PODCAST

The Working Triathlete Podcast

Derek Stone & Conrad Goeringer

All things Triathlon, Endurance and Leadership

health & fitness fitness

All Episodes

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

00:40:17

Against All Odds: Chris Miller's Journey of Resilience

The Working Triathlete Podcast ·

2024/08/26

In this episode, we explore the remarkable journey of Chris Miller, an endurance athlete who faced some serious setbacks. After having a tumor removed from his leg, Chris was dealt another tough hand—a blood clot that put his athletic future, and even his life, at risk. Despite being told he might never run again, Chris wasn’t ready to quit. Tune in as he shares his story of grit, determination, and the relentless drive that took him from a hospital bed to the finish line at Ironman Lake Placid

01:18:17

Chat with Chris Bagg: Hunt Antelope, Avoid Mice, and...

The Working Triathlete Podcast ·

2024/08/01

Listen to our discussion with Campfire Endurance Head Coach Chris Bagg as we explore how you can get more from your endurance training and racing endeavors.-Avoid common pitfalls that prevent athletes from reaching their genetic potential. -Emphasize aspects of training that are actually worthy of emphasis. -The problem of dissociation. -Value and pitfalls of tech. -How to enjoy the sport and foster consistency. -How to filter which products to invest in. -Getting comfortable with chaos.

00:49:45

First-Time Phenomenon: Jack Harrell Wins Ironman 70.3...

The Working Triathlete Podcast ·

2024/07/24

Join Coach Derek and Coach Conrad as they sit down with Working Triathlete and Michigan State student, Jack Harrell, to discuss his impressive victory at Ironman 70.3 Ohio. In this episode, Jack talks about his journey as a high school swimmer to winning his first 70.3 race while balancing college life. Learn about his training, strategic planning, and the determination that led to his success. We cover Jack’s background, his progress in the sport, and how he executed his race plan. Whether

00:35:25

A Recap of the Track and Field Olympic Trials and...

The Working Triathlete Podcast ·

2024/07/23

In this episode of the Working Triathlete Podcast, Conrad and Derek jump into the world of Track and Field Olympic Trials. We break down the selection standards and discuss an athlete who had an unfortunate race and missed their chance. We also highlight the upcoming team races and training camps that anyone can join as well! Additionally, we explore the recent chatter surrounding Challenge Roth's decision to remove World Athletic standards for shoe rules. Does this matter? What will

00:39:06

The Eight Mistakes We See Athletes Make on Race Day

The Working Triathlete Podcast ·

2024/06/05

Join coaches Conrad and Derek as they dive into the eight common mistakes athletes make on race day. Drawing from their extensive coaching experience, they discuss pitfalls such as not waking up early enough, neglecting carbohydrate loading, failing to practice race pace in training, not adapting to the nutrition plan, ignoring weather conditions, peeing during a race, not listening to your body, and forgetting to have fun. Tune in to learn how to avoid these mistakes and enhance your race day

00:45:56

Triathlon Triumph: A Chat with Working Triathlete...

The Working Triathlete Podcast ·

2024/05/09

Join Coach Derek Owens and Coach Conrad Goeringer in an inspiring conversation with Working Triathlete, James Bilbrey, as they discuss his recent triumph at Ironman 70.3 St. George. In this episode, discover James' remarkable journey into the world of triathlon, including his family's integral role in his athletic pursuits. Gain insights into James' dedication and resilience as he shares the challenges of training while deployed in Korea and navigating unique obstacles along the way

00:42:59

From Doubt to Victory: Overcoming Adversity in the...

The Working Triathlete Podcast ·

2024/04/30

Join Derek and Conrad in the latest episode where they dive into the thrilling world of endurance sports. In this episode, they kick things off by recapping the intense action of the first Ironman Race of the season in the Ironman Pro Series, Ironman Texas. From unexpected triumphs to what lies ahead as athletes punch their tickets to the Ironman World Champs. But the heart of this episode lies in Derek's own journey of perseverance and triumph. Despite facing adversity both in his marathon

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