PODCAST

The Working Triathlete Podcast

Derek Stone & Conrad Goeringer

All things Triathlon, Endurance and Leadership

health & fitness fitness

All Episodes

00:55:28

What Transfers from Short Course to Long Course Racing

The Working Triathlete Podcast ·

2026/04/12

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.

00:53:23

What Pros Do Differently (And What Actually Matters...

The Working Triathlete Podcast ·

2026/03/27

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.

00:47:25

The 6 Most Important Movement Priorities for the...

The Working Triathlete Podcast ·

2026/02/27

The 6 Most Important Movement Priorities for the Ironman RunIn 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

00:36:34

The Most Important Ironman Workouts Nobody Brags About

The Working Triathlete Podcast ·

2026/02/18

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

00:44:22

Ironman Swim Training for Working Triathletes: The 5...

The Working Triathlete Podcast ·

2026/02/02

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,

00:49:43

If Glycogen Isn’t the Limiter, Why Do Pros Eat So...

The Working Triathlete Podcast ·

2026/01/27

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

00:56:17

Why Rigid Ironman Plans Fail — and What Actually Works

The Working Triathlete Podcast ·

2026/01/16

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

00:52:04

Durability and Efficiency: The Hidden Fitness That...

The Working Triathlete Podcast ·

2025/10/31

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

00:57:55

The Next Decade of Triathlon: Tech, Training, and...

The Working Triathlete Podcast ·

2025/09/15

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.

00:44:53

The Discipline Spectrum: How Smart Athletes Stay...

The Working Triathlete Podcast ·

2025/06/24

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.

00:44:02

Fueling Adaptation — Why Triathletes Must Eat Enough...

The Working Triathlete Podcast ·

2025/06/10

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

01:19:08

The Science of Staying Hydrated: Fueling Performance...

The Working Triathlete Podcast ·

2025/04/14

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

00:38:08

Heart Rate & HRV: The Athlete’s Guide to Training &...

The Working Triathlete Podcast ·

2025/03/21

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

00:38:31

Swim Smarter: Fixing Common Mistakes & Maximizing...

The Working Triathlete Podcast ·

2025/02/04

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

00:36:48

Coffee Stops, Base Building, and Florida Coaches Retreat

The Working Triathlete Podcast ·

2025/01/15

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

00:52:28

Pushing Limits: Inside Conrad Goeringer’s Winning...

The Working Triathlete Podcast ·

2024/12/10

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

00:10:20

Weekly Nugget:Planning with Purpose: Building a...

The Working Triathlete Podcast ·

2024/12/07

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

00:08:18

Fueling Your Training with Gratitude: A Thanksgiving...

The Working Triathlete Podcast ·

2024/11/28

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

00:45:24

Fueling the Fire: Motivation, Goal Setting, and the...

The Working Triathlete Podcast ·

2024/11/26

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

00:57:31

Active Recovery, Stretching Myths, and Ironman...

The Working Triathlete Podcast ·

2024/11/15

In this episode of the Working Triathlete Podcast, we dive into the one essential topic of recovery. Explore the science-backed benefits of active recovery and how to incorporate it into your training routine, plus uncover the truth about stretching—does it help or hinder performance? We also chat about Ironman Florida, a family-friendly event that’s not only an athlete favorite but also a spectacular race for spectators. Whether you’re gearing up for your next big event or looking to optimize your

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