The Be Fierce & Tri Podcast

Race-day nerves and butterflies are normal

The 5K is a warm-up, not a test

Conditions may be humid, foggy, or unpredictable — adjust calmly

Ignore comparison and other runners’ bravado

If a mile feels hard, manage this mile only

Adjust pace early if needed — pulling back is smart execution

Stopping too long often makes restarting harder

Run your race, in your body, at your effort

Trust yourself — you did the work

If you are training for a Triathlon or Run event of any d...

Duration: 00:07:56

Shakeout runs should be very easy and optionalCarb loading is complete — keep food light and familiarAvoid excessive hydration to reduce GI and electrolyte issuesStay off social media forums on race eveLay out gear once and stop touching itLimit walking and standing as much as practicalExpect imperfect sleep — it will not derail your raceSet one execution intention (not a pace or time goal)

If you are training for a Triathlon or Run event of any distance from your first 10k to your first full IRONMAN and beyond, connect with Jill to talk about how to take your performance to the...

Duration: 00:18:44

Takeaways

 

Recovery is crucial between races in the Dopey Challenge.

Hydration and nutrition play a key role in performance.

Stretching before the race can alleviate soreness.

Plan your race day routine to include familiar foods.

Pacing should start easy to avoid early fatigue.

Be mindful of cumulative fatigue from walking in the parks.

Stick to your nutrition plan during the marathon.

Listen to your body and adjust as needed during the race.

Celebrate your achievements after completing the races. Duration: 00:22:50

Takeaways

 

You need to have discipline during race weekends.

The 10K is crucial for setting up the half marathon.

It's important to feel controlled during the races.

Starting slow and finishing strong is a proven technique.

Running the tangents can save distance during the race.

Recovery is essential after the 10K and before the half marathon.

Drink electrolytes and feed your body for recovery.

Stretching helps prevent injuries and aids recovery.

Enjoy the race and take in the atmosphere. Duration: 00:19:05

Takeaways

 

There are only four days left until the first start line.

The 5K is an interesting event for Dopey participants.

Get some glycogen into your body before the race.

Treat the 5K more like a fun run than a race.

You should have plenty of time to stop at all the characters.

The finish line is quite a distance from the exit area.

The weather is looking nice for the marathon weekend.

Consider grabbing a cup of coffee at the f...

Duration: 00:10:35

Takeaways

 

The Marathon Weekend Expo is a highly anticipated event.

Participants often feel nervous as the race approaches.

The Expo is a mix of excitement and exhaustion.

It's easy to overspend at the Expo without a plan.

Trying on race shirts is crucial due to sizing changes.

Transportation during race weekend can be tricky.

Hydration is essential during the busy Expo days.

Building a community is a key part of the experience.

Planning your shopping list can save time a...

Duration: 00:11:56

takeaways

Carb loading is about supporting energy systems, not overeating.Muscle glycogen is crucial for sustained performance in endurance events.Avoid unfamiliar foods during carb loading to prevent digestive issues.Hydration should be balanced; overhydration can be harmful.Carb loading should be gradual and familiar to the athlete's diet.Don't compare your carb loading strategy to others; find what works for you.It's important to maintain a balanced diet with proteins and fats.The timing of carb loading is critical, especially in the days leading up to the race.Ignoring the scale can help reduce anxiety during carb...

Duration: 00:12:05

takeaways

Packing early reduces decision-making later on.Travel logistics are crucial for a smooth race experience.Weather can change unexpectedly, so be prepared.Race day nutrition is vital for performance.Managing race day anxiety is key to success.Bring extra gear for different weather conditions.Don't forget essential items like ID for race check-in.Plan your nutrition strategy based on race duration.Pack light to avoid unnecessary stress.Enjoy the race and have fun!

If you are training for a Triathlon or Run event of any distance from your first 10k to your first full IRONMAN...

Duration: 00:22:38

takeaways

Race week should feel easy and unimpressive.Tapering is different from race prep; both are essential.Hard efforts in the week leading to a race can hinder performance.Check-in runs are meant to keep your body moving, not to test limits.Acclimating to race conditions is crucial for performance.Confidence is key; focus on feeling prepared rather than fast.Hydration strategies should be adjusted based on weather conditions.Sleep is important; do your best to rest before race day.Proper fueling is essential; avoid starting new diets before races.Managing stress can enhance race day experience.

<...

Duration: 00:11:51

takeaways

Protect your energy like it's a race resource.Focus on lower intensity workouts during taper.Planning a racecation involves logistics and meal planning.Recovery is crucial between races, especially after a half marathon.Avoid over-scheduling during race week to prevent burnout.Emotional stress can impact performance; manage it wisely.Tapering allows your body to absorb training and recover.Resting and feeling bored during taper is a sign of doing it right.Stick to your training plan and listen to your gut.Give yourself permission to say no to extra activities.

If you are training for...

Duration: 00:09:58

takeaways

Most race weekend stress is related to logistics, not running.Confirm your travel details well in advance.Arrive early to pick up your race bib.Be prepared for unpredictable weather conditions.Decide on your race shoes ahead of time.Have a hydration and nutrition plan ready.Reduce last-minute decisions to conserve energy.Plan your transportation to the race start carefully.Pack essential items in your carry-on bag.Logistics can change, so stay flexible and calm.

If you are training for a Triathlon or Run event of any distance from your first 10k to your first...

Duration: 00:11:02

Takeaways

 

This is not the time to change anything.

Stick to familiar foods leading up to the race.

Hydration is crucial; don't overdo it.

Carb loading should happen in the 48 hours before a race.

Boring nutrition is effective and safe.

Consistency in diet supports training and recovery.

Travel can affect appetite; be mindful of changes.

Avoid drastic dietary changes right before a race.

Listen to your body and its needs during training.

Keep nutrition simple and predictable. Duration: 00:07:29

Takeaways

 

The final two weeks are about protecting your body.

Tapering is a shift in training focus.

Maintain regular running but reduce intensity.

Avoid adding test workouts before the race.

Control is key for athletes to avoid injury.

Confidence comes from the training you've done.

Being undertrained but healthy is better than exhausted.

Shift your mindset to focus on race day readiness.

Consistency and discipline are crucial in the final days.

Nutrition will be discussed in the n...

Duration: 00:08:43

Takeaways

Tapering is essential for recovery before a race.Feeling uncomfortable during tapering is normal.Your body needs time to absorb training gains.Mental challenges arise when workouts decrease.Injury prevention is crucial during tapering.Workouts should still be done, but with less intensity.It's important to listen to your body during tapering.Recovery can feel worse before it gets better.Trust the process and stick to your plan.Tapering helps you perform better on race day.

If you are training for a Triathlon or Run event of any distance from your first 10k to your...

Duration: 00:07:47

Takeaways

 

You are ready, even if you don't feel like it.

Your main jobs are to recover and stay healthy.

Tapering is essential but can be mentally challenging.

Nervousness before a race is normal and healthy.

Trust the training process you've followed.

Self-doubt is common as race day approaches.

Perfection in training is unattainable; focus on progress.

One bad run won't define your overall training.

It's about time on feet, not just distance.

Maintaining fitness is key i...

Duration: 00:08:09

Imposter syndrome is common among runners.The Dopey Challenge includes a 5K, 10K, half marathon, and full marathon.Disney races attract a large number of participants.The expo experience is a highlight for many runners.Merchandise at Disney races can be expensive but is highly sought after.Recovery is crucial, especially after multiple races.Navigating the course effectively can impact race times.Character stops can add distance to races.Running your own race is important for personal success.Disney races are known for their unique experiences. Running with the balloon ladies is a viable option.Disney races can be a...

Duration: 01:10:51

Setting clear goals is essential for race selection.Not every race needs to be an A race; some can be training opportunities.Logistics play a crucial role in race day success.Costs have increased for race entries and travel post-COVID.Finding joy in racing is important for long-term participation.Understanding course profiles can help in selecting the right race.Spectator logistics can impact the athlete's experience.Traveling with a bike requires careful planning and consideration.Local races can save on costs and logistics.The triathlon community is supportive and welcoming. Traveling with gear requires careful planning and consideration.Renting larger...

Duration: 01:17:38

Coaching should consider the athlete's entire life.

The off-season is about maintenance, not complete rest.

Setting realistic goals is crucial for motivation.

Nutrition plays a vital role in performance.

Strength training should be prioritized in the off-season.

Mindset can significantly impact race outcomes.

Consult your coach if training becomes unenjoyable.

Practice transitions to improve race efficiency.

Injuries should be addressed promptly during the off-season.

Finding joy in training is essential for long-term success.

 

 Links mentioned in the po...

Duration: 01:06:12

Key Takeaways

The camaraderie among runners enhances the race experience.

Character photo ops are a highlight of Disney races.

Registration can be stressful, especially for families.

The 5K is often seen as a fun run, attracting families and casual runners.

Training for races varies significantly among participants.

The community aspect of Run Disney fosters friendships and support.

Nutrition plays a crucial role in race performance.

The intensity of the half marathon can be overwhelming for some.

Runners often use character stops...

Duration: 01:28:04

 

The swim conditions were significantly different for the men's and women's races.

Transition challenges were notable due to the long run and sandy conditions.

Athletes performed well, with some achieving personal bests.

The bike course had its challenges, especially with wind conditions.

The run course was long and had its own set of difficulties.

The banquet experience was disappointing in terms of food quality.

Overall, the event had organizational issues that need addressing.  The porta potties at the race had mixed reviews, with some being cl...

Duration: 01:22:14

This was my first time competing in Kona.I was super lucky that I have one of the hubs about 10 minutes away from my house.I was expecting it like a party the whole week and it kind of was quiet.I was surprised it was so small, but kind of was like, you know, this is the last time it's going to be like this.I was really trying to keep my form, but it was just very difficult when you were always hitting someone else's leg or arm.I was in survival mode already.I was trying to...

Duration: 01:34:09

Triathlon can be a transformative experience for many athletes.The importance of proper equipment, especially bikes, in triathlons.Open water swimming presents unique challenges compared to pool swimming.Transitioning between disciplines is a critical part of triathlon strategy.The psychological aspect of racing can greatly affect performance.Weather conditions can significantly impact race experiences.The camaraderie among triathletes is a unique aspect of the sport.Training for triathlons requires a balance of all three disciplines.Each race offers new lessons and experiences for athletes.Finishing a race, regardless of time, is a significant achievement. The bike course is not flat...

Duration: 01:13:55

Takeaways

 

The importance of preparation for Ironman races.

Nutrition plays a crucial role in race performance.

Swim conditions can significantly impact race outcomes.

Split transitions add complexity but can be managed effectively.

Road conditions on the bike course can vary widely.

Athlete camaraderie enhances the race experience.

Understanding the course layout aids in mental preparation.

Volunteers play a vital role in race organization.

Managing expectations is key to a positive race experience.

Learning from past races can i...

Duration: 01:09:28

Takeaways

The Ironman Foundation has given back over $60 million since 2003.Community grants and volunteerism are key pillars of the Foundation.Swim Ready programming provides lessons to underserved kids.The Foundation supports youth sports initiatives across North America.Coaching services are now available for athletes at a discount.Many athletes lack coaching, impacting their performance.Panic attacks in open water swims are common among athletes.Preparation and training are crucial for overcoming race day fears.Endurance racing presents mental and physical challenges.Racing with the Foundation supports valuable community programs.

If you are training for a Triathlon...

Duration: 00:22:27

Takeaways

 

The race is a culmination of all the preparation done beforehand.

Setting a realistic timeline is crucial for effective training.

Every workout should have a specific goal to maximize effectiveness.

Saddle time is essential for endurance athletes to prepare for races.

Mental preparation can be as important as physical training.

Controlling stress and anxiety on race day can lead to better performance.

Proper bike maintenance is critical before any race.

Acclimatization to race conditions can significantly impact performance.

T...

Duration: 01:25:07

Takeaways

Lake Placid is an iconic race location.The energy on race day is palpable and unique.Nutrition is crucial for performance in endurance events.The swim course presents its own set of challenges.The bike course tests both physical and mental endurance.The run course is deceptively difficult with its rolling hills.Experiencing the race as a spectator offers a different perspective.Injuries can impact training and race performance significantly.Setting a good example as a coach is important for athletes.The camaraderie among athletes enhances the race experience.

If you are training for a...

Duration: 00:54:55

John transitioned from swimming to triathlon full-time in 2008.He started coaching by accident, which led to a successful business.Injury management is crucial for athletes to maintain performance.Swimming technique is essential for improvement in triathlon.Open water swimming can be intimidating for beginners.Community support is vital for endurance sports participation.Athletes should prioritize hydration during long events.Encouraging youth participation is key to the future of triathlon.Triathlon is accessible to everyone, not just elite athletes.Having fun and enjoying the sport is important for long-term engagement.

If you are training for a Triathlon or Run...

Duration: 00:50:42

The swim at Eagleman was unexpectedly challenging due to choppy waters.

Nutrition strategies can vary greatly among athletes; liquid nutrition works for Meg.

Balancing family life with a professional athletic career requires careful planning.

Transitioning from age group to pro involves adapting training and mindset.

Consistency in training is key to improvement in triathlon.

Staying hungry for knowledge can help athletes advance their skills.

Family support is crucial for managing a busy training schedule.

Every race is a learning experience, and perfection is unattainable.

<...

Duration: 00:46:57

Takeaways

 

Spectating requires understanding the race layout.

Timing and location are crucial for effective spectating.

Montreal is a favorite race for spectators.

Transition areas are energetic and engaging.

Using technology can enhance the spectating experience.

Knowing your athlete's speed helps in planning.

The swim exit is a key moment to witness.

Don't be discouraged if you miss a viewing spot.

Every race has unique challenges for spectators.

Preparation is key for a successful spectating experience. Spectating at I...

Duration: 01:08:00

Nutrition is essential for endurance athletes to achieve their goals.New athletes often make mistakes by overestimating their caloric needs.A moderate calorie deficit is more sustainable for weight loss.Protein intake is crucial, especially for women in menopause.Sleep is a vital component of recovery and performance.Strength training should not be neglected by endurance athletes.Nutrient deficiencies can impact performance; regular blood work is recommended.Supplements can be beneficial but should not replace whole foods.Women are increasingly participating and excelling in endurance sports.Practical nutrition strategies are more effective than theoretical ones.

 

If y...

Duration: 01:12:50

Summary

 

In this episode of the BeFearest Multisport podcast, host Jill Bartholomew and head coach Thomas Skelton recap their experiences at the 70.3 Chattanooga race. They discuss the cancellation of the swim, the overall vibe of the race, weather conditions, the dynamics of the time trial start, and the competitive landscape of the event. They also share insights on nutrition and hydration strategies, as well as their thoughts on the run course and athlete experiences. In this conversation, Thomas Skelton and Jill Bartholomew discuss their experiences at a recent triathlon event in Chattanooga, focusing on the c...

Duration: 01:07:19

Takeaways

 

Run Disney events foster a strong community among runners.

Personal journeys into running often begin with significant life changes.

COVID-19 had a surprising positive impact on the running industry.

Different race distances offer unique experiences and challenges.

Character interactions at races can enhance the overall experience.

The atmosphere at Disneyland races feels more local and intimate.

Planning for races requires careful consideration of schedules and logistics.

The culture of Run Disney is inclusive and accessible to all runners.

M...

Duration: 01:34:17

Takeaways

 

Training for an Ironman can reveal unexpected challenges.

Nutrition and hydration are crucial for race success.

Don't try anything new on race day to avoid issues.

Emotional experiences are a significant part of crossing the finish line.

Each Ironman race presents unique challenges, including weather and course conditions.

The importance of pacing and not overexerting oneself during the race.

Having a support system can enhance the race experience.

Understanding your equipment is vital for safety and performance.

Choosing t...

Duration: 01:43:15

KeywordsIronman Texas, injury prevention, physical therapy, athlete recovery, race expectations, pain management, youth sports, running injuries, triathlon training, athlete mindset, injury recovery, rehabilitation, strength training, endurance sports, physical therapy, cupping therapy, ice baths, triathlon training, injury prevention, recovery techniques

SummaryIn this episode of the Be Fierce Multisport podcast, Jill Bartholomew and co-host Troy Theodosio discuss the upcoming Ironman Texas race, focusing on race week expectations, injury prevention, and the importance of physical therapy. They explore the psychological aspects of pain, the significance of recovery, and how to recognize signs of overuse in young athletes. The conversation emphasizes...

Duration: 01:21:43

takeaways

The Ironman Foundation focuses on community building and giving back.Volunteers are essential for the success of Ironman events.The Foundation has given back over $60 million to nonprofit organizations.Personal experiences in racing can inspire others to get involved.The importance of not changing nutrition or gear before a race.Community support can significantly impact an athlete's performance.Memorable moments in racing often involve personal achievements and community involvement.Encouragement from fellow athletes can boost morale during races.It's important to celebrate training and enjoy the race experience.Asking questions and seeking advice is crucial for new...

Duration: 01:06:28

takeaways

Jill is an adult onset runner who took up running after a life change.Run Disney events provide a unique and supportive atmosphere for runners.Training for races can include multiple goals, such as acclimatization to heat.Nutrition and hydration strategies are crucial for race day success.Character stops at Disney races add a fun element to the experience.Community and camaraderie are significant aspects of participating in races.First-time runners should be aware of proof of time and corral placements.Post-race reflections can help identify areas for improvement in future races.Planning ahead for race day...

Duration: 00:59:03

takeaways

Jill trained for nine months specifically for the Lake Placid race.She balanced her training with a busy executive schedule and being a single mother.The bike course at Nice presented unique challenges compared to Lake Placid.Jill learned the importance of acclimating to the race environment before race day.Nutrition played a crucial role in her performance during the race.The emotional experience of crossing the finish line at a world championship is unparalleled.Jill emphasizes the need for adaptability in training and racing.She highlights the importance of learning from each race experience.The camaraderie...

Duration: 00:56:33