The TriDot Triathlon Podcast

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 to share practical, proven tips for tackling your first (or next) middle distance event. Built around the mantra “nothing new on race day,” this episode dives into what you can dial in well ahead of time from choosing the right race and building a strong support system to studying the all-important athlete guide. In a distance where pacing and nutrition can make or break your day, preparation is everything. Learn how to practice your race-day strategy so there are no surprises when it matters most. Consistency is the real secret to success in a 70.3. Start your season with this episode, apply these insights to your training, and set yourself up to cross the finish line ready to celebrate everything you’ve accomplished.

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 into the reality behind a scenario some athletes dream about…and others dread. From unexpected changes in pre-race fueling to the mental shift required on race morning, they unpack how a cancelled swim can throw off your rhythm, emotions, and overall race strategy. They also break down the practical side: how pacing on the bike needs to adjust, what logistical challenges arise, and how to stay adaptable when race day doesn’t go as planned. With a mix of expert insight and personal stories Julie and Tony explore what really happens when the race you trained for suddenly changes and how to handle it like a pro.

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 (and hurt a little less), Coach Ben Sommerville joins us this week with eight practical tips to prepare for your next sprint triathlon. From having a solid race-morning plan (yes, including parking), to knowing the course, understanding the rules, and pacing your effort, this episode covers the details that can make or break your race. Whether you’re lining up for your first sprint or you’re a seasoned racer looking to sharpen your strategy, these tips will help you arrive confident, race strong, and most importantly, enjoy the finish line!

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 to share his journey to the global stage. From his early days as a collegiate runner training largely on his own to discovering TriDot and completely transforming his approach, Nolan explains how smarter training helped him chase big goals while staying healthy. He also opens up about navigating elite training and coaching while welcoming his first child, and how he balances it all. Nolan offers practical advice for ultra runners on adapting RunDot workouts for longer distances, and by the end of this episode, you’ll be cheering him on as he represents Team USA (and RunDot) on the world stage and beyond. To support Nolan's journey to India you can contribute here: https://www.gofundme.com/f/help-nolan-represent-team-usa-at-50k-worlds

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 Academy to dive into the key nutrition strategies female athletes need to know. Taryn breaks down how to ensure you get enough carbohydrates, protein, and fats to support performance, recovery, and long-term health. She shares her thoughts on supplements, explains how to recognize whether you’re truly meeting your nutrition needs, and highlights the warning signs of RED-S as well as other warning signs to look out for. You’ll also hear practical tips for recovery and realistic fueling strategies for busy athletes juggling training, work, and family life. While this episode focuses on female-specific nutrition, Taryn and Vanessa share valuable insights that all athletes can apply to train stronger, recover better, and perform at their best.

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 Running Podcast's Carrie Tollefson join Vanessa Ronksley to break down how to improve your sleep in practical, actionable ways. We cover what sleep really does for the body, how much you need, and how it directly impacts performance and recovery. Then we get into the details that matter most: optimizing your sleep environment, choosing the right equipment, and understanding how nutrition, supplements, and tracking devices can either support (or sabotage) your sleep. This episode won’t put you to sleep, but it will inspire you to start treating sleep like the performance tool it truly is and unlock gains you may be leaving on the table.

Matt Davies, a Precision Coaching swim coach who explains CSS testing and zone pacing. Brandy Ramirez, TriDot Pool School Director focused on technique and race prep. They unpack how swim zones are set and measured, tech and tech-free ways to hit target paces, pool vs open-water adjustments, and practical warmup, breathing, and gear tips to stay in the right zone.

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 effectively. Coaches Kurt Madden and Jason Verbracken explain how TriDot determines bike zones, which gadgets and metrics best help you monitor them, and how to consistently stay in the right zone during your workouts. They also share strategies for hitting your targets across different terrain and environments. Whether your next workout is guided by pace, power, or heart rate, this episode will equip you with practical tips to maximize your cycling training and execution.

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 effectively. Coaches Elizabeth James and Stephen Horan explain how TriDot determines run zones, which gadgets and metrics best help you monitor them, and how to consistently stay in the right zone during your workouts. They also share strategies for hitting your targets across different terrain and environments. Whether your next workout is guided by pace, power, or heart rate, this episode will equip you with practical tips to maximize your running training and execution.

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 help you train smarter, not just harder. We are tackling swim sessions: Broken 200s, Broken 1500s, Broken Ladders, Threshold 150s, Sprint 50s and more! Coach Ben explains the purpose behind each workout, what systems of the body they target, and how to execute them for maximum benefit. Whether you're aiming to finish the workout or are hunting for the elusive "narwhal," understanding the why behind your TriDot workout might be the edge you've been missing.