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PODCAST

The Endurance Athlete Journey

Coach Justin White & Sports Dietitian Katie Kissane

The Endurance Athlete Journey Podcast helps runners, triathletes, and endurance athletes train smarter, fuel better, and build long-term durability in sport.Hosted by Coach Justin and sports dietitian Katie, the show explores the training, nutrition, recovery, and mindset challenges endurance athletes actually face—without the confusion and generic internet fitness advice that often leads to burnout, inconsistency, and frustration.From first triathlons and swim anxiety to fueling mistakes, recovery,

sports running

All Episodes

69:00

Training Zones Explained: How to Use Zones 1–5 for...

The Endurance Athlete Journey ·

2026/10/06

Send us Fan Mail Zone 2 gets most of the attention in endurance training—but it is only one part of the picture. In this episode, Coach Justin and Coach Katie break down training Zones 1–5, what each zone is actually doing, and why the right intensity depends on the athlete, the event, and the purpose of the workout. They also challenge some common assumptions around the “fat-burning zone,” Zone 3, heart-rate targets, and the idea that one training model works for everyone. What You’ll...

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69:53

Was My First Win Repeatable? Racing Again 14 Days Later

The Endurance Athlete Journey ·

2026/10/01

Send us Fan Mail Two weeks after earning my first-ever win, I lined up again with a bigger question: was that performance repeatable—or was Patriot just one great day? Giant Acorn answered that question with rough water, wind, hills, accumulated fatigue, and another two-day race weekend. In this episode, I break down what the double podium really showed me about competing, recovery, race execution, and the difference between the workload you can handle and the workload that actually produces ...

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80:53

Zone 2 Training: When Easy Training Isn't Enough

The Endurance Athlete Journey ·

2026/09/25

Send us Fan Mail Zone 2 training is everywhere—but what does Zone 2 actually mean, and should endurance athletes really build their training around it? In this episode, Coach Justin and Coach Katie break down why Zone 2 is harder to define than most athletes realize, why heart-rate numbers can create unnecessary confusion, and why the right intensity depends on your fitness, goals, available training time, and where you are in the season. Zone 2 matters—but it is a tool, not a complete traini...

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61:01

Highway to HYROX Episode 2: How to Fuel for Hyrox-...

The Endurance Athlete Journey ·

2026/09/22

Send us Fan Mail In Episode 2 of Highway to HYROX, I share an update on my training and take a deeper look at how to fuel for the unique demands of HYROX. If you want to jump right into the Nutrition content and skip my training recap and you go to about 31:30 on the podcast episode. Balancing running, strength training, race-specific workouts, and adequate recovery has required some experimentation. I discuss what my current training week looks like, why I’m prioritizing threshold runn...

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79:40

The Injury That Keeps Coming Back: What Body...

The Endurance Athlete Journey ·

2026/09/17

Send us Fan Mail You can get stronger, follow the plan, hit your numbers—and still have the same side of your body keep breaking down. In this episode, Coach Justin and Coach Katie are joined by physical therapist Craig Depperschmidt to explore why endurance athletes are naturally asymmetrical, how repetitive training can magnify those patterns, and why recurring injuries may involve more than weakness or poor form. The conversation goes beyond muscles into movement, breathing, the brain, bo...

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77:28

Racing Twice in 24 Hours: What My Training Actually...

The Endurance Athlete Journey ·

2026/09/16

Send us Fan Mail Training hard is one thing. Knowing whether that training actually prepared you to race is another. Coach Justin uses the Kinetic Multisport Patriot Race Weekend as a real-world test: an Olympic Aquabike on Saturday followed by a sprint triathlon less than 24 hours later. One race produced his first-ever win. The next exposed exactly where his training still falls short. This episode breaks down what the weekend revealed about bike fitness, run durability, race-specific train...

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77:04

Why Endurance Athletes Get Stress Fractures: Training...

The Endurance Athlete Journey ·

2026/09/11

Send us Fan Mail A stress fracture does not automatically mean you trained too much—or trained badly. For endurance athletes, bone stress injuries often develop when training load begins to outpace the body’s ability to recover, rebuild and adapt. In this episode, Coach Justin and Coach Katie break down the bigger picture behind stress fractures, including training progression, underfueling, low energy availability, aging, hormones, nutrient intake and strength training. If you are increasing...

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35:51

Highway to HYROX Episode 1: Starting a New Training...

The Endurance Athlete Journey ·

2026/09/08

Send us Fan Mail Highway to HYROX: Starting a New Training Journey What happens when a longtime runner and endurance athlete decides to step outside her comfort zone and train for something completely new? In this episode of The Endurance Athlete Journey, Katie kicks off a new series: Highway to HYROX. She’s training for her first HYROX race in Denver and taking listeners along for the entire experience—from figuring out what HYROX actually involves to learning how to balance running, strengt...

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80:29

Don't Feel Ready for Your Race? Stop Trying to Prove It

The Endurance Athlete Journey ·

2026/09/03

Send us Fan Mail If one hard workout makes you wonder whether you’re actually ready for race day, you’re not alone. The mistake is assuming training should prove what you’ll be capable of when the race finally arrives. In this episode, Coach Justin and Coach Katie break down why race-specific work can create doubt, how accumulated fatigue can distort your perception of fitness, and why chasing certainty can lead athletes to do too much. The goal isn’t to eliminate uncertainty—it’s to arrive p...

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77:28

Don’t Wait for the Last Race: Jim Logan on Stage 4...

The Endurance Athlete Journey ·

2026/08/27

Send us Fan Mail What if you knew this might be your last race? Jim Logan was diagnosed with stage 4 metastatic colorectal cancer and told he might have six months to two years to live. Instead of stepping away from endurance sport, he kept training. Now, after chemotherapy, radiation, major surgeries, an ostomy, and repeated Ironman setbacks, he is preparing to race the Ironman World Championship in Kona. But this episode is about more than cancer or Kona. Jim challenges endurance athletes t...

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87:37

Aging as an Endurance Athlete: Body Composition,...

The Endurance Athlete Journey ·

2026/08/20

Send us Fan Mail If you’re an endurance athlete getting older, the goal isn’t to preserve the training you used to do. The goal is to preserve your ability to perform. In Part 3 of our aging athlete series, we look at what happens when an experienced athlete still wants to get faster, stronger, and more competitive—but their body no longer responds to training exactly the way it once did. We cover body composition, strength, speed work, recovery, and why the best training plan may be the one ...

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94:27

Aging as an Endurance Athlete: Recovery, Injury Risk...

The Endurance Athlete Journey ·

2026/08/13

Send us Fan Mail Your body may not recover the way it used to—but the harder part may be accepting what that means for the athlete you still expect yourself to be. In Part 2 of our series on aging as an endurance athlete, we look at why recovery takes longer, injury risk becomes harder to manage, and sleep, strength, fueling, hydration, and nutrition matter more as you get older. We also get into the mental side of that transition: feeling like changing or missing a workout is failure, compar...

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77:39

Aging as an Endurance Athlete: Hormones, Recovery,...

The Endurance Athlete Journey ·

2026/08/06

Send us Fan Mail Your motivation is still there—but your body may not respond to training, stress, and recovery the way it once did. Is that simply part of aging, a warning sign that deserves attention, or something you can actively manage? In the first episode of this masters athlete series, Coach Justin and Coach Katie examine the hormonal, bone-health, sleep, fueling, and lifestyle changes endurance athletes may face as they get older. They also confront a difficult reality: preserving hea...

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92:13

The Endurance Rules That Don’t Work for Every Athlete

The Endurance Athlete Journey ·

2026/07/30

Send us Fan Mail The most confident advice is not always the right advice for you. Endurance athletes are surrounded by rigid rules about training, race goals, indoor workouts, and fueling. But what happens when the accepted formula does not fit your fitness, experience, body, or life? In this listener Q&A episode, Coach Justin and Coach Katie explain how to evaluate common endurance recommendations, apply them with context, and make decisions based on the athlete in front of you—not a on...

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90:28

What to Do After a Disappointing Race: Should You...

The Endurance Athlete Journey ·

2026/07/24

Send us Fan Mail You gave months of your life to a race—but the day you imagined never happened. Now you are left deciding what the result means, what went wrong, and whether another race will bring redemption or deepen the disappointment. In this episode, Coach Justin and Coach Katie share their own difficult race experiences and explain how to process a disappointing performance before making your next decision. Because the healthiest response is not always another registration—it is under...

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104:22

Should Endurance Athletes Use GLP-1s? The Risks of...

The Endurance Athlete Journey ·

2026/07/16

Send us Fan Mail What if reaching your race weight is the very thing that ruins your race? GLP-1 medications may help an athlete lose weight, but using them during race-specific training can also reduce fueling, impair recovery, accelerate muscle loss, and limit the fitness needed to perform. You could arrive at the starting line lighter—but less prepared. In this episode, Coach Justin and Coach Katie examine where GLP-1 medications may fit for endurance athletes, when the risks can outweigh ...

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69:19

How to Stay Fit When You’re Tired of Following a...

The Endurance Athlete Journey ·

2026/07/09

Send us Fan Mail You are tired of following a structured training plan, but you are also afraid that if you back off, you will lose fitness and have to start over. That is the tension a lot of endurance athletes face after a big race, during the off-season, around holidays, or between major goals. You may not need a highly specific training plan all year long, but that does not mean you need to remove structure completely. In this episode, Coach Justin and Coach Katie talk through when it mak...

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80:40

Heat Acclimation: Why You Feel Slower—and How to Race...

The Endurance Athlete Journey ·

2026/07/04

Send us Fan Mail Training consistently but suddenly feeling slower? Your normal pace is harder to hold, your heart rate is higher, and every workout seems to take more out of you. That does not necessarily mean you are losing fitness. Heat can mask the fitness you have built while adding stress your body must learn to manage. In this episode, Coach Justin and Coach Katie explain how heat acclimation works, how to prepare for hot and humid conditions, and how to build heat exposure into traini...

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65:22

Could Low Iron Be Slowing You Down? Nutrition Deep...

The Endurance Athlete Journey ·

2026/07/01

Send us Fan Mail Feeling more fatigued than usual? Struggling through workouts that used to feel easy? If your training isn't matching your effort, low iron could be the missing piece. In this solo episode, sports dietitian Katie takes a deep dive into one of the most common—and often overlooked—nutrition concerns in endurance sports: iron deficiency. Drawing from both the latest evidence and her own experience as a collegiate runner who battled severe iron deficiency anemia, Katie explains w...

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85:20

Why You’re Not Getting Faster on the Bike—and What...

The Endurance Athlete Journey ·

2026/06/27

Send us Fan Mail You’re putting in the bike miles, completing the workouts, and watching the numbers—but the fitness still is not showing up when it matters. The problem may not be effort. It may be that your training is developing the wrong qualities or measuring progress in ways that do not translate to race day. In this episode, Coach Justin explains how triathletes can build sustainable bike performance through purposeful progression, greater durability, better execution, and stronger re...

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124 results

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