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PODCAST

Simply Triathlon with Dina & Chris

Dina Grimaldi & Chris Kopcha

Welcome to the Simply Triathlon Podcast and thanks so much for listening!We"re Dina & Chris, a couple of age group triathletes, coaches, and fitness enthusiasts. Our goal is to share our knowledge and experience in triathlon, nutrition, epic races, lessons learned, fun stuff, hard stuff, bizarre stuff, and more!Dina Grimaldi is a triathlon coach, nutrition coach, and personal trainer who followed her dad"s footsteps in picking up triathlon. She quickly found out that it"s not all that cool to be

health & fitness fitness

All Episodes

53:49

Our Favorite Pro Women Athletes to Follow, a Perfect...

Simply Triathlon with Dina & Chris ·

2025/02/26

Today, we answer a couple of listener questions: Who are your favorite pro women triathletes/athletes to follow? What does a perfect weekend of training look like? We also chat about some new rules in the triathlon world, and the most recent doping accusation by a pro triathlete. Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow! Podcast Email: simplytriathlonpo...

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54:47

How to Avoid Overtraining and Getting Stuck in a Rut,...

Simply Triathlon with Dina & Chris ·

2025/02/18

In this episode, we address a question about how to avoid overtraining and getting stuck in a rut. We discuss how to recognize possible overtraining, how to address it, and steps to take to prevent it from happening in the future. We also chat about being in it for the long game; triathlon is a lifelong hobby for many people, but it can be easy to get caught up in the short term instead of looking at the big picture. We also touch on not taking triathlon so seriously! Sometimes, it can be ben...

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47:31

How to Increase Your FTP, Whole Grains vs. Refined...

Simply Triathlon with Dina & Chris ·

2025/02/11

**Chris decided to record this episode inside of an echo chamber. We apologize.** In this episode, we discuss all things FTP. What is FTP - Functional Threshold Power - on the bike? How can it be useful for us? How do we increase it? We also bust a nutrition myth regarding whole grains versus white/refined grains. We talk about how the latter is NOT something to be avoided, why this is, and when it might actually be preferable as an athlete. Finally, Dina tells a story about bringing donuts t...

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49:24

The Problem With Waiting Until Life Gets Less Busy to...

Simply Triathlon with Dina & Chris ·

2025/01/28

As coaches, we hear this all the time: "When things calm down a bit, I'll be able to train more." "When life is less crazy, I can focus more on nutrition." The problem with this strategy is that life usually never stops being crazy. We discuss and give some tips about how to fit training INTO a busy lifestyle, rather than waiting for it to calm down. We talk about small and manageable actions, letting go of the idea of perfection, and tips to stay organized and plan more efficient...

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32:07

How to Engage Your Core (And What Does That Even Mean?)

Simply Triathlon with Dina & Chris ·

2025/01/21

In this episode, we talk about the part of the body commonly known as the core.What is the core? What does it mean when coaches or trainers tell you to "engage your core"? What are some tips to do so? How can we use this specifically to improve our swimming technique?Give it a listen and let us know what you think!Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follo...

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44:08

Is Your Weekly Training Schedule Set In Stone? Is...

Simply Triathlon with Dina & Chris ·

2025/01/14

In this episode, we talk about whether or not training plans are set in stone. If the weather is awful, can we flip days around, or do we need to keep certain sessions on certain days? How can athletes best modify if a coach isn't immediately available for last-minute changes?We also talk again about the benefits of fueling more before and during workouts, and we talk about a common desire for athletes to avoid sugar and how this can be harmful.Chris also follows up on her swim progress, this...

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47:46

New Year Challenges & Accomplishments, and How to...

Simply Triathlon with Dina & Chris ·

2025/01/07

Welcome to 2025 and thank you to everyone who has been with us for the past year and a half!We start this episode by giving a quick recap on goal setting. We then talk about Dina's New Year swim challenge and Chris's recent accomplishments in the pool, highlighting the benefits of being very mindful and purposeful about making changes.We also chat about eating before workouts, its importance, and some examples for what to do before evening workouts or workouts right around dinner time.Chris a...

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40:14

How To Eat More Protein

Simply Triathlon with Dina & Chris ·

2024/12/10

In this episode, we chat a bit about protein. An earlier episode goes into more detail about specific foods and how much we need as athletes (link: https://open.spotify.com/episode/1Kkkde6vkUMYbgTbNx8W4b?si=ed464b0866414aba), but we touch on a few tips for increasing our protein intake, especially for plant-based athletes.Link to Dina's comprehensive article about protein, how much we need, what it does, and what foods (some surprising) contain it: https://dinathlon.com/how-d...

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41:47

Handling Uncertainty in Triathlon

Simply Triathlon with Dina & Chris ·

2024/12/03

In this episode, we talk about uncertainty in triathlon.Even if we control everything we can control, stuff happens. Nothing is guaranteed, whether it's weather on race day, things that come up in your personal life, or losing a bottle of electrolyte drink on the bike during the race.How do we navigate knowing that nothing is certain, and sign up for races and pursue training anyway? What are some tips to handle adversity?Link to the podcast episode Dina talks about regarding calmly welcoming...

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38:39

Race Recap: Philadelphia Marathon!

Simply Triathlon with Dina & Chris ·

2024/11/26

In this episode, Chris recaps her experience at the Philadelphia Marathon! She talks about how she felt, her results, and her rapid recovery and preparation for the Manchester Road Race only a few days later.Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!Podcast Email: simplytriathlonpodcast@gmail.comPodcast Instagram: @simplytriathlonpodcastDina's Insta...

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50:56

Navigating Nutrition During the Off-Season and the...

Simply Triathlon with Dina & Chris ·

2024/11/19

In this episode, we talk about nutrition in the off-season. Should you modify your nutrition plan while you're not training as much? Should you purposely eat less? Should you eat different types of food?We also talk about how to navigate the holidays with big parties and lots of food, including handling the comments others make about what's on our plate, and the myth of "holiday weight gain."If you're interested in Dina's holiday food navigation guide, download it for free here! https://dinat...

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53:03

Specific Tips to Help You Get Faster in the Off-Season

Simply Triathlon with Dina & Chris ·

2024/11/12

In this episode, we continue discussing the off-season and ways to approach training that will be beneficial for your goals next season.We talk about drills in the pool, V02 max workouts on the bike trainer, running strides, heavy strength training, and more!Give it a listen and let us know if you try any of our tips or styles of workouts!Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and fee...

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41:12

Off-Season: To Continue or Not to Continue Training...

Simply Triathlon with Dina & Chris ·

2024/11/05

In this episode, we discuss the off-season and what training might look like during this time.Should you stop altogether? Should you take a break from working with your coach? When should you start thinking about next year's races? When should you START working with a coach for next year if you don't already do so?Give it a listen and let us know how your off-season is going so far!Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcas...

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51:10

Bike Safety 101: Steps to Take to Maximize Safety...

Simply Triathlon with Dina & Chris ·

2024/10/15

In this episode, we talk about bike safety. Dina shares a very sad story about her swim teammate who was tragically killed by a motorist while out riding his bike recently, so we discuss steps to take to ensure safety, both as a cyclist and as a driver.Chris also recaps her race at Ironman Chattanooga a few weeks ago and tells some fun stories!Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, an...

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44:29

Short Course Racing, Age Group, Multisport, Draft...

Simply Triathlon with Dina & Chris ·

2024/09/17

In this episode, we discuss the various formats triathlon races can take and explain the differences, such as:-USAT Age Group National Championships vs Multisport National Championships-Short course vs long course racing-Draft-legal races: what does that mean?We also discuss the new Boston Marathon qualifying times, and we answer a question about easy carb sources to carry along during workouts.Dina also shares an important point regarding making choices to eat certain foods, and that the int...

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53:25

Unnecessary Food Comments, Hill Climbing on the Bike,...

Simply Triathlon with Dina & Chris ·

2024/09/10

In this episode, Dina goes on a rant about a recent unnecessary comment she got about the food she was eating. We talk about how damaging these comments can be, both as athletes and humans, and how to navigate them.We also share some tips for hill climbing on the bike and how to tackle long, steady climbs both mentally and technique-wise, and Chris chats about her successful 18-mile training run.Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover...

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53:18

Setting up Your Race Schedule: Can You Do ALL of the...

Simply Triathlon with Dina & Chris ·

2024/08/28

In this episode, we discuss setting up your race schedule:Can you fit in races of multiple types and distances (i.e. an Ironman and a marathon, or a 70.3 and an ultra distance race)? Can we do ALL the things? Is it too early to be thinking about 2025?We also chat about:-Chris's long weekend training in preparation for her upcoming Ironman-An update on Dina's recoveryQuestions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Ple...

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50:33

When You Arrive at Your Race and They’re Already in...

Simply Triathlon with Dina & Chris ·

2024/08/21

In this episode, we talk about resilience and adaptation when things go horribly wrong...like when Dina's brother Teo arrived at a triathlon and everyone was already swimming :)We also discuss whether or not we need to train as hard or as much despite certain conditions, such as downriver swims and flat bike courses, and Dina shares some recent nutrition wins and some surprising information about refined grains.Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd ...

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50:21

Paris 2024 Olympic Games!

Simply Triathlon with Dina & Chris ·

2024/08/14

In this episode, we talk about all things Olympics!We chat about what we watched, notable performances, various moments of drama, lesser-watched events, and more!We also touch upon:-A quick update on Dina's foot injury-Horrible news in the CrossFit world-Chris's first experience officiating a triathlon-"How Things Fit" - helmet editionWe apologize for the excessive background noise, as Chris's husband was hard at work mowing the lawn. Questions for us related to triathlon, fitness, nutri...

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18:47

Dina’s Bone Stress Injury, Low Energy Availability,...

Simply Triathlon with Dina & Chris ·

2024/07/31

In this episode, we discuss the results of Dina's recent MRI, which showed a stress reaction in a bone in her foot.She discusses the likely cause of this injury, low energy availability - i.e. not eating enough to support her high training load.We talk a bit about how she's feeling and the steps she's taking to heal, including taking time off running, meeting with a Registered Dietician, and working with her therapist to challenge the disordered thoughts and behaviors that led her to restrict...

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