You run consistently. You follow your training plan. Maybe you even track your heart rate, pace, and VO2max.

But when was the last time you thought about how strong you actually are?

If you’re like many endurance athletes, strength training is the first thing to go when your schedule gets busy. After all, you’re training for a running race or triathlon, not a weightlifting competition.

But what if getting stronger could help you become a better runner?

On this episode of the Find Your Edge Podcast, I’m introducing you to the newest member of our Endurance Edge team, Dr. Alyssa Barber, PhD, an exercise physiologist who loves geeking out about the science of human performance just as much as I do!

Alyssa brings a fascinating background in sports science, strength training, and working directly with athletes.

And her doctoral research explored something every runner should understand: the relationship between strength, movement asymmetries, and running performance.

Let’s get into it!

Why Is Strength Training Important for Runners?

Running is an endurance sport, but every stride also requires your muscles to produce force.

And you don’t just need to produce that force once. You need to do it thousands of times over the course of a workout or race.

Strength training can help runners improve their ability to produce force, develop muscular strength and power, and support efficient movement.

It’s also an important part of building the physical capacity to keep training over time.

And that’s something I care about whether you’re training for your next marathon, your first 5K, or simply want to stay active for decades to come.

What Dr. Alyssa Barber’s Research Found

Alyssa earned her PhD at East Tennessee State University, where she worked with collegiate track and field athletes.

Her research included distance runners, sprinters, and throwers who participated in strength training throughout a semester.

She measured several aspects of physical performance, including:

• Body composition
• Vertical jump performance
• Force production
• Left-to-right strength asymmetries
• Strength and power using an isometric mid-thigh pull

She also examined running race times.

One of the most interesting findings?

The stronger athletes tended to demonstrate fewer asymmetries and faster race performances.

In other words, strength wasn’t just something that mattered in the weight room. It was associated with differences in actual athletic performance.

Now, an important distinction: these results don’t mean that every runner who lifts more will automatically run faster, or that eliminating every asymmetry will prevent injuries.

But the findings support a bigger message: strength training deserves a place in an endurance athlete’s training program.

What Are Strength Asymmetries?

An asymmetry simply means there’s a difference between the left and right sides of your body.

For example, one leg might produce more force than the other.

Some degree of asymmetry is normal. Our bodies aren’t perfectly identical from one side to the other.

But substantial differences may be worth evaluating, particularly when they affect movement or performance.

Alyssa used force plates to measure how athletes produced force with each leg during specific movements.

Her research examined whether strength training could improve those differences over time.

This is particularly interesting for runners because running is essentially a series of single-leg movements.

Which brings us to one of my favorite practical takeaways from our conversation.

Single-Leg Strength Exercises Every Runner Should Know

You don’t necessarily need complicated Olympic lifts or heavy barbells to build strength.

In fact, Alyssa emphasized the importance of choosing movements appropriate for the athlete’s experience and abilities.

Some of the exercises she discussed include:

1. Split squats

Split squats challenge each leg individually and can help develop lower-body strength and control.

You can start with body weight before adding resistance.

2. Step-ups

Step-ups are a practical way to strengthen your legs while working on single-leg force production.

Start with a manageable step height and focus on controlled movement.

3. Single-leg Romanian deadlifts

Single-leg RDLs challenge your posterior chain, balance, and control.

They can be performed with body weight or dumbbells depending on your experience.

4. Lunges

Walking or stationary lunges provide another way to incorporate unilateral strength training.

And remember, you don’t have to start heavy.

Good technique and appropriate progression matter more than trying to impress someone in the gym!

Do Runners Need to Lift Heavy Weights?

Not necessarily, especially when you’re starting out.

Alyssa described how she adjusted strength programs based on the athlete’s event, experience, and capabilities.

Some athletes performed more advanced movements, while others focused on foundational exercises with dumbbells, kettlebells, medicine balls, or body weight.

The important point is that the program matched the athlete.

That’s the same philosophy we use at The Endurance Edge.

A training plan should reflect your goals, current abilities, and the demands of your sport—not simply what someone else is doing.

Strength Training for Performance AND Longevity

One of the things I love about this conversation is that it goes beyond race results.

Yes, we want to help athletes run faster and perform better.

But we also want them to keep doing the activities they love.

Strength matters for everyday movement, too.

Alyssa talked about how her own relationship with training has evolved. As a former collegiate athlete and now a mom, she’s still passionate about strength and power, but the purpose of her workouts has changed.

And isn’t that what lifelong fitness should be about?

Your goals may change, but your ability to move confidently and stay active still matters.

What Does VO2max Testing Have to Do With Training Smarter?

Toward the end of our conversation, Alyssa and I discussed something we see regularly at The Endurance Edge.

Athletes are surrounded by information.

They hear about Zone 2 training, VO2max, heart rate zones, and all the latest performance trends.

But knowing a term isn’t the same as knowing how it applies to your body.

VO2max testing measures your body’s maximum oxygen uptake during exercise.

It’s one useful measure of aerobic fitness, but it doesn’t tell the entire story of your performance.

Your training history, goals, movement capacity, and other physiological factors matter, too.

That’s why we don’t believe in handing everyone the same generic training recommendations.

Testing becomes valuable when you understand what your results mean and how to use them.

Whether you’re preparing for an Ironman or hoping to stay active and healthy as you age, the goal is to make decisions that fit YOU.

Meet Dr. Alyssa Barber, Exercise Physiologist

We’re thrilled to welcome Alyssa to The Endurance Edge team!

Her background includes a PhD in sports science, experience coaching collegiate athletes, and working in exercise physiology labs.

But what I appreciate most is her enthusiasm for helping people understand their bodies.

She loves the science, but she also loves making it useful.

Because at the end of the day, you don’t need another confusing report full of numbers.

You need to understand what those numbers mean and what to do next.

Two Strength Training Tips You Can Apply Right Now

Alyssa closed our conversation with two practical recommendations.

First: Lift.

Strength training is valuable for endurance athletes, but also for anyone who wants to stay capable and active as they age.

Second: Choose exercises you’ll actually do.

A complicated program isn’t helpful if you don’t enjoy it, don’t understand it, or can’t fit it into your life.

Consistency matters.

And if you’re working with a coach, communicate when something in your program isn’t working for you.

The best plan is one you can follow safely and consistently.

Stop Guessing and Start Understanding Your Body

If you’re curious about your own performance metrics, we’re here to help!

At The Endurance Edge in Cary, North Carolina, our metabolic and VO2max testing services help you better understand your physiology so you can make more informed decisions about your training and health.

We don’t just hand you numbers and send you on your way.

We help you understand what those results mean for your goals.

Explore Sweat & Metabolic VO2max Testing

And be sure to listen to the full Find Your Edge Podcast conversation with Dr. Alyssa Barber!

Frequently Asked Questions

Does strength training help runners run faster?

Strength training can support running performance by improving strength and force-production capacity. Alyssa’s research found that stronger collegiate runners tended to have faster race times, although individual results vary.

What strength exercises are good for distance runners?

Squats, split squats, step-ups, lunges, and single-leg Romanian deadlifts are useful options. Exercise selection should match your experience and goals.

Do runners need to lift heavy weights?

Not necessarily. Beginners can develop strength with bodyweight exercises, dumbbells, and other accessible equipment. Progressive overload can be introduced as appropriate.

Can strength training prevent running injuries?

Strength training can be an important part of injury-risk management, but no single exercise guarantees injury prevention. Training load, recovery, biomechanics, and individual injury history also matter.

Is VO2max the best predictor of running performance?

VO2max is an important measure of aerobic capacity, but it isn’t the only determinant of performance. Running economy, threshold-related factors, training, and race execution also contribute.

Where can I get VO2max testing near Raleigh, North Carolina?

The Endurance Edge offers metabolic and VO2max testing at its Cary, NC exercise physiology lab, serving athletes and active adults throughout the Triangle.

If the swim is the part of triathlon that keeps you up at night, you are in good company.

Maybe you’re solid in the pool, but the thought of murky water, no black line, and a crowd of splashing arms makes your chest tight. Maybe you had a scary moment in the water years ago. Or maybe you’d love to try a triathlon, but the swim feels like the thing standing between you and the start line.

Here’s what I want you to hear:

Open water confidence is built, not born.

On this episode of the Find Your Edge Podcast, I welcomed back my friend Hilary Topper. Hilary is a USA Triathlon coach, USMS swim coach, open water swim coach, and author of the brand new book Unlocking the Open Water Swim: The Beginner’s Guide to Success in Open Water Events.

And her story is a powerful reminder of how much progress is possible when you start small and keep showing up.

Hilary first joined me on the podcast to talk about her previous book, Unlocking the Triathlon: The Beginner’s Guide to Competing in a Triathlon. If you’re newer to the sport, you can listen to that conversation here.

From “just get me to the wall” to 8.2 miles

Hilary didn’t start swimming until she was 53.

Her first coach told her to hop in the pool and swim 1,600 yards.

She couldn’t make it 25.

In her first masters class, she was choking on water and couldn’t get across the pool. The lifeguard jumped in and said, “Let’s blow bubbles.”

About ten years later, she swam 8.2 miles around Mackinac Island in Michigan.

Not because she’s a natural.

Because she kept showing up, one small step at a time.

Why open water feels so scary (and why that’s normal)

I’d argue fear of the open water is one of the biggest reasons people never try triathlon.

People panic. Some never had access to water growing up. Some had a frightening experience as a kid.

Hilary shared the story of Melissa, a swimmer in her open water group. Years earlier, Melissa had a panic attack while diving on vacation and stopped going in the water.

In Hilary’s group, she started slowly, staying behind the ropes and just getting used to the water. By the end of the session, she swam a full mile…and she was fast!

When adults feel terrified in the water, it’s a vulnerable place to be. That feeling is real.

It’s also something you can work through with patience and the right support.

How to overcome fear of open water swimming

Hilary’s book has whole chapters on the mental side of swimming. A few of her go-to strategies:

• Visualize it first. Before you ever get in the water, picture yourself swimming calmly. Even lying in bed counts.
• Start slow. Once you’re in, take your time. Look around. Notice the water, the sky, the shoreline.
• Build in steps. Stay where you can stand, then go a little farther each time.
• Practice pool skills that transfer. Sighting, breathing and drills that mimic open water conditions can help you feel more prepared.

And about those “creepy crawlies”?

Yes, there are fish in the water. No, they don’t want anything to do with you.

And no, there are no alligators in the lakes here in central North Carolina!

Your first open water swim: keep it simple

If you’re new to open water, your first swim doesn’t need to be long or even feel much like a workout.

Start somewhere protected with other swimmers and support nearby. Give yourself time to get comfortable in the water before worrying about distance or pace.

Your first few sessions might look like:

• Get in and acclimate to the water.
• Practice putting your face in and breathing calmly.
• Swim short distances where you feel safe.
• Practice looking up to sight while swimming.
• Gradually increase how far you swim as your confidence grows.

Remember Hilary’s story: she went from struggling to swim 25 yards to eventually swimming 8.2 miles around Mackinac Island.

You don’t need to conquer the open water on day one.

You just need to take the next step.

What should you practice in the pool before swimming in open water?

You don’t have to wait until you get to the lake or ocean to work on open water skills.

Use your pool sessions to practice sighting, breathing comfortably and adjusting your stroke. The more familiar those skills become in a controlled environment, the less you’ll have to think about when you get outside.

The pool builds your swimming skills.

The open water builds your open water confidence.

Open water safety tips every beginner should know

• Never swim alone. Go with friends, or have a kayaker or paddleboarder with you.
• Be visible. Wear a bright swim cap and use a tow buoy so boats and other people can see you. Hilary’s tow buoy is a giant duck that carries her hydration!
• Know your limits. If you’re exhausted or something feels off, get out. That’s a smart decision, not a failure.
• Acclimate to cold water. Take time to adjust to the water temperature before you start swimming.
• Know when to stop. We also talked about swimming-induced pulmonary edema (SIPE), a potentially serious condition swimmers should be aware of. If you’re coughing, choking, feeling unusually congested, or coughing up pink froth, stop immediately and get medical help.

As athletes, we’re used to pushing through discomfort.

This is not one of those times.

As a lifeguard, if someone ends up on my board with those symptoms, they are done for the day.

Wetsuits, buoyancy shorts and open water swim gear

Wetsuits come in a lot of styles: shorty, sleeveless and full sleeve.

You can add booties, gloves and a thermal cap for colder or rockier swims.

My personal favorite is my shorty…but I live in the South!

If you tend to sink in the pool, buoyancy shorts made from wetsuit material can help lift your hips and provide additional buoyancy.

Why am I slower in open water than in the pool?

If your open water pace is way slower than your pool pace, you’re not alone.

Current, water temperature, sighting and how you adjust your stroke can all play a part.

Hilary talks about experiencing this herself. She might average around 1:50 per 100 in the pool but see something closer to 2:15 or 2:30 in open water.

So don’t automatically assume something is wrong with your fitness or swimming.

The environments aren’t the same.

A DNF doesn’t define you

Hilary and I also talked about the courage it takes to sign up and show up.

Sometimes a DNF is part of the path.

It doesn’t make you any less of an athlete…or any less of a person.

Hilary shared that she once thought a DNF was one of the worst things that could happen. Then she experienced one herself.

And guess what?

She was okay.

There’s a lot to be proud of simply in having the courage to sign up, prepare and show up.

A whole new world of swimming

Once you’re comfortable in the open water, triathlon is just the beginning.

Adventure swims, swimrun, aquabike and even “swimcations” open up.

Hilary has loved events like Swim to the Moon in Michigan, and her book includes information about how to find open water events near you and farther away.

That’s one of the things I love about endurance sports.

You start with one challenge, and suddenly a whole new world opens up.

Open Water Swimming for Beginners: FAQs

Is it normal to be scared of open water swimming?

Yes. Hilary and I talk about how common open water fear can be, especially for athletes who didn’t grow up swimming or who have had a frightening experience in the water.

You don’t have to force yourself to immediately feel comfortable. Start gradually and build confidence one step at a time.

How do beginners start open water swimming?

Start in a protected area with support, take time to acclimate to the water, swim short distances and gradually build from there.

Most importantly, don’t swim alone.

Should beginner open water swimmers use a tow buoy?

A brightly colored tow buoy can help make you more visible in the water. Hilary also recommends wearing a bright swim cap and swimming with other people or support nearby.

Do I need a wetsuit for open water swimming?

Not always. Water temperature, event rules, your comfort and the conditions all matter.

Wetsuits come in several styles, including shorty, sleeveless and full-sleeve options.

Why am I slower in open water than in the pool?

Current, water temperature, sighting and changes to your stroke can all affect open water pace.

While some swimmers may be faster outside, many athletes find their open water pace is slower than their pool pace.

Want support getting ready for your first or next triathlon?

You don’t have to figure out the swim, bike, run and everything in between on your own.

Our coaches build your training around your experience, your goals and your life so you can stop guessing and show up to the start line prepared and confident.

Explore Triathlon & Run Coaching →

You are capable of more than you think. Let’s go find your edge!

This post is for education and isn’t medical advice. If you have health concerns about swimming, talk with your healthcare provider.

In Episode 163 of the Find Your Edge Podcast, registered dietitian and triathlon coach Chris Newport reviews a 2026 study of 27 women at the IRONMAN World Championship. Only 26% met carbohydrate loading guidelines of 8-12 g/kg, higher carb intake was linked to faster finishes, and higher fiber to more GI symptoms. Chris explains how to practice carb loading, train your gut and plan race-day logistics.

Key takeaways

• Only 26% (6 of 23) of women studied at IRONMAN Worlds met carb loading guidelines, averaging about 6.4 g of carbohydrate per kg of body weight instead of 8-12.
• Higher carbohydrate intake before the race was associated with faster finish times.
• Higher fiber intake before the race was strongly associated with worse GI symptoms.
• Knowing the guidelines wasn’t enough. Mindset, race nerves, travel and logistics shaped what athletes actually ate.
• Start gut training once your workouts reach 90 minutes or more, so race week is a repeat of what you’ve already practiced.

“My race is this weekend. What should I eat?”

I get this call ALL the time. You’ve done the long rides and long runs, you’ve put in the work… and suddenly it’s race week and you realize you haven’t quite figured out your nutrition. If that’s you, you’re not alone.

The honest answer is that race week nutrition starts months earlier, while you’re training your body AND your gut. New research on female endurance athletes shows exactly why.

What did the study on female Ironman athletes find?

Researchers followed 27 women racing the 2024 IRONMAN World Championship using questionnaires, 48-hour food diaries and interviews before and after the race. Of the 23 athletes with complete food data, only 6 (26%) met carbohydrate loading guidelines. The average intake was about 6.4 g of carbohydrate per kilogram of body weight, well below the recommended 8-12 g/kg.

Two other findings stood out. Women who ate more carbohydrate tended to finish faster (an association, not proof of cause, but consistent with what we know about carbs and endurance performance). And higher fiber intake was strongly linked to more GI symptoms.

How many carbs do you need to carb load?

Current guidelines recommend 8-12 grams of carbohydrate per kilogram of body weight per day for 1-3 days before a long endurance race. Here’s the quick math:

1. Divide your weight in pounds by 2.2 to get kilograms.
2. Multiply by 10 (the middle of the range) to get grams of carbohydrate per day.
3. Multiply that by 4 to see the calories from carbohydrate alone.

For a 132-pound (60 kg) athlete, that’s about 600 grams of carbohydrate and roughly 2,400 calories from carbs in a single day. That surprises a lot of athletes, especially women who have spent years thinking of carbs as something to limit. It’s also why carb loading needs to be practiced, not attempted for the first time the week of your Ironman. (I once worked with an athlete who tried exactly that. It did not go well.)

Why can fiber cause GI problems before a race?

For everyday health, we encourage plenty of fiber, vegetables and whole grains. But right before a long race, that same fiber can sit heavy and trigger bloating, cramping or bathroom stops. Race nutrition isn’t always the same as your everyday healthy eating, and it’s okay to temporarily shift toward lower-fiber carbohydrate sources in the final days.

Why isn’t knowing what to eat enough?

This was my favorite part of the study. Athletes who saw themselves as “competers” tended to plan carefully and follow their strategy. Athletes who saw themselves as “completers” took a more intuitive approach. As one said, “I’m not fast, you know. I don’t need all that sugar.”

Then add real life: travel, flight delays, a hotel without your usual foods, athlete check-in, and race nerves that make you lose your appetite. A plan that looks simple at home gets complicated fast.

One athlete in the study summed it up beautifully: “Why would you not want to set yourself up for the most success, or at least for a good experience?” You don’t need to be chasing a podium to benefit from a practiced plan.

How many carbs are right for YOU?

The guidelines are a starting point, not a one-size-fits-all rule. Your health matters too. If you have gout or high uric acid, high-fructose fueling products may not be your friend. If your A1C is creeping up, or you’re managing PCOS or type 1 diabetes, we look at the types and timing of carbohydrates that support both blood sugar and performance. And if you’ve been underfueling (very common in female athletes), jumping straight to 10 g/kg can feel physically and emotionally overwhelming. Sometimes we start at 3, 4 or 5 g/kg and build from there.

When should you start training your gut?

Start as soon as your workouts reach 90 minutes or longer. That might be two, three or eight months before your event. Use your long sessions as your nutrition lab:

• Practice the foods, drinks and gels you’ll use on race day, and research what the race provides.
• Build your carbohydrate intake gradually if your gut is sensitive.
• Practice your carb load before a long training day (2-3 days of mostly carbohydrate, then very light training).
• Practice the skills: grabbing bottles, opening gels, aid station handoffs.
• Plan your logistics: how much can you carry, and where will you refill?

Want to test it? Try your own experiment: race a 10K or sprint triathlon with and without a practiced carb load in similar conditions, and compare.

Don’t forget hydration

Your carbohydrate needs stay fairly steady on race day, but your fluid and sodium needs change with heat, humidity and intensity. Knowing your sweat rate is the only way to get close. That’s where our Fueling & Hydration Test and the Hydration Edge app come in: you get your personal starting point, then log sessions to learn how your needs change.

Your challenge

After your next long session, don’t just look at pace, power or heart rate. Ask yourself: Did I execute my nutrition plan? What worked, what didn’t, and what can I make easier next time? Jot it in TrainingPeaks or the Hydration Edge app. The goal is to reach your start line with fewer unanswered questions and more confidence in the work you’ve already done.

“Race-day nutrition isn’t just a calorie problem. It’s a behavioral, psychological and logistical one.” Coach Chris Newport

🎧 Listen above or watch on YouTube.

Related episodes

• How I Developed a Personalized Race Fueling Plan That Actually Works (Ep 95): https://www.theenduranceedge.com/how-i-developed-a-personalized-race-fueling-plan-that-actually-works/
• How to Prevent GI Distress in Endurance Athletes (Ep 105): https://www.theenduranceedge.com/how-to-prevent-gi-distress-in-endurance-athletes/
• Race Day Nutrition for Endurance Athletes (Ep 92): https://www.theenduranceedge.com/race-day-nutrition-for-endurance-athletes/

Stop guessing on race day

Our Fueling & Hydration Test measures your calorie, carbohydrate, fluid and electrolyte needs so you can build a race plan around YOUR body, not someone else’s. Then practice it with the Hydration Edge app.

Book My Metabolic & Sweat Test:
https://www.theenduranceedge.com/sweat-and-metabolic-vo2max-testing/

Short on time before race day?
Book a 30-minute Quick Start consult:
https://www.theenduranceedge.com/sports-nutrition-for-performance-longevity/

About the host: Chris Newport, MS, RDN, LDN, EP, CISSN, is the founder and head coach of The Endurance Edge in Cary, NC. She is a registered dietitian, exercise physiologist, certified sports nutritionist and triathlete who helps endurance athletes stop guessing about their training, nutrition and long-term health.

Research cited: From Intention to Execution: Pre-Race Nutrition Behaviours, Influences, and Performance Outcomes in Female Endurance Athletes at the IRONMAN World Championships. European Journal of Sport Science, 2026. https://onlinelibrary.wiley.com/doi/10.1002/ejsc.70193

FAQs

How many carbs should I eat to carb load for an Ironman?

Current guidelines recommend 8-12 grams of carbohydrate per kilogram of body weight per day for 1-3 days before a long endurance race. Divide your weight in pounds by 2.2, then multiply by 8-12. Practice this in training first, especially if you usually eat fewer carbohydrates.

Do female endurance athletes carb load enough?

Often not. In a 2026 study of women at the IRONMAN World Championship, only 26% met carb loading guidelines, averaging about 6.4 g/kg. Travel, race nerves and concerns about bloating or weight influenced what they ate.

Should I eat less fiber before a race?

Many athletes benefit from lowering fiber in the final 1-2 days before a long race. In the study, higher fiber intake was strongly associated with more GI symptoms. Shift to easy-to-digest carbohydrates and test this before a long training day.

When should I start gut training?

Start once your workouts reach about 90 minutes or longer, which is often 2-6 months before your event. Practice the exact foods, drinks and gels you plan to use, and build your intake gradually if your gut is sensitive.

Is carb loading worth it if I just want to finish?

Yes. You don’t have to be chasing a podium to benefit. A practiced fueling plan helps you feel stronger, avoid GI issues and enjoy the race more, whatever your goal.

What Are We Training For?

Most endurance athletes can tell you what they’re training for.

A marathon.

A triathlon.

A faster time.

A longer distance.

But there’s another question we don’t ask nearly as often:

Why are we training in the first place?

I recently had the opportunity to be on the other side of the microphone when Dr. Sarah Gordon invited me onto her PhD Journey Unplugged podcast.

And I’ll admit it was really fun to be the one answering the questions for a change. 😊

What started as a conversation about my path into coaching quickly became a much bigger discussion about performance, motivation, longevity and what it means to build a life around movement.

From performance to purpose

I knew I wanted to coach when I was about 15 years old.

Since then, my understanding of what good coaching and good health looks like has changed tremendously.

Yes, I still love helping an athlete become a better swimmer, ride stronger or cross a finish line they once thought was impossible.

But performance isn’t the whole picture.

Over time, the question becomes:

How do we help you perform while also building a body and life that allows you to keep doing this for decades?

Your training should work for you

One theme Sarah and I kept returning to was individuality.

Two athletes can be preparing for the same event and need very different approaches to training, nutrition and recovery.

That’s why comparing your training to someone else’s or assuming you’re not doing “enough” can send you down the wrong path.

The goal isn’t to follow the theoretically perfect plan.

It’s to understand what your body needs and build a plan you can execute consistently.

When training becomes something you’re “supposed” to do

There’s also an important difference between:

I want to train.

and

I’m supposed to train.

Sarah connected this to her work with self-determination theory and the psychological needs of autonomy, competence and relatedness.

And I see that play out with endurance athletes all the time.

An athlete may be perfectly capable of completing every workout on the schedule but if training has isolated them from friends, stopped being enjoyable and turned into another obligation, something is missing.

Community matters.

Joy matters.

And if you want endurance sports to remain part of your life for decades, those things matter just as much as watts, pace and finish times.

Performance and longevity don’t have to compete

This is also one of the ideas behind our Longevity Lab.

Our athletes are smart and curious. They want to understand their labs, genetics, metabolic health, nutrition, recovery and all the other data available to them.

But more data doesn’t automatically create more clarity.

Sometimes it creates more things to worry about.

Our goal is to help athletes understand which information actually matters for them, what they can act on, and what they can stop worrying about.

Because ultimately, I don’t want you spending your life managing health data.

I want you out there living it.

Keep life in your years

One of the athletes Sarah and I discussed was Natalie Grabow, who became the oldest woman to finish the IRONMAN World Championship at age 80 after not even starting triathlon until later in life.

What struck me when I interviewed Natalie wasn’t some complicated longevity routine.

It was her consistency.

Movement is simply part of her life.

And she enjoys it.

That’s something worth paying attention to.

So…what are you training for?

Maybe it’s your first triathlon.

Maybe it’s Ironman.

Maybe you want to get faster.

Or maybe you simply want to be able to swim, bike, run, hike, lift, travel and play for as long as possible.

There isn’t one right answer.

But it’s worth knowing your answer.

Because your training isn’t just preparing you for your next starting line.

It’s helping shape the life you’re able to live along the way.

🎧 Listen to the full conversation above.

This interview originally appeared on Dr. Sarah Gordon’s PhD Journey Unplugged podcast, Episode 162. After listening here, be sure to check out Sarah’s original episode.

Want to stop guessing about performance and healthy aging?

Our Longevity Lab brings together personalized nutrition, biomarkers, genetics, metabolic health and recovery so you can focus on the information that matters for your body and your goals.

Explore the Longevity Lab →

FAQs

Can endurance athletes train for performance and longevity at the same time?

Yes. The conversation explores how individualized training, nutrition, recovery and sustainable habits can support current performance while also considering long-term health.

Why does individualized endurance training matter?

Athletes differ in experience, physiology, goals, schedules, health and motivation. Chris discusses why coaching should adapt to the athlete rather than forcing every athlete into the same approach.

Why is community important for endurance athletes?

Chris and Sarah discuss how isolation can reduce enjoyment and motivation, while social connection can help make endurance sports a sustainable part of an athlete’s life.

What is The Endurance Edge Longevity Lab?

The Longevity Lab brings together tools such as nutrition coaching, biomarkers, genetics and metabolic testing to help individuals identify which information is relevant to their performance and long-term health goals.

What does it mean to train for healthy aging?

Rather than focusing exclusively on lifespan or a single performance goal, the conversation frames healthy aging around maintaining the ability to move, participate in meaningful activities and enjoy life as you get older.

How much should I drink per hour?

It’s one of the most common hydration questions I get from endurance athletes.

But there’s a problem with trying to find one magic number:

Your sweat rate isn’t one number. It’s a pattern.

You might lose a fraction of a liter during an easy run on a cool day and well over a liter during a harder workout in hot, humid conditions.

Same athlete. Different sweat rate.

That doesn’t mean your data is wrong.

It means your body is responding to what you’re asking it to do.

And once you understand those patterns, your hydration needs can become a whole lot less mysterious.

What Is Sweat Rate?

Sweat rate describes how much fluid you lose through sweat over a given amount of time.

But instead of thinking about your sweat rate as one fixed number, it can be more useful to ask:

What does my body typically do under these specific conditions?

Your sweat losses can change based on several factors.

Sport

You may sweat very differently running compared with cycling or swimming.

Even where you train can make a difference. I’ve worked with athletes who sweat significantly more cycling indoors than outside.

Something as simple as adding a fan can change the equation by improving airflow.

Exercise Intensity

As exercise intensity increases, your body produces more heat.

That means your sweat rate during an easy aerobic workout may look very different from your sweat rate during a hard race effort.

Temperature and Humidity

Your environment matters.

A run in 30°F weather is not the same physiological situation as a run in 80°F heat and humidity.

That’s why one sweat-rate calculation from one workout doesn’t necessarily tell you what you’ll need all year.

Individual Physiology

We’ve all trained with that person who finishes absolutely drenched while someone beside them barely looks sweaty.

Sweat rate varies from athlete to athlete.

Your training partner’s hydration plan isn’t automatically your hydration plan.

Why One Sweat Rate Calculation Isn’t Enough

Imagine calculating your sweat rate during a hot July run in North Carolina.

Does that number tell you exactly what you’ll need for a cool October bike ride?

Probably not.

Instead, start looking for your patterns.

In the podcast, I suggest collecting roughly 3–5 observations per sport across different conditions when possible. You don’t need to obsessively measure every workout forever. You’re trying to gather enough information to understand how your body typically responds.

Consider differences in:

• Sport
• Duration
• Intensity
• Temperature
• Humidity/environment
• Indoor versus outdoor training

Over time, those individual observations begin to tell a much more useful story.

Sweat Rate vs. Sweat Sodium: They’re Not the Same Thing

Knowing how much fluid you’re losing is one piece of the hydration puzzle.

Knowing what’s in that sweat gives us another.

Sweat testing can help determine your individual sodium losses, which can vary considerably between athletes.

That’s why generic recommendations like “take this much sodium per hour” or simply copying what your training partner drinks may not match what your body actually needs.

Why Fueling and Hydration Need to Work Together

We tend to talk about carbohydrates and hydration as separate topics.

But your fueling and hydration strategies have to function together.

In the episode, I discuss a small 2026 study involving nine trained male cyclists and triathletes completing 160 minutes of cycling.

Carbohydrate intake remained the same between trials, while fluid availability changed. In the dehydrated trial, participants lost 2.8% of body mass compared with 0.2% in the more hydrated condition. Delivery of the ingested carbohydrate to the working muscles was also lower during the dehydrated trial.

It’s an interesting finding, but an important caveat: this was a very small study involving trained males under specific conditions. More research is needed before applying the exact findings to females, other sports, intensities, or populations.

The practical takeaway isn’t that every athlete will experience the same result.

It’s that fueling and hydration don’t happen in isolation.

You can spend plenty of time figuring out whether you need 60, 75, 90, or more grams of carbohydrate per hour.

But your hydration strategy matters, too.

Ask a Better Hydration Question

Instead of only asking:

“How much should I drink?”

Try asking:

“What does my body typically require when I do this sport, for this amount of time, at this intensity, in these conditions?”

That’s a very different level of decision-making.

And it’s exactly why we created Hydration Edge.

Meet Hydration Edge: Personalized Hydration Without the Spreadsheet

For years, I’ve helped athletes calculate their individual sweat losses and translate their testing into hydration and fueling plans.

And there were spreadsheets.

Lots of spreadsheets.

Eventually that spreadsheet grew enough legs that I thought: There has to be an easier way to do this.

So we built one.

Hydration Edge helps endurance athletes capture their sweat-rate data, recognize their individual patterns, and use those patterns to plan fluid and sodium needs for different workouts and races.

Instead of trying to remember what happened on your last hot run or recreate a spreadsheet before race day, you can use your own data to help plan for what’s coming next.

Because your hydration strategy shouldn’t come from what your training partner drinks.

It shouldn’t come from a generic ounces-per-hour recommendation.

And it shouldn’t require you to start over every time your sport, distance, intensity, or environment changes.

Your body is already giving you the data. Hydration Edge helps you capture it, understand your patterns, and use it to plan what you need for training and racing.

Hydration Edge is currently available for Apple devices.

[DOWNLOAD HYDRATION EDGE]

Want to Know What’s Actually in Your Sweat?

Knowing your sweat-rate pattern tells you how much fluid you’re losing.

Sweat testing can add another important piece: how much sodium you’re losing.

At The Endurance Edge, our sweat testing includes personalized results plus a one-on-one hydration consultation to help you understand how to put those numbers into practice.

Learn About Sweat Testing at The Endurance Edge

FAQs

Is sweat rate always the same?

No. Sweat rate can change with sport, exercise intensity, temperature, humidity, airflow, duration, and individual physiology.

How many times should I calculate my sweat rate?

Rather than relying on one workout, look for patterns across different conditions. In the episode, Chris suggests collecting approximately 3–5 observations per sport to begin understanding your individual patterns.

Is sweat rate the same as sodium loss?

No. Sweat rate tells you how much fluid you’re losing. Sweat testing can provide additional information about the sodium concentration of your sweat.

Why is my sweat rate higher indoors?

Reduced airflow can contribute to greater heat strain indoors. In the episode, Chris describes an athlete whose indoor cycling sweat rate decreased after adding a fan.

How do I know how much to drink during a race?

Rather than relying on one generic amount, use observations from similar sports, intensities, durations, and environmental conditions to better understand your individual hydration pattern.

Can a hydration app calculate my individual needs?

Hydration Edge was designed to help athletes use their own sweat-rate patterns to plan fluid and sodium needs for different workouts and races.

What happens when a sport becomes part of who you are…and suddenly your body can no longer do it the same way?

For Kris Bonot, the answer wasn’t to stop being an athlete.

It was to find another way.

On this episode of the Find Your Edge Podcast, I talk with Kris, a longtime Humans of Steel athlete whose endurance journey has included age-group triathlon success, an autoimmune disease diagnosis, bilateral knee fractures, an all-terrain wheelchair, adaptive racing and learning to redefine what being an athlete looks like.

But this conversation is about much more than racing.

It’s about identity. Grief. Accessibility. Gratitude. Belonging.

And the courage to keep showing up when the way forward looks completely different than you expected.

From stressed-out parent to competitive triathlete

Kris started triathlon in 2013 as a parent of two toddlers looking for a way to cope with stress.

After running enough to develop significant shin splints, a physical therapist suggested swimming. Kris learned to swim, realized a bike was the only missing piece, bought a road bike on Craigslist and completed a first sprint triathlon.

Then they were hooked.

Kris went on to compete successfully as an age-group athlete throughout North Carolina while balancing a growing family and demanding 12-hour shifts as a physician assistant.

When training harder wasn’t the answer

In 2020, Kris’s body began changing.

There was severe back pain. Swollen Achilles tendons. Pain in the wrists, elbows and shoulders.

Initially, it seemed possible that stress, work, parenting and training were simply catching up.

But rest didn’t fix it.

Eventually, Kris was diagnosed with ankylosing spondylitis, an autoimmune form of inflammatory arthritis. Finding medications that helped was a process, but eventually Kris was able to return to training and racing.

In 2022, Kris won their age group at the Outer Banks Triathlon and qualified for nationals. In 2023, they competed in USA Triathlon Nationals’ nonbinary division.

For Kris, being able to compete authentically and be recognized that way was deeply meaningful.

When everything changed again

Not long afterward, another flare began.

Then, following a Thanksgiving race through Umstead, both of Kris’s knees became severely painful and swollen.

MRIs eventually revealed fractures in both medial femoral condyles. Kris was told to remain non-weight-bearing on both legs while they healed.

Then came another devastating realization: the cartilage associated with the affected areas had also been damaged.

Kris’s orthopedist knew their history as a triathlete.

Instead of saying, you have to stop, he offered something different:

You’re going to have to find another way.

That distinction mattered.

What does adaptive triathlon look like?

Kris started researching almost immediately.

Because many of the races they enjoyed with their children involved trails and gravel, a traditional racing chair wasn’t necessarily the answer.

Kris eventually found the GRIT Freedom Chair, an all-terrain wheelchair that uses levers connected to bicycle chains to independently drive the wheels.

It weighs about 40 pounds.

Add gravel, hills and mud…and moving that chair through a trail race becomes a serious endurance effort.

Kris now trains specifically for those demands with high-intensity strength work such as rows, chest presses and push-ups, sometimes followed immediately by swimming.

As Kris jokingly describes it, racing the chair is essentially a cardio chest press.

Accessibility in triathlon is improving, but there’s more work to do

Kris’s experience also exposes an important issue within endurance sports.

Traditional paratriathlon classifications and equipment requirements don’t necessarily accommodate every athlete or every disability.

Kris discussed the value of newer open adaptive divisions, which can create more flexibility for athletes to participate using the equipment and approach that works for them.

But accessibility isn’t only about rules.

It’s also about helping athletes realize:

You are welcome here. There may be a way for you to do this.

That includes everything from race marketing and representation to transition-area access and simply making it clear that a triathlete doesn’t have to look a certain way.

As Kris puts it:

Triathlon could be for everybody.

What happens when your athlete identity changes?

One of the most powerful parts of our conversation wasn’t about equipment or race rules.

It was about grief.

When Kris realized running on their legs was likely no longer part of the future, they had to grieve something that had become deeply connected to their identity.

At one point, even looking at old race medals became painful.

Eventually, Kris came to an important realization:

What happens next doesn’t erase what came before.

The races still happened.

The accomplishments still count.

And being an athlete doesn’t have to disappear simply because what athleticism looks like has changed.

That’s a message that extends far beyond adaptive sports.

Injury, illness, aging, parenthood, work and life can all change the way we participate in endurance sports.

Sometimes the goal isn’t getting back to exactly who you were.

Sometimes it’s figuring out who you can be now.

The courage to show up

Kris also shared a story about talking with a young nonbinary athlete who was disappointed with their race performance and felt they didn’t deserve their place on the podium.

Kris’s response was powerful:

Showing up authentically takes courage.

The clock doesn’t determine whether you belong.

Neither does your pace, your body, your gender, your equipment or how your race looks compared with someone else’s.

That gets at something we believe deeply at The Endurance Edge:

Endurance sports should help us discover what we’re capable of, not create another standard we have to prove ourselves against.

What endurance athletes can learn from Kris’s story

Kris’s experience is unique, but the lessons aren’t.

1. Your identity as an athlete can evolve.
   A changing body doesn’t erase everything you’ve done or everything you may still be capable of doing.
2. There may be another way.
   The solution might not look like what you originally imagined, but different doesn’t automatically mean less meaningful.
3. Accessibility matters to all of us.
   Kris points out that illness, injury or an accident can change anyone’s mobility. Thinking more inclusively makes endurance sports better for everyone.
4. Your body deserves respect, even when it changes.
   Performance matters. So does appreciating what your body has done and finding ways to work with the body you have today.
5. Showing up matters.
   A finishing time doesn’t determine your worthiness as an athlete.

Triathlon should be a place where more people belong

At The Endurance Edge, our vision is to build a healthy community through endurance sports.

Kris’s story is a powerful reminder of what that can actually mean.

Not making everyone race the same way.

Not expecting every athlete to look the same.

But creating opportunities for more people to experience the confidence, community and sense of accomplishment endurance sports can provide.

Because sometimes finding your edge isn’t about going faster.

Sometimes it’s about finding another way forward.

Want support for your own triathlon journey?

Whether you’re working toward your first triathlon or trying to become a stronger, more confident athlete, personalized coaching can help you build a path around your goals, experience and life.

Explore Triathlon & Run Coaching at The Endurance Edge

And if you’re looking for an affordable way to train with a supportive endurance community:

Explore The Endurance Edge Triathlon Club & Group Training

FAQs

What is adaptive triathlon?

Adaptive triathlon allows athletes with disabilities to participate in swim, bike and run events using adaptations appropriate to their abilities. Kris discusses both traditional paratriathlon classification and newer open adaptive approaches in the episode.

Can you participate in triathlon with a disability?

Depending on the athlete, event and available accommodations, yes. Kris’s experience demonstrates that participation can take different forms, although accessibility and equipment rules vary between events.

What is ankylosing spondylitis?

In the episode, Kris describes it as an autoimmune form of arthritis that primarily affects the sacroiliac joints but can also affect tendons and other joints throughout the body.

How does Kris Bonot race on trails?

Kris uses an all-terrain GRIT Freedom Chair with a lever-driven propulsion system and trains their upper body specifically for the demands of moving the chair across gravel, hills and trails.

Why does inclusion matter in endurance sports?

Representation, accessible race environments and flexible participation options can help more athletes see endurance sports as something they can participate in rather than something that isn’t designed for them.

GI distress doesn’t have to ruin your race—or your training. In this episode of the Find Your Edge Podcast, Coach Chris dives into the real reasons endurance athletes struggle with nausea, bloating, cramping, and emergency bathroom breaks… and what to do about it.

Whether you’re training for a triathlon, marathon, or long ride, this guide offers key strategies to manage and prevent gastrointestinal issues during exercise—plus long-term gut health tips to support your performance.

Know someone who can benefit from this episode? Please share it!

What Is GI Distress?

GI distress (short for gastrointestinal distress) refers to uncomfortable symptoms that can appear before, during, or after exercise. These may include:

• Nausea
• Cramping or bloating (upper or lower abdomen)
• Reflux or vomiting
• Diarrhea or urgent bowel movements

These issues are particularly common in long-course endurance events like Ironman triathlons or ultra-distance races, where blood is diverted from the digestive system to working muscles—making digestion more difficult.

Top Causes of GI Distress in Endurance Athletes

1. Overeating or Chugging Fluids

Taking in too much food or drink at once can overwhelm the gut, especially during high-intensity training or long-duration events. Instead of guzzling or gulping, aim to sip steadily and consume smaller bites or portions throughout the workout or race.

2. Race-Day Anxiety

The gut-brain connection is real. Pre-race nerves can trigger an overactive or sluggish digestive system, resulting in either diarrhea or constipation. Breathwork, meditation, and visualization techniques can help regulate your nervous system and reduce symptoms.

3. Unfamiliar Products on Race Day

Trying a new gel, drink, or bar for the first time during a race? That could backfire. Your digestive system needs training too. Use your workouts to test what works and what doesn’t.

4. Excess Sugar or Sugar Alcohols

Many endurance fueling products contain free fructose or sugar alcohols like xylitol and sorbitol, which can cause bloating, gas, and diarrhea. Stick to products with a balanced ratio of glucose and fructose, and limit your intake of poorly absorbed sweeteners.

It’s Not Just Race Day—It’s Your Gut Health

Underlying issues like leaky gut, microbial imbalances (dysbiosis), and inflammation can make athletes more susceptible to GI distress. Stress, poor diet diversity, and lack of recovery nutrition all play a role.

Be sure to read and listen to our podcast on Gut Health here.

Improving your gut health can positively affect your performance, motivation, and even sleep. This is why we developed our Longevity Nutrition Coaching Program—to help athletes optimize their gut and overall health year-round.

Simple Strategies to Reduce GI Distress

Before Training

• Keep meals predictable and lower in fat, fiber, and protein
• Track symptoms to identify triggers
• Incorporate 1 minute of breathwork to reduce stress

During Training

• Use a tested fueling strategy, spaced out over time
• Keep a simple fueling and hydration log that tracks what you consumed, when you consumed it, and how you felt.
• Avoid new products and experiment with different ratios of fructose (we dive into this deeper in our Fueling & Hydration Bootcamp too)

Daily Gut Health Habits

• Drink plenty of water (don’t rely solely on electrolyte beverages, sodas, etc)
• Eat a variety of fruits and vegetables
• Include fermented foods if tolerated
• Limit processed foods

When to Test (Not Guess)

If symptoms persist, you may benefit from deeper testing to rule out food sensitivities, infections, parasites, or gut inflammation. We offer comprehensive gut and nutrition testing to help you get to the root of the issue. Go here for more info.

Start Your Gut Healing Journey

GI distress doesn’t have to be something you simply accept as part of endurance sports. With the right strategy and some practice you can fuel with more confidence in training and on race day.

We’ve helped hundreds of athletes just like you—and we’d love to help you too.

Still Struggling With GI Issues During Training or Racing?

If you’ve tried changing gels, drinks, meal timing, or race-day nutrition and you’re still dealing with GI problems, it may be time to stop guessing. Our sports nutrition services help endurance athletes build a personalized fueling strategy around their training, goals, preferences, and individual needs.

Explore Sports Nutrition

What can happen when you put women, bikes, community, and a meaningful mission together?

You get something much bigger than a bike ride.

In this episode of the Find Your Edge podcast, Coach Chris Newport talks with Catherine Davis and Nesha Daubenspeck about Le Tour de Femme, a women’s cycling event with two powerful goals: supporting women going through cancer and empowering more women to explore the sport of cycling.

And for Catherine, that mission is deeply personal.

What Is Le Tour de Femme?

Le Tour de Femme began in 2006 with a mission that brings together cycling, women’s empowerment, community, and support for women affected by cancer.

The event has always had two central goals:

• Support women who are going through cancer
• Empower women to explore the sport of cycling

That combination is important because cycling can be so much more than exercise.

A bike can become a way to build confidence, discover what your body is capable of, meet people who understand you, and become part of a community.

Catherine Davis Discovered Le Tour de Femme During Chemotherapy

Catherine’s relationship with Le Tour de Femme began in a place you might not expect: a breast cancer support group.

She was in the middle of chemotherapy in 2009 when she learned about the ride.

Already an avid cyclist, her response was essentially: I want to do that.

So she did.

Catherine rode Le Tour de Femme while undergoing chemotherapy.

It was also her first all-women’s cycling event, and what struck her wasn’t simply the riding. It was the support and community surrounding it.

That first experience eventually grew into years of participation, service on the organization’s board, and a leadership role as co-director.

Why Women’s Cycling Communities Matter

There can be a big difference between knowing you could ride a bike and feeling like you actually belong in cycling.

For someone looking at cycling from the outside, there can be plenty of questions:

• Am I experienced enough?
• Will I be able to keep up?
• Do I have the right bike?
• Will everyone else know more than I do?
• Will I actually fit in?

Community can change that experience.

Instead of having to figure everything out alone, you’re surrounded by people who can encourage you, answer questions, share experiences, and remind you that you don’t have to prove yourself before you belong.

That’s one of the themes that makes the Le Tour de Femme story so powerful.

Le Tour de Femme Is About More Than Cycling

The bike may bring people together, but the mission extends beyond sport.

From the beginning, Le Tour de Femme has also been about supporting women navigating cancer.

For Catherine, those two worlds weren’t separate. She experienced the event herself while undergoing chemotherapy.

Her story is a reminder that movement doesn’t always have to be about a PR, podium, or race result.

Sometimes movement gives us connection.

Sometimes it gives us confidence.

Sometimes it reminds us of what our bodies can still do during an incredibly difficult season of life.

A New Chapter With 1 of Us

Le Tour de Femme eventually found what Catherine describes as its ideal partner in 1 of Us.

The fit made sense because 1 of Us was already committed to supporting women affected by female cancers.

That shared mission created an opportunity for Le Tour de Femme to continue its work while becoming part of an organization already deeply involved in supporting women through cancer.

It’s an example of what can happen when organizations with complementary missions collaborate instead of trying to do everything independently.

Do You Have to Be an Experienced Cyclist to Find a Cycling Community?

No.

One of the biggest barriers to endurance sports isn’t necessarily physical ability. Sometimes it’s simply wondering whether you belong.

You don’t need to be the fastest person in the group to benefit from cycling.

You don’t need an impressive athletic resume to start.

And you don’t have to know everything before you show up.

Finding supportive people can make the process of learning and growing far less intimidating—and a lot more fun.

What Athletes Can Learn From Le Tour de Femme

There are a few lessons here that extend well beyond this particular event.

1. Community can change your relationship with sport.

Training alone and being part of a supportive community are very different experiences. The right people can help you stay engaged, learn, and keep showing up.

2. You don’t have to wait until you feel like an “athlete.”

There isn’t an experience requirement for deciding you’d like to try something new.

3. Movement can mean more than performance.

We love performance at The Endurance Edge. But movement can also provide joy, friendship, confidence, purpose, and connection.

4. Your sport can connect you to something bigger.

An endurance community can become a place where people support one another both on and off the course.

Looking for Your Own Endurance Community?

You shouldn’t have to figure out endurance sports alone.

At The Endurance Edge, we believe training should support your performance, your health, and your life—and community can be an important part of that.

Our Group Training & Club brings athletes together with professional guidance and a supportive community, whether you’re newer to endurance sports or have been doing this for years.

Learn more about The Endurance Edge Group Training & Club →

Frequently Asked Questions About Le Tour de Femme

What is Le Tour de Femme?

Le Tour de Femme is a women’s cycling event founded in 2006. Its mission combines supporting women going through cancer with empowering women to explore cycling.

Who is Le Tour de Femme for?

The event is centered around women, cycling, community, and supporting women affected by cancer.

How is Catherine Davis connected to Le Tour de Femme?

Catherine first participated in the event in 2009 while undergoing chemotherapy for breast cancer. She continued riding the event, later joined its board, and became a co-director.

What is the connection between Le Tour de Femme and 1 of Us?

1 of Us shares Le Tour de Femme’s commitment to supporting women affected by female cancers and became the organization directing the event.

Why are supportive cycling communities important?

Supportive communities can help athletes build confidence, learn new skills, meet training partners, and feel like they belong—regardless of speed or experience.

Final Thoughts

Le Tour de Femme is a beautiful reminder that endurance sports aren’t only about how fast or how far we can go.

They’re also about who we become—and who comes alongside us—while we’re doing it.

Whether you’re an experienced cyclist or someone who’s been wondering if there’s a place for you in endurance sports, you don’t have to have everything figured out before you begin.

Find your people. Get on the bike. And see where it takes you.

Register for the Le Tour de Femme directly here. 

Some people race for the PR.

Some people race for the medal.

Apparently, I race for the post-race pickles. 😆

But in all seriousness, one of the reasons I invited Roadless Races founder and race director Jim Harman onto the Find Your Edge Podcast was because I had such a fantastic experience at one of his races.

It was extremely well run, welcoming, and fun, the kind of race experience that reminds you that endurance sports don’t always have to be about chasing a number.

Sometimes, getting off the road, trying something different, and surrounding yourself with a great endurance community can be exactly what you need.

And Jim’s journey into race directing is almost as interesting as the events themselves.

What Is Roadless Races?

Roadless Races is the evolution of more than two decades of race-directing experience from Jim Harman, whose unexpected career in endurance events began in Northern Virginia in 1999.

Jim didn’t exactly sit down one day and decide, “I’m going to become a professional race director.”

He pretty much fell into it.

While interviewing for an adventure programs manager position at George Mason University’s Outdoor Education Center, Jim was asked what he would do if he got the job.

Along with wilderness, rock climbing, and paddling programs, he proposed creating an adventure race.

There was just one problem.

The person interviewing him asked:

“What’s an adventure race?”

Jim explained his idea for a team-based event combining navigation, trekking, mountain biking, paddling, and special obstacles.

She liked the idea.

He got the job.

And what started as an idea in a job interview eventually became a race-directing career spanning more than 25 years.

Adventure Racing Looked Very Different in 1999

When Jim entered the sport, adventure racing was still relatively new.

Many people associated it with big expedition-style events. Jim wanted to create something much more approachable: a one-day “sprint” adventure race.

That’s an important distinction for endurance athletes.

Adventure doesn’t necessarily have to mean an enormous, intimidating undertaking.

Sometimes it’s simply about stepping outside your normal routine and trying something that asks something different of you.

Why Trail Racing Can Be Good for Endurance Athletes

If your race calendar has started to feel like a constant cycle of finish times, pace goals, and PR attempts, a different type of event can change your perspective.

Trail and adventure-style races give athletes an opportunity to focus on the experience not just the numbers on a watch.

That can mean:

• Exploring new places
• Learning new skills
• Getting off your usual roads and routes
• Connecting with other endurance athletes
• Challenging yourself in a different way
• Remembering that racing is supposed to be fun

And yes, sometimes it means discovering particularly good post-race pickles.

A Great Race Is About More Than the Course

As a race director myself, I know how much work happens behind the scenes before an athlete ever reaches a starting line.

When an event is organized well, athletes may never notice most of those details.

That’s actually part of the point.

You want to be able to show up, understand where you’re going, feel supported, race hard, and enjoy the experience without worrying about everything happening behind the scenes.

That’s one of the things that stood out to me when I raced one of Jim’s events.

A well-run race gives athletes space to focus on what they’re there to do: race, explore, challenge themselves, and have fun.

Do You Have to Be an Experienced Trail Runner?

No matter what type of endurance event you’re considering, it’s easy to look around and assume everyone else knows exactly what they’re doing.

But every experienced athlete was a beginner once.

You don’t have to wait until you feel like a “real” trail runner, runner, cyclist, or triathlete to explore something new.

Start with an event that fits your current fitness and experience. Learn the course requirements. Prepare appropriately. Ask questions.

Then go have an adventure.

Why Community Matters in Endurance Sports

We talk a lot at The Endurance Edge about training smarter.

But staying active for life isn’t only about training zones, mileage, or race results.

Who you surround yourself with matters, too.

A supportive endurance community can give you people to train with, learn from, laugh with, travel with, and celebrate with.

And on those days when motivation isn’t exactly overflowing?

Knowing someone is waiting for you can make showing up a whole lot easier.

That’s one reason local races and endurance communities are so valuable. They turn an individual sport into a shared experience.

What Can Endurance Athletes Learn From Jim Harman?

Jim’s story is a great reminder that endurance sports don’t have to follow one predetermined path.

You can try something different.

You can get off the road.

You can choose an event because it sounds fun instead of because it fits perfectly into a performance spreadsheet.

And you can challenge yourself without turning every starting line into a test of your worth as an athlete.

Performance matters. But so does enjoying the process enough that you want to keep doing this for years to come.

Want More Community in Your Training?

If you’re tired of doing all your training alone or you’d simply like more supportive endurance athletes around you check out The Endurance Edge Group Training & Club.

It’s designed to help athletes connect, train, learn, and have more fun doing the sports they love.

Because finding your edge doesn’t mean you have to do everything by yourself.

Learn more about The Endurance Edge Group Training & Club →

Frequently Asked Questions

Who is Jim Harman?

Jim Harman is an experienced race director whose career in endurance events began in Northern Virginia in 1999 after he proposed creating an adventure race while interviewing for a position at George Mason University’s Outdoor Education Center.

What is adventure racing?

Adventure races can combine multiple outdoor disciplines. Jim’s original concept included navigation, trekking, mountain biking, paddling, and special obstacles in a team-oriented event.

Why should road runners or triathletes try trail racing?

A different type of event can provide a new challenge and a chance to focus less on pace and more on exploration, skills, community, and the overall experience.

Do I need to be an elite athlete to try a different kind of race?

No. Choose an event appropriate for your current experience and fitness, understand the course and equipment requirements, and prepare accordingly. Everyone starts somewhere.

How can I find a community to train with?

Local running and triathlon clubs, group workouts, and local races can all be great ways to meet other endurance athletes. The Endurance Edge also offers group training and club opportunities for athletes who want coaching, connection, and community.

The Bottom Line

You don’t always need another race where the only goal is to go faster.

Sometimes you need an adventure.

Jim Harman’s journey from proposing his first adventure race in 1999 to building a career around endurance events is a reminder of what makes this community so special.

We get to challenge ourselves.

We get to explore.

We get to meet some pretty awesome people along the way.

And, if we’re lucky, there might even be pickles at the finish line. 🥒

You can have the training plan.

You can buy the fast bike, track your power, obsess over your splits, and know every number in TrainingPeaks.

But if you’re not giving your body what it needs to actually do the work?

You’re leaving an important part of performance on the table.

And nowhere is that more obvious than at the highest level of professional cycling.

On this episode of the Find Your Edge Podcast, I sat down with Kristen Arnold, MS, RDN, CSSD, a sports dietitian, former professional cyclist, former team director, and nutritionist working with EF Pro Cycling.

Kristen gave us a fascinating behind-the-scenes look at how nutrition is integrated into professional cycling—from morning hydration checks and chef-prepared meals to race-day feed zones, heat strategies, carbohydrate testing, and gut training.

But here’s what I really want you to hear:

You don’t have to be a professional cyclist to benefit from the big lesson behind all of this.

Great sports nutrition isn’t about blindly copying what a professional athlete eats.

It’s about figuring out what your body needs and building a strategy you can actually execute.

Why Nutrition Matters So Much in Professional Cycling

Professional road cycling places enormous demands on the body.

Riders may race long distances day after day during stage races, which means nutrition isn’t something that can be left to chance.

Kristen explained that nutrition has become an increasingly important part of cycling performance. Teams aren’t simply telling riders to “eat more carbs.”

Nutrition support can involve an entire system of professionals, protocols, chefs, testing, products, logistics, and individualized recommendations.

At Kristen’s team, six nutrition professionals work either part- or full-time across the organization.

That alone tells you something:

Fueling isn’t an afterthought. It’s part of the performance plan.

What Does a Sports Dietitian Actually Do at a Pro Cycling Race?

If you picture the team dietitian standing around handing riders gels, think again.

At the Giro d’Italia Women, Kristen described her role as helping execute a carefully coordinated nutrition system.

A typical day can include:

• Assessing riders’ hydration status in the morning
• Making hydration recommendations
• Coordinating with the team chef
• Making sure meals support the demands of the day’s racing
• Preparing and executing race nutrition protocols
• Adjusting strategies for heat and course conditions
• Helping coordinate bottles, gels, food, and feed-zone nutrition
• Supporting recovery so athletes can do it all again the next day

At Grand Tours, the team even travels with a chef and food truck so meals can be prepared specifically for the riders.

That might sound like luxury treatment—and Kristen joked that it certainly feels that way—but there’s a serious performance reason behind it.

When athletes are racing at an elite level day after day, getting nutrition right needs to be as easy and consistent as possible.

The Bigger Lesson: A Nutrition Plan Has to Work in Real Life

This may be one of my favorite lessons from the conversation.

You can create the most scientifically perfect fueling strategy on paper.

But as I told Kristen during our conversation, if the food doesn’t actually get into the athlete’s mouth, we have a problem.

Professional cycling makes this incredibly obvious.

During races, riders may receive musette bags containing bottles, nutrition products, and cooling supplies from staff stationed along the course.

But riders still have to grab that nutrition—sometimes while moving incredibly fast in a tightly packed peloton.

Kristen explained that feed-zone location and race conditions can sometimes make getting nutrition difficult or even unsafe.

Sound familiar?

You may not be grabbing a musette while riding in a World Tour peloton, but your nutrition plan still has to survive real life.

Can you open the package while riding?

Can you tolerate the drink when it’s hot?

Can you carry enough carbohydrates during your marathon?

Does your stomach tolerate your race breakfast?

Did you actually practice the strategy during training?

Nutrition isn’t just about knowing what you “should” do.

It’s about creating a system you can consistently execute.

How Much Carbohydrate Can an Athlete Actually Use?

This is where our conversation got wonderfully nerdy.

Kristen’s team has incorporated performance testing that looks at how much of the carbohydrate athletes consume is actually being oxidized.

And the individual differences can be substantial.

Kristen described riders consuming very high amounts of carbohydrate during testing while showing dramatically different carbohydrate oxidation rates.

In other words:

What an athlete consumes and what that athlete can effectively use aren’t necessarily the same thing.

That matters because it’s tempting for everyday endurance athletes to hear what professional cyclists are consuming and immediately assume they should do the same.

Not so fast.

A professional cyclist’s fueling strategy reflects that athlete’s training load, intensity, goals, physiology, experience, gastrointestinal tolerance, and the demands of the event.

Your strategy should reflect yours.

Gut Training Is Training, Too

One of Kristen’s biggest practical takeaways was the importance of gut training.

If you’re planning to increase carbohydrate intake during a long ride, marathon, triathlon, or other endurance event, don’t wait until race morning to find out whether your digestive system can handle it.

Kristen explained that athletes can deliberately practice taking in larger amounts of carbohydrate during training so their gastrointestinal system becomes accustomed to the strategy.

At the professional level, riders may follow specific gut-training protocols before undergoing carbohydrate oxidation testing.

For the rest of us, the principle is much simpler:

• Practice your race fueling during training
• Increase intake strategically rather than making huge jumps
• Pay attention to gastrointestinal symptoms
• Test different products and delivery methods
• Practice under conditions similar to race day
• Don’t assume someone else’s carbohydrate target is automatically right for you

Your gut is part of your endurance training.

Heat Changes the Nutrition Strategy

Fueling doesn’t happen in a vacuum.

Temperature, course demands, race tactics, duration, and intensity all influence what athletes need.

Kristen described specific heat protocols used by the team, including cooling strategies such as slushies and ice socks, along with adjustments to what’s available to riders at feed zones.

The bigger takeaway for everyday athletes is important:

Your nutrition and hydration strategy should respond to the environment.

The plan you used successfully during a cool spring training ride may not be the right plan for a hot summer race.

That’s particularly important for athletes who experience cramping, GI distress, major changes in performance, or difficulty staying hydrated in the heat.

Performance Nutrition Is More Than Eating as Much as Possible

Cycling also has a complicated history with body weight.

Watts per kilogram matters in the sport, and Kristen didn’t pretend otherwise.

But one of the most encouraging parts of our conversation was hearing how her team approaches athlete health.

Kristen explained that they closely monitor physical health and mental health and will not simply pursue weight management at the expense of an athlete’s health, performance, relationship with food, bone health, or hormones.

That distinction matters for athletes at every level.

Being lighter isn’t automatically better.

Eating less isn’t automatically more disciplined.

And a nutrition strategy that damages your health isn’t a successful performance strategy.

Your goal is to support the body you’re asking to perform.

What Everyday Endurance Athletes Can Learn From Pro Cycling Nutrition

You probably don’t need six nutrition professionals, a traveling chef, a food truck, and someone standing on the side of the road holding your bottles.

Although…that would be pretty awesome.

But you can borrow the principles behind that level of support.

1. Stop treating nutrition as an afterthought. Your fueling strategy should be part of your training plan.
2. Individualize your plan. What works for your training partner, favorite professional cyclist, or random person on Instagram may not be right for you.
3. Practice your fueling. Your gut needs training just like your muscles do.
4. Plan for logistics. Know what you’ll eat, when you’ll eat it, how you’ll carry it, and whether you can actually consume it while moving.
5. Adjust for conditions. Heat, duration, intensity, terrain, and race demands matter.
6. Protect your health. Performance shouldn’t require sacrificing your physical or mental health.
7. Get support when you’re stuck. More information isn’t always the answer. Sometimes you need someone who can help determine what actually applies to you.

Why Working With a Sports Dietitian Can Change the Game

There’s no shortage of endurance nutrition information online.

That’s actually part of the problem.

Should you eat 60 grams of carbohydrate per hour?

90?

More?

Which drink?

How much sodium?

What if your stomach revolts?

What if you’re trying to change body composition while training for a race?

The value of a great sports dietitian isn’t simply knowing another nutrition fact.

It’s having someone help you sort through the noise, understand your individual needs, and turn the science into a plan you can actually follow.

That’s true whether you’re racing the Giro d’Italia or training for your first 70.3.

Want to Stop Guessing About Your Sports Nutrition?

If you’re training consistently but still aren’t sure whether you’re eating enough, fueling your workouts appropriately, recovering well, or using the right race-day strategy, we can help.

The Registered Dietitian Nutritionists at The Endurance Edge help endurance athletes build personalized, evidence-based nutrition strategies around their bodies, training demands, goals, and real lives.

You don’t need a professional cycling team’s nutrition department.

But you deserve more than guessing.

Learn more about Sports Nutrition at The Endurance Edge.

Frequently Asked Questions About Cycling Nutrition

Why is nutrition so important for cyclists?

Cyclists need adequate energy, carbohydrates, fluids, and electrolytes to support training and racing. Longer and harder events increase those demands, while recovery nutrition becomes especially important when training or racing on consecutive days.

What does a sports dietitian do for professional cyclists?

A professional cycling nutritionist may help assess hydration, coordinate meals with chefs, create fueling protocols, plan race nutrition, adjust strategies for environmental conditions, monitor athlete health, coordinate with coaches and medical staff, and help individual athletes refine their nutrition strategies.

What is gut training for endurance athletes?

Gut training involves practicing your planned carbohydrate and fluid intake during exercise rather than introducing a large amount for the first time on race day. Kristen described using deliberate gut-training protocols with professional cyclists before carbohydrate oxidation testing.

Should amateur cyclists copy professional cyclists’ carbohydrate intake?

No. Kristen’s experience with carbohydrate oxidation testing highlights substantial differences between individual athletes. Your fueling strategy should reflect your exercise duration, intensity, goals, tolerance, training history, and individual needs rather than simply copying a professional athlete.

When should I work with a sports dietitian?

Consider getting professional help if you’re consistently struggling with low energy, bonking, GI problems, recovery, hydration, race-day fueling, body composition, or conflicting nutrition advice—or if you simply want confidence that your nutrition strategy matches your training goals.

Listen to the Full Find Your Edge Podcast Episode

Listen to my full conversation with Kristen Arnold for a fascinating behind-the-scenes look at professional cycling, nutrition, gut training, race logistics, women’s cycling, and what athletes at every level can learn from the pros.

Listen to the Find Your Edge Podcast.

What helps an endurance athlete keep training not just for one race season, but for years or even decades?

It may not be willpower.

It may not be the medal, podium, pace, power number, or finish time either.

According to Dr. Sarah Gordon’s research with triathletes age 65 and older, lasting motivation in endurance sports is often connected to something deeper: enjoyment, competence, autonomy, health, and community.

In this episode of the Find Your Edge Podcast, Coach Chris Newport talks with Dr. Gordon about the science of motivation, her journey from recreational runner and triathlete to earning a doctorate in health leadership and human performance at age 53, and what older athletes can teach us about remaining active for life.

They explore self-determination theory, successful aging, athletic identity, stress management, adaptability, and why the journey toward a meaningful goal may change us more than the achievement itself.

From a First Run to a Doctorate in Human Performance

Dr. Gordon remembers going for her first run at age 15 and immediately falling in love with the feeling of moving outside.

In her twenties, she completed her first triathlon on a heavy Schwinn bike. Her endurance journey continued through different seasons of work, education, and raising a family, even when consistency occasionally slipped.

Then, at age 53, she decided to pursue something she had wanted for years: a doctorate focused on health and human performance.

She completed her doctorate in May 2025 after studying the exercise motivations of triathletes age 65 and older and their perspectives on successful aging.

It was not simply an academic achievement. It helped her create a life that felt more aligned with her curiosity, interests, and sense of purpose.

“It totally shifted my life toward so much more alignment.”

What Does the Science Tell Us About Endurance Sports Motivation?

Endurance sports motivation is the combination of internal and external reasons that influence an athlete to begin, continue, or return to training.

Some athletes may initially be motivated by a race, weight goal, award, or personal record. Those goals can be exciting and meaningful.

But the reasons that help someone remain active over many years often become more personal:

• Enjoying movement
• Feeling capable
• Challenging themselves
• Supporting physical and mental health
• Connecting with other athletes
• Maintaining independence
• Living with purpose

Dr. Gordon emphasizes that motivation is dynamic and individualized. What inspires one athlete may not inspire another and what motivates you today may change during another season of life.

Self-Determination Theory: The Science Behind Lasting Motivation

Dr. Gordon studied motivation through a framework known as self-determination theory.

The theory identifies three basic psychological needs that can support more internally driven motivation: autonomy, competence, and relatedness.

1. Autonomy: Choosing the Journey for Yourself

Autonomy means feeling that you have a meaningful choice in your actions.

You are not training only because someone else expects it from you. You are choosing a goal, activity, or lifestyle because it matters to you.

For an endurance athlete, autonomy can look like:

• Choosing a race distance that genuinely excites you
• Adjusting a goal when your life or health changes
• Deciding how sport fits alongside work and family
• Training because you value the experience not because you need to prove something

This is why “just” completing a sprint triathlon, 5K, or shorter event should never be minimized. Your goal does not need to resemble anyone else’s goal to be valuable.

2. Competence: Developing Skills and Confidence

Competence is the feeling that you can learn, improve, and handle the challenge in front of you.

Endurance sports require many skills beyond physical fitness. Athletes learn how to pace, fuel, hydrate, recover, transition, handle equipment, manage setbacks, and make decisions under pressure.

As those skills improve, confidence often grows.

This creates an important cycle:

Learning builds competence. Competence builds confidence. Confidence makes participation more enjoyable.

You do not need to know everything before beginning. You need an environment that allows you to learn safely, ask questions, practice, and recognize your progress.

3. Relatedness: Finding Your People

Relatedness is the need to feel connected to others.

In Dr. Gordon’s research, older triathletes frequently described the importance of camaraderie, friendship, training partners, travel, and seeing people they knew at races.

The triathlon community was not simply a pleasant addition to the sport. It was part of what kept them participating.

Community can provide:

• Encouragement when motivation dips
• People who understand your goals
• Opportunities to learn new skills
• Practical assistance when you need support
• A sense of identity and belonging
• More enjoyment in training and racing

Asking for help can become particularly important as circumstances change. An athlete may need assistance transporting a bike, modifying training, managing an injury, learning technology, or simply getting to an activity.

Needing support does not make someone less capable. It allows them to continue participating in something that gives their life meaning.

Why Enjoyment Matters More Than Willpower

Discipline and consistency are important. Lofty goals usually require both.

But discipline alone may not create a lifelong relationship with physical activity.

Dr. Gordon found that older triathletes often used phrases such as:

• “I do it because I enjoy it.”
• “I do it because it’s fun.”
• “I love the camaraderie.”
• “I enjoy competing against myself.”

Winning can feel rewarding, but it was not necessarily the primary force bringing athletes back to training and future races.

Enjoyment was.

This does not mean every workout will feel fun. It means the larger experience gives you enough satisfaction, connection, challenge, or meaning to remain part of your life.

How the Science of Motivation Applies as Athletes Age

The goal is not to force your current body to perform exactly as it did 10, 20, or 30 years ago.

The goal is to continue becoming the strongest and healthiest version of yourself in your current season.

That requires adaptability.

Stop Competing With a Past Version of Yourself

Past performances can provide useful information, but they can also become an unfair standard.

Your training history, responsibilities, health, recovery capacity, and priorities may have changed.

Dr. Gordon encourages athletes to make peace with those changes rather than assuming that a different pace or distance means they have failed.

You can still challenge yourself without punishing yourself.

Let the Sport Change With You

Remaining active may mean:

• Selecting shorter races
• Adding more recovery
• Adjusting pace expectations
• Training with a group instead of alone
• Exploring a different sport
• Focusing on consistency instead of competition
• Finding new ways to participate after injury or illness

The format may change, but the benefits of movement, connection, confidence, and purpose can remain.

Challenge Age-Based Assumptions

Dr. Gordon also discusses ageism: assumptions that older adults should naturally slow down, become less adventurous, or withdraw from demanding activities.

Older endurance athletes offer a different picture.

They demonstrate that later life can include learning, competition, travel, friendship, physical challenge, and meaningful goals.

Aging does not erase ambition. It may simply change what success looks like.

Burnout Is Information

There were points during Dr. Gordon’s five-year doctoral journey when the demands of school, caregiving, work, and life became overwhelming.

One of her most practical lessons sounds simple:

“When you feel like quitting, take a nap.”

The deeper lesson is that the desire to quit may sometimes be a signal that something is out of balance.

You may need:

• More sleep
• Better recovery
• Additional support
• Clearer boundaries
• Time away from the goal
• A change in expectations
• Help managing stress

Exhaustion can make a meaningful goal feel impossible. Rest can provide enough space to see the situation differently.

Create Non-Negotiable Time for Yourself

During her doctoral work, Dr. Gordon learned to protect what she calls “non-negotiable time.”

This does not have to mean hours away from your responsibilities.

It might be:

• A 15-minute walk
• An early-morning run
• Mobility or strength work
• Prayer or meditation
• Quiet time without a screen
• A workout with supportive friends

The purpose is to create a small, protected space that supports your well-being.

This is not selfish. It may help you return to the rest of your life with more patience, energy, and perspective.

Be Grateful for the Hard

A race, degree, career transition, injury recovery, or major personal goal will rarely unfold without obstacles.

Dr. Gordon encourages people to remain open to what the difficult moments can teach them.

Her original dissertation plan focused on aquatic exercise for people with Alzheimer’s disease. After three years, she learned that the project would not be feasible within the requirements of her program.

She had to pivot.

That unexpected change led her back to her own curiosity about older triathletes and ultimately to research she deeply loved.

Sometimes a pivot is not evidence that the original journey failed.

It may be the step that brings you closer to work, goals, or experiences that fit you better.

The Journey Changes You Before the Finish Line Does

A finish line can be powerful.

But much of the transformation happens before you reach it.

You learn how to keep going when things become uncomfortable. You become more willing to ask for help. You discover what you value, what you can handle, and where you need to grow.

When Dr. Gordon looks back on earning her doctorate, the degree matters but so do the friendships, lessons, challenges, and self-discovery that happened along the way.

The same is true in endurance sports.

The person who arrives at the starting line is already different from the person who first decided to enter.

What Are You Training For?

Dr. Gordon ends her own podcast interviews with one question:

“What are you training for?”

You can answer it literally, figuratively, or metaphorically.

Perhaps you are training for:

• Your first race
• A personal record
• More energy
• Recovery from a difficult season
• Greater confidence
• Independence as you age
• More adventures with your family
• A life that feels more aligned

Your answer does not need to impress anyone else.

It simply needs to matter to you.

How to Build Motivation That Lasts

Start with these questions:

1. What kind of movement do I genuinely enjoy?
2. What skills would help me feel more confident?
3. Who could support me or join me?
4. Does my goal fit my current life?
5. What would progress look like without comparing myself to someone else?
6. What rest, boundaries, or support do I need?
7. What am I really training for?

You do not need a perfect plan before taking your next step.

Choose something meaningful. Stay curious. Ask for help. Let yourself adapt. And remember to notice who you are becoming along the way.

Find Community for Your Endurance Journey

Training may be an individual decision, but it does not have to be an isolated experience.

The Endurance Edge Group Training & Club gives runners and triathletes access to supportive training partners, experienced coaches, skill-building opportunities, and a community that understands the journey.

Whether you are preparing for your first event, returning after time away, or looking for people who can help you remain active for years to come, you are welcome here.

Explore Group Training & Club

Frequently Asked Questions

What motivates endurance athletes to keep training?

Motivation varies by individual, but Dr. Gordon’s research with older triathletes identified recurring themes such as enjoyment, physical health, personal challenge, friendship, camaraderie, and belonging to the triathlon community.

What is self-determination theory in sports?

Self-determination theory is a framework for understanding motivation. Dr. Gordon explains three psychological needs within the framework: autonomy, or having meaningful choice; competence, or developing skills and confidence; and relatedness, or feeling connected to others.

Why is community important for endurance athletes?

Community can provide emotional encouragement, practical help, accountability, shared experiences, and opportunities to learn. It may also make training and racing more enjoyable.

How can athletes remain active as they age?

Athletes can adapt their distances, pace, training structure, recovery, and expectations to their current circumstances. Remaining active does not require reproducing a past version of athletic performance.

Is it normal to lose motivation during training?

Yes. A drop in motivation may reflect fatigue, stress, inadequate recovery, unrealistic expectations, isolation, or a goal that no longer fits. Before abandoning the goal, consider whether you need rest, support, or a thoughtful adjustment.

How do I become more confident as an endurance athlete?

Confidence often develops through competence. Learning practical skills, practicing consistently, receiving useful coaching, and noticing small improvements can help an athlete feel more capable over time.

Do I need to complete long-distance races to call myself an endurance athlete?

No. A sprint triathlon, 5K, local ride, swim event, or personal fitness goal can be meaningful and challenging. Your athletic experience does not become more legitimate simply because the distance increases.

Listen to the Find Your Edge Podcast

Listen to the complete conversation with Dr. Sarah Gordon on the Find Your Edge Podcast.

Explore more Find Your Edge Podcast episodes

Ask almost any triathlete about their first finish line, and they’ll remember it for the rest of their life.

Crossing that line isn’t just about earning a medal. It’s the moment you realize you’re capable of more than you ever imagined.

That feeling is exactly why we created Humans of Steel Racing.

On this episode of the Find Your Edge Podcast, Coach Chris Newport and Coach Carlie Frost-Poirier share the story behind one of North Carolina’s most unique triathlons, how it was born during the COVID pandemic, and why it has become a favorite race for beginners, experienced athletes, relay teams, volunteers, and families alike.

How Humans of Steel Began

Like many endurance stories, Humans of Steel started with a problem.

During the COVID shutdowns, races across the country were cancelled. Many athletes had spent months preparing for an Ironman but suddenly had nowhere to race.

Rather than letting that hard work go to waste, The Endurance Edge decided to create an event of their own.

The original race wasn’t about records or prize money. It was about giving athletes a finish line when they needed one most.

That spirit still defines Humans of Steel today.

What Makes Humans of Steel Different?

Most triathlons follow the traditional order:

• Swim
• Bike
• Run

Humans of Steel flips that format.

• Trail Run
• Road Bike
• Open Water Swim

At first glance, that sounds unusual.

But there are several advantages.

• You avoid standing around waiting for a swim start.
• You begin the day already warmed up.
• You spread swimmers out naturally, creating a calmer swim experience.
• You finish by cooling off in Harris Lake during the North Carolina summer.

It’s different—but that’s exactly what many athletes love about it.

A Great First Triathlon

Starting your first triathlon can feel intimidating.

Swimming with hundreds of athletes, crowded transitions, and race-day nerves keep many people from ever signing up.

Humans of Steel was intentionally designed to lower those barriers.

Because athletes enter the water gradually instead of all at once, there are fewer swimmers in the lake at any given time.

That means:

• More lifeguards per athlete
• Less crowding
• A calmer open-water experience
• Extra confidence for first-time triathletes

Athletes who want additional support can even choose a brightly colored swim cap so safety personnel know to keep extra eyes on them.

If it’s your very first triathlon, expect more than just a finish medal—you’ll also receive plenty of encouragement, photos, and your own “First Triathlon” celebration sign.

Not Ready for All Three Sports? Try a Relay or Aquabike

Triathlon doesn’t have to mean doing everything yourself.

Humans of Steel offers several options for athletes of all abilities.

• Sprint Triathlon
• Olympic Triathlon
• Aquabike
• Relay Teams

The reverse format creates something especially unique for aquabike athletes.

Instead of quietly finishing in transition, every athlete gets to experience the same exciting finish line celebration and medal ceremony.

Everyone deserves to cross a finish line.

Perfect Timing for Fall Racing

One reason Humans of Steel has become so popular is its place on the calendar.

There aren’t many Olympic-distance races in early August.

For athletes preparing for late-summer or fall 70.3 and Ironman races, Humans of Steel provides the perfect opportunity to practice racing, nutrition, pacing, and transitions before the bigger goal event.

A Race That Feels Like Community

One thing you’ll notice immediately is that Humans of Steel doesn’t feel like a massive commercial event.

It feels like showing up for a workout with friends.

Athletes stick around after finishing.

Families gather together.

Volunteers cheer every participant.

Physical therapists, coaches, and community partners answer questions after the race.

The goal isn’t simply to host another race.

It’s to help every athlete leave feeling stronger, more confident, and part of something bigger.

Supporting Girls on the Run

Humans of Steel is also about giving back.

The race proudly supports Girls on the Run, helping young girls build confidence, resilience, and healthy habits through movement.

The Kids Dash has become one of the highlights of race day.

Children complete their own race, receive the same style medal as the adults, and discover what it feels like to accomplish something challenging.

Watching those smiles might be one of the best moments of the entire day.

Volunteers Make the Race Possible

Whether you’re racing or not, you can still be part of Humans of Steel.

Volunteers play an enormous role in making race day safe, welcoming, and fun.

• Course marshals
• Water support
• Transition volunteers
• Finish line celebration
• Aid stations

Many volunteers are endurance athletes themselves, creating an encouraging atmosphere for participants throughout the day.

Frequently Asked Questions

Is Humans of Steel beginner friendly?

Absolutely. The race was intentionally designed to welcome first-time triathletes with a supportive atmosphere and additional swim safety.

Where is Humans of Steel held?

The race takes place at beautiful Harris Lake in North Carolina.

Can I race as a relay?

Yes. Relay teams are encouraged and are a fantastic way to experience triathlon together.

Is there an Aquabike division?

Yes. Athletes who prefer swimming and cycling without the run can compete in the Aquabike event.

Is there something for kids?

Yes. The Kids Dash allows young athletes to experience race day while supporting Girls on the Run.

Ready to Find Your Edge?

Whether you’re preparing for your first triathlon, looking for a fun tune-up race before your fall season, or simply want to become part of an incredible endurance community, Humans of Steel offers an experience unlike any other.

It’s not about being the fastest athlete.

It’s about discovering what you’re capable of—and celebrating everyone else doing the same.

Learn more, register, or volunteer today at HumansOfSteelRacing.com.

Most athletes sign up for a training camp thinking they’ll leave with a smoother swim stroke, more confidence on the bike, or a few new nutrition strategies.

And while those things absolutely happen, they’re rarely the biggest transformation.

In this episode of the Find Your Edge Podcast, Coach Chris Newport sits down with Coach Carlie Frost-Poirier to discuss what they’ve witnessed after years of coaching endurance athletes through Ultimate Training Days and triathlon camps.

The surprising truth?

The greatest breakthroughs often have very little to do with fitness.

Instead, athletes discover limiting beliefs they didn’t know they had, gain confidence they didn’t think was possible, and finally receive personalized coaching that helps them stop guessing and start making confident decisions.

Why Training Camps Accelerate Progress

Most endurance athletes spend months or even years trying to solve problems by themselves.

They listen to podcasts.

They watch YouTube videos.

They read articles.

They ask questions in Facebook groups.

They try another nutrition product.

They download another training plan.

Yet many continue asking the same questions season after season.

The challenge isn’t usually a lack of motivation.

It’s trying to apply generic advice to a body, schedule, and training history that are completely unique.

One of our core beliefs at The Endurance Edge is simple:

Stop guessing. Start understanding your body.

That’s exactly what happens when experienced coaches can watch you move, ask questions, evaluate your habits, and provide immediate feedback.

The Biggest Improvements Usually Aren’t What Athletes Expect

Many athletes arrive focused on one specific problem.

• “I need to become a stronger cyclist.”
• “I need better nutrition.”
• “I need help swimming.”
• “I want to improve my transitions.”

Those goals are important.

But once coaches begin observing the whole athlete, entirely different opportunities often emerge.

Sometimes the issue isn’t fitness.

Sometimes it’s pacing.

Sometimes it’s confidence.

Sometimes it’s poor fueling.

Sometimes it’s fear on descents.

Sometimes it’s simply never having another experienced athlete explain why something matters.

When every discipline is evaluated from swimming and biking to running, nutrition, mental skills, and transitions you gain a complete picture instead of isolated pieces.

Personalized Coaching Beats Generic Advice Every Time

The internet has made information easier to find than ever.

Unfortunately, it has also made conflicting advice easier to find than ever.

One expert says eat more carbohydrates.

Another says eat less.

One recommends Zone 2.

Another recommends intervals every day.

Someone else recommends a supplement that promises to solve everything.

It’s exhausting.

The reality is that none of those recommendations are automatically right or wrong.

They simply may not be right for you.

At camp, coaches can finally connect the dots between your goals, your current abilities, your training history, your nutrition, and your lifestyle.

That’s where meaningful progress begins.

Every Discipline Reveals Something Different

Ultimate Training Days aren’t just another group workout.

They’re designed so experienced coaches can evaluate every aspect of your performance.

Swimming

Small adjustments in body position, breathing, or timing can dramatically improve efficiency while reducing fatigue.

Cycling

Bike handling, cornering, braking, climbing, and descending often create larger gains than simply riding harder.

Running

Stride mechanics, pacing, cadence, and durability all influence performance and injury risk.

Transitions

Simple organizational changes can save valuable time while reducing race-day stress.

Nutrition & Hydration

Fueling mistakes often explain poor performance that athletes mistakenly blame on fitness.

Mental Performance

Confidence, decision-making, and mindset determine how effectively athletes apply all the physical work they’ve already completed.

Community Changes Everything

One of the most unexpected outcomes athletes talk about after camp isn’t a faster pace.

It’s the people.

Training alongside others who understand early mornings, race nerves, missed workouts, family responsibilities, and ambitious goals creates an entirely different experience.

Instead of comparing yourself, you begin encouraging others.

Instead of wondering whether you belong, you realize everyone is learning together.

That sense of community often becomes the motivation that keeps athletes consistent long after camp ends.

Confidence Comes From Experience

Confidence isn’t something coaches can simply give you.

It’s something you build through successful experiences.

Every time you practice open water skills, descend a hill safely, execute a fueling plan, or receive feedback that immediately improves your performance, confidence grows.

That’s why immersive coaching experiences create lasting change.

You aren’t just hearing information.

You’re applying it.

Who Benefits Most From a Training Camp?

Many athletes assume camps are only for beginners.

Others assume they’re only for elite competitors.

Neither is true.

The athletes who often gain the most are those who:

• Feel stuck despite consistent training
• Want personalized coaching instead of generic advice
• Want greater confidence before race season
• Need help connecting training, fueling, recovery, and mindset
• Enjoy learning alongside supportive athletes
• Want to stop second-guessing every decision

Common Mistakes Athletes Make Before Attending Camp

• Waiting until they “get fitter”
• Thinking they need to know everything already
• Believing coaching is only for fast athletes
• Trying to fix every problem alone
• Assuming online information replaces personalized feedback

The athletes who improve the fastest aren’t necessarily the strongest.

They’re the ones willing to stay curious, ask questions, and remain coachable.

The Real Transformation

The best part of every Ultimate Training Day isn’t watching athletes swim faster or ride stronger.

It’s watching them realize they’re capable of more than they believed when they arrived.

That’s what happens when you stop trying to piece together random advice from the internet and instead receive individualized coaching from professionals who understand endurance sports, nutrition, physiology, and performance.

You don’t just leave with information.

You leave with clarity.

You leave with confidence.

You leave with a roadmap designed specifically for you.

Ready to Experience a Transformation?

If you’re ready to stop guessing and start making confident decisions about your training, nutrition, recovery, and racing, we’d love to have you join us at an upcoming Ultimate Training Day here.

You’ll receive hands-on coaching, personalized feedback, practical education, and the support of an incredible endurance community that’s committed to helping you succeed.

Your next breakthrough may be just one day away.

Key Takeaways

• The Endurance Edge’s training camps provide far more than technical instruction.
• Personalized coaching accelerates progress faster than generic online advice.
• Confidence grows through guided experience.
• Community improves accountability and long-term consistency.
• The biggest breakthroughs often come from discovering what you didn’t realize was holding you back.

You can be training consistently, eating well, sleeping enough and still feel exhausted.

Your pace slows.

Your recovery gets worse.

You struggle to finish workouts that used to feel manageable.

Many athletes assume they simply need to train harder.

But sometimes the real problem isn’t motivation.

It’s iron.

In this episode of the Find Your Edge Podcast, Emily Qiu interviews iron researcher Dr. Cory Dugan alongside Coach Chris Newport to discuss why iron deficiency is one of the most common and most overlooked performance limiters in endurance sports.

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Quick Answer

Iron deficiency reduces your body’s ability to transport oxygen, produce energy, and recover from training. Endurance athletes especially female athletes are at increased risk because running, heavy training, menstruation, growth, and inflammation all increase iron needs while reducing absorption.

The solution isn’t to blindly take supplements. It’s to test first, understand your results, and build an individualized plan.

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Why Endurance Athletes Lose More Iron

Many athletes don’t realize that simply participating in endurance sports increases iron loss.

According to Dr. Dugan, endurance exercise can reduce iron through several mechanisms:

• Foot strike hemolysis (red blood cell breakdown while running)
• Sweat losses
• Small amounts of gastrointestinal bleeding
• Exercise-induced inflammation
• Reduced iron absorption after long workouts

For women, menstrual blood losses create another major source of iron depletion.

When adolescence, heavy training, and menstruation overlap, iron requirements increase dramatically.

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The Hidden Role of Hepcidin

One of the most fascinating parts of this discussion is the hormone hepcidin.

After endurance exercise, inflammation causes hepcidin levels to rise.

When hepcidin increases, your body temporarily blocks iron absorption.

This means timing matters.

If you take an iron supplement immediately after a hard workout, your body may absorb very little of it.

Instead, athletes often benefit from taking iron away from training sessions when absorption is higher.

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Signs You May Be Iron Deficient

Iron deficiency doesn’t always look obvious.

Many symptoms mimic hard training:

• Persistent fatigue
• Poor recovery
• Brain fog
• Difficulty concentrating
• Poor sleep
• Restless legs
• Heart palpitations
• Cold intolerance
• Hair loss
• Brittle nails
• Reduced training performance

These symptoms are easy to dismiss as “normal marathon training” or “Ironman fatigue.”

That’s why athletes often stay iron deficient for months before anyone recognizes the problem.

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Don’t Rely on Hemoglobin Alone

One of the biggest myths discussed in this episode is that a normal hemoglobin automatically means your iron is fine.

Not true.

Hemoglobin often stays normal until iron stores become severely depleted.

Instead, ask your healthcare provider about an iron panel that includes:

• Ferritin
• Transferrin Saturation
• Total Iron Binding Capacity (TIBC)
• Serum Iron
• Hemoglobin

Looking at the complete picture provides much better insight than a CBC alone.

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What Ferritin Level Is Best?

There isn’t universal agreement on an “ideal” ferritin number.

Instead of chasing one magic value, Dr. Dugan recommends monitoring trends over time.

The goal is understanding how your iron status changes throughout the training season—not simply reacting to one blood test.

This individualized approach matches how we coach athletes at The Endurance Edge.

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Can You Fix Iron Deficiency With Food?

If iron stores are only mildly reduced, improving dietary intake may be enough.

Excellent iron-rich foods include:

• Lean beef
• Liver
• Dark poultry
• Seafood
• Beans
• Lentils
• Fortified cereals
• Spinach (although absorption is limited)

Once deficiency becomes significant, nutrition alone usually isn’t enough.

That’s when supplementation should be discussed with your healthcare provider.

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How to Improve Iron Supplement Absorption

• Take with Vitamin C
• Avoid calcium at the same time
• Avoid coffee and tea around supplementation
• Separate supplements from hard workouts
• Some research suggests every-other-day dosing may improve absorption while reducing GI distress.

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Do Cast Iron Pans or Lucky Iron Fish Work?

Probably not enough to correct deficiency.

Although cooking with cast iron can increase the iron content of food, current research shows this usually doesn’t meaningfully improve ferritin levels in athletes who are already deficient.

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Should Endurance Athletes Get Tested?

Absolutely.

Rather than waiting until symptoms become severe, endurance athletes—particularly female athletes—should consider periodic screening as part of their long-term performance plan.

The earlier iron deficiency is detected, the easier it is to correct.

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Key Takeaways

• Iron deficiency is common among endurance athletes.
• Symptoms often look like overtraining.
• Normal hemoglobin does not rule out iron deficiency.
• Ferritin trends matter more than one isolated number.
• Timing of supplementation affects absorption.
• Testing beats guessing every time.

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Frequently Asked Questions

Can male athletes become iron deficient?

Yes. While female athletes are at higher risk, male endurance athletes can also develop iron deficiency due to heavy training loads.

Should I take iron supplements just in case?

No. Iron supplementation should be based on appropriate testing and guidance from your healthcare provider.

Can overtraining mimic iron deficiency?

Yes. Fatigue, poor recovery, and declining performance can occur with both conditions.

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Ready to Stop Guessing?

If you’ve been struggling with fatigue, poor recovery, or inconsistent performance, don’t assume it’s simply your training.

Our sports nutrition team helps endurance athletes interpret lab work, optimize fueling, and build individualized nutrition plans based on science—not social media.

Book a Sports Nutrition Consultation with The Endurance Edge and gain confidence in every training decision.

https://www.theenduranceedge.com/sports-nutrition-for-performance-longevity/

When athletes think about performance nutrition, they often focus on sports drinks, gels, supplements, and recovery products.

But what if one of the most powerful performance foods has been sitting in your pantry all along?

Oats are inexpensive, versatile, easy to prepare, and packed with nutrients that support endurance performance, recovery, heart health, blood sugar management, and healthy aging.

In this episode of the Find Your Edge Podcast, Chris Newport, Performance Dietitian and Head Coach at The Endurance Edge, sits down with dietetic intern Emily Qiu to answer a surprisingly common question:

Which oats are actually best?

Let’s dive into why oats deserve a place in nearly every athlete’s nutrition plan.

Why Oats Are So Good for Athletes

Oats provide a unique combination of carbohydrates, fiber, antioxidants, and micronutrients that support both performance today and health for decades to come.

Key benefits include:

1. Beta-Glucan Fiber Supports Heart Health

Oats are rich in a special type of soluble fiber called beta-glucan.

Research shows beta-glucan may help:

• Lower LDL cholesterol
• Support cardiovascular health
• Improve blood sugar management
• Promote satiety and fullness
• Feed beneficial gut bacteria

For endurance athletes, a healthy cardiovascular system is the foundation of performance.

2. Steadier Energy Levels

Unlike highly processed breakfast foods that can cause rapid spikes and crashes in blood sugar, oats provide a slower release of energy.

Benefits include:

• More stable energy throughout the morning
• Reduced cravings
• Improved appetite control
• Better fueling between training sessions

This makes oats an excellent option before long workouts, training days, or busy workdays.

3. Gut Health Support

Oats act as a prebiotic.

That means they provide fuel for beneficial gut bacteria.

A healthy gut may help support:

• Digestion
• Immune function
• Recovery
• Nutrient absorption
• Overall health

Many athletes focus on probiotics while overlooking the importance of feeding their existing gut bacteria.

4. Antioxidant Protection

Oats contain unique antioxidants called avenanthramides.

These compounds may help:

• Reduce oxidative stress
• Lower inflammation
• Support blood vessel function
• Increase nitric oxide production

Nitric oxide helps improve blood flow and oxygen delivery to working muscles.

5. Important Micronutrients

Oats naturally contain:

• Magnesium
• Manganese
• Phosphorus
• Zinc
• Iron
• Vitamin B1
• Additional B vitamins

These nutrients support:

• Energy production
• Recovery
• Muscle function
• Bone health
• Athletic performance

What Type of Oats Are Best?

Walk down the grocery aisle and you’ll find:

• Steel-cut oats
• Rolled oats
• Old-fashioned oats
• Quick oats
• Instant oatmeal

Many athletes wonder if one is dramatically better than another.

The reality?

All oats start from the same oat groat.

The primary difference is how much processing occurs.

Steel-Cut Oats

Steel-cut oats are chopped into smaller pieces.

Pros:

• Less processed
• Chewier texture
• Slightly slower digestion

Cons:

• Longer cooking time

Rolled or Old-Fashioned Oats

These oats are steamed and flattened.

Pros:

• Quick preparation
• Great texture
• Versatile

Cons:

• Slightly more processed

For most athletes, these offer an excellent balance between convenience and nutrition.

Quick Oats

Quick oats are rolled thinner and cook faster.

Pros:

• Fast preparation
• Convenient

Cons:

• Slightly faster digestion

Still a nutritious choice.

Instant Oatmeal

Instant packets are often flavored and sweetened.

Pros:

• Extremely convenient

Cons:

• May contain added sugars
• May contain unnecessary additives

Look for simple ingredient lists whenever possible.

Common Mistakes Athletes Make With Oatmeal

Mistake #1: Eating Oats Alone

A bowl of plain oatmeal often lacks enough protein.

Instead, try adding:

• Greek yogurt
• Protein powder
• Cottage cheese
• Nuts
• Seeds

Mistake #2: Not Fueling Enough

Many athletes unintentionally under-fuel.

If you’re training hard, consider adding:

• Fruit
• Honey
• Maple syrup
• Dried fruit

Your training volume should influence your carbohydrate needs.

Mistake #3: Making It Boring

Oatmeal doesn’t have to be bland.

Try:

• Blueberries and walnuts
• Bananas and peanut butter
• Apples and cinnamon
• Chia seeds and berries
• Pumpkin puree and spices

How Athletes Can Use Oats Throughout the Day

Before Training

Try:

• Oatmeal with banana
• Overnight oats
• Oat-based smoothies

These provide accessible carbohydrates for training.

After Training

Pair oats with protein:

• Oats + whey protein
• Oats + Greek yogurt
• Oats + eggs on the side

This combination supports glycogen replenishment and muscle recovery.

Daily Health and Longevity

Even outside of training, oats support:

• Heart health
• Gut health
• Blood sugar control
• Healthy aging

Sometimes the simplest habits create the biggest long-term results.

Frequently Asked Questions About Oats

Are steel-cut oats healthier than rolled oats?

Not necessarily. Steel-cut oats are slightly less processed, but both provide excellent nutrition.

Do oats spike blood sugar?

Generally, oats produce a slower glucose response than many refined carbohydrate foods because of their fiber content.

Are oats good for endurance athletes?

Absolutely. Oats provide carbohydrates, fiber, vitamins, minerals, and antioxidants that support both performance and recovery.

Can oats help with cholesterol?

Research suggests beta-glucan fiber may help lower LDL cholesterol levels as part of a healthy diet.

Are overnight oats healthy?

Yes. Overnight oats offer the same nutritional benefits while providing convenience for busy athletes.

Chris’ Protein Powder Recommendations

If you’re looking to boost the protein content of your oats, consider using an unflavored whey protein that is Informed Choice certified. These products undergo testing for banned substances and are a good option for athletes and health-conscious individuals.

Or NSF certified for sport collagen to go in your oats:

The Bigger Lesson

Athletes often spend enormous amounts of time searching for the perfect supplement, newest nutrition trend, or latest performance hack.

But sometimes the most effective nutrition strategies are surprisingly simple.

Oats are affordable.

They’re accessible.

They’re evidence-based.

And they support both performance today and health for decades to come.

If you’re looking for a practical nutrition upgrade, a bowl of oats may be one of the easiest places to start.

Ready to Stop Guessing About Your Nutrition?

At The Endurance Edge, we help endurance athletes stop guessing about their fueling, hydration, recovery, and health.

Book a Sports Nutrition Quick Start Consult:

https://www.theenduranceedge.com/sports-nutrition-for-performance-longevity/

Or learn more about the Longevity Lab:

https://www.theenduranceedge.com/longevity

Because better performance starts with better understanding.

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