PODCAST

Bois in Motion

Endurance sports tips, stories, and laughs. Start your journey today! 🏃‍♂️🚴‍♂️

sports running

All Episodes

00:39:38

046 | Training Plans 101

Bois in Motion ·

2025/05/01

Struggling to stick to a training plan or not sure where to start? This video breaks down everything you need to know about building a race-ready plan that works with your life, not against it. From choosing the right plan to balancing intensity with recovery, we cover the must-know tips for runners, cyclists, and triathletes. Get insights on using AI tools, managing motivation, and when to freestyle your workouts. Whether you're aiming to crush a PR or just finish strong, this one's got the

00:51:32

045 | BIM Easter 5K Wrapped

Bois in Motion ·

2025/04/27

Relive the excitement of the BIM Easter 5K as we dive into standout performances, behind-the-scenes race day moments, and community highlights! Special guest Chloe from Coffee Cruisers joins to share her experience organizing the event and what’s ahead for summer training and racing. Whether you ran, volunteered, or just love hearing endurance stories, this episode is packed with inspiring moments, athlete shoutouts, and future race goals you won't want to miss!Stay Connected:Follow us on social

00:38:03

044 | How To Run A Faster 5K

Bois in Motion ·

2025/04/15

Racing a 5K is tougher than it looks—fast, intense, and all about strategy. This guide breaks down how to pace your race, prep like a pro, and mentally lock in for peak performance. Learn how to predict your perfect 5K pace, master warmups and nutrition, and avoid common race-day mistakes. Plus, find out how a unique ‘sandbagger award’ is shaking things up!Stay Connected:Follow us on social media to stay updated and be part of our growing

00:44:59

043 | Post Race Interviews: Experience at Around The Bay

Bois in Motion ·

2025/04/08

Ever wonder what goes through a runner’s mind after crossing the finish line? This video features two inspiring post-race stories—from a seasoned racer who’s chasing PRs to a first-timer discovering the joy (and pain) of the 5K grind. Gain insights on race-day prep, in-the-moment strategies, mental hurdles, recovery, and what keeps runners coming back for more. Whether you're training for your next event or just getting into endurance sports, these real stories will leave you fired up to lace up and

00:47:49

042 | The Rundown: Around the Bay 2025

Bois in Motion ·

2025/04/02

The Around the Bay 2025 race brought unforgettable moments, tough challenges, and some epic performances. From unpredictable weather conditions to standout finishes, we break down our personal race experiences, key takeaways, and lessons learned. Who crushed it? Who suffered? And what can you take away for your next big race? Plus, we dive into some wild sandbagger stories, friendly competition, and post-race celebrations. Stay tuned for exciting updates on upcoming races!Stay Connected:Follow us on

00:31:44

041 | The 72-Hour Race Day Checklist

Bois in Motion ·

2025/03/25

Your race is just days away—now what? This guide breaks down exactly what to do in the final 72 hours before race day so you arrive at the start line feeling fresh, fueled, and ready to perform. From smart carb loading and hydration to last-minute gear checks and avoiding rookie mistakes, we cover everything you need to know to set yourself up for success. Don't leave race day to chance—get your strategy dialed in now!Stay Connected:Follow us on social media to stay updated and be part of our

00:45:40

040 | Final Around The Bay Training Check-In

Bois in Motion ·

2025/03/18

With race day just around the corner, we check in with Kennedy and Ian to see how their training is going for Around the Bay! From first-time 5K nerves to tackling the legendary 30K course, we dive into final taper strategies, race-day logistics, and last-minute prep. Whether you're racing or spectating, this is your ultimate pre-race guide to get you hyped and ready to roll!Stay Connected:Follow us on social media to stay updated and be part of our growing

00:40:32

039 | Perfect Your Tapering Strategy for Race Day

Bois in Motion ·

2025/03/11

Tapering is not just taking time off—it's a science and an art! We break down the ultimate tapering strategy to help you peak on race day. Whether you're prepping for a 5K, marathon, triathlon, or cycling event, we've got the insights to make sure you show up fresh, fast, and ready to crush it.Stay Connected:Follow us on social media to stay updated and be part of our growing

00:39:09

038 | Surviving the Winter Running Struggle

Bois in Motion ·

2025/03/04

Winter training—love it or hate it, it’s where the real gains happen. In this episode, we dive into the struggles, strategies, and straight-up ridiculous moments of winter training. Andrew breaks down a brutal lactate threshold workout in the slush, Bryan shares his winter training survival tips, and Tyler debates if hibernation might actually be the best training method.Stay Connected:Follow us on social media to stay updated and be part of our growing community:

00:44:16

037 | The Truth About Massage, Physio & Chiro

Bois in Motion ·

2025/02/25

Break down of massage therapy, physiotherapy, and chiropractic care to help endurance athletes recover faster, stay injury-free, and train harder. Learn when to see each specialist, how they help performance, and common recovery mistakes athletes make. We also dive into preventative care, mobility work, and real experiences with treatment. Plus, we share updates on the 2025 BIM Ride and the upcoming BIM Easter 5K! 🏃‍♂️🚴‍♂️Stay Connected:Follow us on social media to stay updated and be part of our

00:44:55

036 | Threshold Training Explained: Boost Your...

Bois in Motion ·

2025/02/18

Want to boost your endurance and race performance? This episode is a must! Break down the power of threshold training and how it can take your endurance performance to the next level. Learn the science behind lactate threshold, the difference between aerobic and anaerobic threshold, and how to structure effective threshold workouts for running, cycling, and triathlons. We also dive into tracking progress, individualized training plans, and the Norwegian method—plus, we wrap up with exciting news

00:33:06

035 | Beginning Your Running Journey With Ian Pasiak

Bois in Motion ·

2025/02/11

We sit down with Ian, who is training for his first-ever 5K at Around the Bay! 🎉 Dive into Ian’s motivation, the challenges of training as a beginner, and the key lessons he’s learned along the way. From balancing routine to pacing strategies and realistic goal setting, this episode is packed with insights for both new and experienced runners. Plus, Ian has some friendly competition with his dad, making this story even more exciting! 🏁🔥Stay Connected:Follow us on social media to stay updated and

00:43:50

034 | Training for Around The Bay with Kennedy Brunton

Bois in Motion ·

2025/02/04

We sit down with Kennedy, a dedicated runner training for the legendary Around the Bay race. 🚀 Join us as we dive into Kennedy’s running journey, her training plan, and the fueling and hydration strategies she uses to perform at her best. From race day routines to tapering tips and even a fun blind ranking of running essentials, this episode is packed with actionable insights and inspiration for runners of all levels!Stay Connected: Follow us on social media to stay updated and be part of our

00:43:02

033 | Dealing with Training Setbacks

Bois in Motion ·

2025/01/29

Dive into handling setbacks in endurance training—injuries, illness, and unexpected life events. Get practical strategies for bouncing back, staying consistent, and keeping your mindset strong. Plus, a blind ranking of the best post-workout drinks and a fiery winter training debate!Stay Connected: Follow us on social media to stay updated and be part of our growing

00:42:05

032 | Around the Bay Race 2025 Race Preview!

Bois in Motion ·

2025/01/21

Conquer the Around the Bay Race 2025! Join hosts Brian, Andrew, and Tyler as they break down the legendary Around the Bay Race in Hamilton! From the rolling hills to race-day logistics, cheering spots, and post-race celebrations, we’ve got you covered. Get course insights, pro tips, fun facts, and personal updates to help make your race day more enjoyable.00:05 Fun Facts about Around the Bay 01:43 Race Details 02:09 Fun Facts 09:57 Course Overview 18:39 Logistics 23:46 Post-Race Tips 29:08 Final

00:40:03

031 | Setting Big Goals for 2025

Bois in Motion ·

2025/01/14

Recap of our 2024 milestones—like launching the first public BIM 5K—and set bold goals for 2025: helping 100,000 people hit endurance milestones, hosting bigger events, and launching a destination training camp. Tune in for personal goals, event plans, and strategies to inspire the BIM community. Let’s make 2025 unforgettable!Stay Connected: Follow us on social media to stay updated and be part of our growing community: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

00:46:20

030 | Why Strength Training Matters

Bois in Motion ·

2025/01/07

Exploring an often overlooked yet critical topic: the importance of strength training for endurance athletes. Whether you're a runner, cyclist, or swimmer, strength training can boost your performance, reduce injury risk, and improve long-term longevity in your sport. The Bois share personal experiences, specific exercises tailored to endurance athletes, and practical strategies for integrating strength training into a busy schedule.Stay Connected: Follow us on social media to stay updated and be

00:41:41

029 | 2024 Endurance Sports Awards

Bois in Motion ·

2024/12/31

🎉 2024 Endurance Sports Awards 🎉 In this special New Year's episode, closing the chapter on 2024 by celebrating the most epic, inspiring, and downright hilarious moments from the past year. It’s the first-ever Bois in Motion award show, where we honour our incredible community and their amazing achievements. 🔥 Want to be part of next year’s awards? Join the Bois in Motion Strava Club and stay connected with our growing community of runners, cyclists, and triathletes. Find the link below or search

00:46:48

028 | Community Q&A #1

Bois in Motion ·

2024/12/24

You asked, and we’re answering! In this special episode of the Bois in Motion podcast, we tackle YOUR endurance sports questions. From training tips to race-day hacks, nutrition strategies, and more, we’re diving into everything our community is curious about. Whether you're a runner, cyclist, triathlete, or just getting started in endurance sports, there's something here for you! Plus, don’t miss out—next week is the 2024 Bois in Motion Award Show 🎉, where we celebrate the best endurance moments,

00:44:47

027 | Vacation and Travel Tips for Athletes

Bois in Motion ·

2024/12/17

We share essential travel tips for athletes. Whether you're on vacation or a work trip, learn how to balance fitness and fun with strategies for beating jet lag, airport nutrition, packing hacks, and travel-friendly workouts. Discover how to explore cities on foot, turn workouts into bonding moments, and plan your dream sport vacation. Tune in for practical advice, gear recommendations, and tips to stay consistent while on the move! Stay Connected: Follow us on social media to stay updated and be

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