your f