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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

38:33

The New Ironman World Champs Qualification Process Is...

Simply Triathlon with Dina & Chris ·

2025/10/21

In this episode, we chat about the latest update regarding the new Ironman world championship qualification process...and how it is very much NOT working in favor of women. We discuss the most recent Ironman's performance pool awards (spoiler alert - only ONE woman got a performance slot), surmise about how this could have happened, and hope that some changes happen very soon. We also recap the women's Ironman world champs in Kona, which was quite an exciting and dramatic race. Questions for ...

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42:28

What to Do if You’re Feeling Lost During the...

Simply Triathlon with Dina & Chris ·

2025/10/07

In this episode, we talk about how athletes, specifically those self-coached, can sometimes feel lost during the off-season without the training structure they're used to. How can we navigate this? How can we gently structure our training so that we don't end up not doing anything at all for several weeks or months, and maintain a solid foundation before next season? What do Dina and Chris like to do for their own enjoyment during the off-season that we might not have as many chances to do ot...

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53:49

Ironman 70.3 New York Recap - Rule Regulation Concerns?!

Simply Triathlon with Dina & Chris ·

2025/09/23

In this episode, Chris recaps her experience racing her final 70.3 of the season at Jones Beach! Chris had an excellent performance, but also has a lot to share about how Ironman handled some aspects of the race, namely rule regulation and safety. 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.com Podcast Instagram...

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39:49

Ironman 70.3 Jones Beach Race-Specific Advice, and...

Simply Triathlon with Dina & Chris ·

2025/09/16

In this episode, we chat about the upcoming Ironman 70.3 Jones Beach including some race- and course-specific tips for any athletes who might be racing (including Chris!) We also touch on the Ironman World Champs in Nice for the men that occurred this past weekend, and we answer a listener question and give some tips for how to strategize and improve hill climbing on the bike, specifically during races. Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us ...

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51:40

Myths for New or Aspiring Runners - Debunked!

Simply Triathlon with Dina & Chris ·

2025/09/02

In this episode, we bust some myths for new or aspiring runners that may be preventing folks from trying the sport. Myths include: -Needing to run a certain pace, or run without walking -Needing to have a goal to run a marathon -Needing a $200+ carbon-plated shoe -And more! What did we miss? Let us know, and please share with anyone you know who is thinking about trying out running! Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podca...

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46:35

Guest Lydia Walter Recaps Her Amazing Performance at...

Simply Triathlon with Dina & Chris ·

2025/08/26

Today, Lydia Walter (@lyd_adventures) joins us on the podcast! This past July, Lydia raced Ultraman Canada - a three-day event consisting of a 6.2-mile swim and a 90-mile bike on day 1, a 171.4-mile bike on day 2, and a 52.4-mile run on day 3 - and was the first female finisher and second overall finisher! Lydia talks about how she got into triathlon and Ultraman (an Ironman wasn't challenging enough?!), her preparation for the race, and how the race itself went including swim logistics, biki...

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51:05

Spectating the Leadville 100 Mile Trail Race at...

Simply Triathlon with Dina & Chris ·

2025/08/19

Dina spent the weekend in Leadville, Colorado, crewing for her friend Cristin who was running the Leadville 100 Trail Race! Dina recaps the race, Cristin's amazing efforts despite not making the time cutoff around mile 70, what it feels like to run/hike at 10,000+ feet, and more! 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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46:13

Controlling Our Controllables, Training for Over a...

Simply Triathlon with Dina & Chris ·

2025/08/12

USA Triathlon Sprint Nationals was cancelled the morning of the race - another casualty this year due to weather. We chat again about controlling our controllables, moving forward, and how the finish line of a race isn't necessarily a finish line in the big picture, but a stepping stone. We also talk again about process goals vs outcome goals. Dina gives a big injury update, with some positive news after a big medical test, and how she's progressing and moving forward. We tie this back ...

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52:29

Ironman Lake Placid 2025 Recap!

Simply Triathlon with Dina & Chris ·

2025/07/29

In this episode, we recap Chris's Ironman Lake Placid experience! (Spoiler alert - it was wet.) It was ALMOST a non-wetsuit swim, the weather was fantastic every day EXCEPT race day, but Chris had a solid race! Plus, there was even some drama with another athlete that involved law enforcement... We give a shoutout to a professional triathlete who raced two Ironmans in less than a week and placed very well in both, and we note that Ironman is teasing a new 70.3 somewhere in the US. Dina gives ...

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52:54

Tips for Running in the Heat, Big Ironman...

Simply Triathlon with Dina & Chris ·

2025/07/15

In this episode, we catch up a bit after Dina has been on vacation! -Cedar Lake and Lake T tris have been happening -Summer is in full swing, and we give some tips on how to run safely in the heat -Chris prepares for Ironman Lake Placid which is rapidly approaching -Ironman world championship age group qualification has completely changed 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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42:19

Could You Be *UNintentionally* Underfueling for Your...

Simply Triathlon with Dina & Chris ·

2025/06/18

In this episode, we chat about a few different things based on recent news we’ve heard in the athetic world. First, we talk about the new Boston Marathon rules regarding adjusted qualifying times for net downhill races - meaning, athletes may no longer be able to seek out downhill races to qualify for Boston, or at least not as easily! We then touch on the passing of the first female winner of the Boston Marathon. Finally, we chat about RED-S in triathletes, specifically Lionel Sanders as he ...

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43:34

Race Recap: Ironman "69.1" Western Massachusetts

Simply Triathlon with Dina & Chris ·

2025/06/11

In this episode, Chris gives a recap of her recent 70.3, which - guess what - had a cancelled swim. She also gives a quick recap of her training camp in Lake Placid with the Women On Wheels group. We also chat about the Escape from Alcatraz triathlon, during which an athlete was injured due to safety issues at the start of the race. 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...

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31:45

What Do We Do When Weather Messes up Our Race? Is It...

Simply Triathlon with Dina & Chris ·

2025/05/20

Weather happens! We talk about the very real possibility (and recent common occurrence) of races being altered due to weather, such as the swim being cancelled. What kinds of mental tools can we use to navigate this, even though it's obviously not how we want our race to go? We also chat about cutting workouts short. When is it reasonable to do so? Barring any emergency or time constraint, are there ever circumstances where it's okay to just say "this workout was good enough" and finish 10 mi...

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32:37

Transition Madness: Ridiculous Things We’ve Seen in...

Simply Triathlon with Dina & Chris ·

2025/05/13

In this episode, we chat about some of the funniest and ridiculous things we've seen in the transition portions of triathlons. We also touch on the upcoming attempt by Faith Kipyegon to break the 4-minute mile barrier, and what this is meant to signify for women in running. 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@...

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43:08

Ironman World Champs Has a New format...again...and...

Simply Triathlon with Dina & Chris ·

2025/05/06

In this episode, we discuss Ironman's recent announcement changing their world championship format yet again, returning to a one-day format in Kona. We give our thoughts and talk about how we both believe this is a step back in terms of progress for women in the sport. We also touch on some recent race results and Dina's trip out west. 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 f...

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46:24

Three Different Coaches for Swim, Bike, and Run?!

Simply Triathlon with Dina & Chris ·

2025/04/23

In this episode, we talk about how some professional triathletes are hiring different coaches for different disciplines (a separate swim coach, bike coach, and run coach). What do we think about this, especially after chatting the other week about viewing triathlon as one sport and not three separate sports? We revisit the ever-important topic of balance in the sport, where to turn our focuses, and longevity and enjoyment. Questions for us related to triathlon, fitness, nutrition, anything? T...

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45:46

Are Blood Sugar Spikes Bad? Should We Athletes Worry...

Simply Triathlon with Dina & Chris ·

2025/04/08

In this episode, we talk about blood sugar. As athletes (or even just humans), should we be worried about blood sugar? We typically consume a decent amount of sugar before, during, and after training; does that mean we need to be cognizant of other sources of sugar? Are spikes in blood sugar really something to be concerned about? We also chat about neglecting certain focuses in training for others - for example, doing only swim drills to improve technique, but at the expense of building up e...

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52:21

Taper, the Bare Minimum of Training, and Triathlon as...

Simply Triathlon with Dina & Chris ·

2025/03/18

In this episode, we talk about all things taper. What is it? Why do we do it? What are the drawbacks to NOT tapering? What are some to-dos and NOT to-dos during race week? We also talk about a conversation Chris had with an athlete who only swims for 15 minutes at a time, because that'll be how long they'll swim during their goal races. Is this sufficient, or is it beneficial to train for longer even if the race portion is short? We chat about some efficient training techniques as well as tra...

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46:02

Nutrition Q&A - Perpetual Bloating, How Food Makes Us...

Simply Triathlon with Dina & Chris ·

2025/03/11

In this episode, we answer a couple nutrition questions. First, we chat about possible reasons why an athlete feels bloated all of the time, and the role of fiber in our meals (and how Dina learned that, whilst an entire pound of Brussels sprouts contains a decent amount of protein, eating it all at once might not be the best idea). Then, we discuss an athlete who'd like to cut out foods during breakfast to lose a little weight, and how we might go about addressing this. We talk about fueling...

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40:34

Should Athletes Take Ice Baths? What About Creatine?...

Simply Triathlon with Dina & Chris ·

2025/03/05

In this episode, we have a discussion based on a question regarding tools like ice baths, supplements, and cryotherapy, and if these could help athletes with recovery. We talk about how these tools are "extras," and how, while they COULD be beneficial for some, they MIGHT be a waste of time and money if we haven't already mastered the basics (sleep, nutrition, hydration). We also chat about HOW to best master the basics, including getting help from others and tips for planning and staying org...

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