Episoder
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In this episode, we continue discussing the off-season and ways to approach training that will be beneficial for your goals next season.
We talk about drills in the pool, V02 max workouts on the bike trainer, running strides, heavy strength training, and more!
Give it a listen and let us know if you try any of our tips or styles of workouts!Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!
Podcast Email: [email protected]
Podcast Instagram: @simplytriathlonpodcast
Dina's Instagram: @dinathlon
Chris's Instagram: @coachchriskopcha -
In this episode, we discuss the off-season and what training might look like during this time.
Should you stop altogether? Should you take a break from working with your coach? When should you start thinking about next year's races? When should you START working with a coach for next year if you don't already do so?
Give it a listen and let us know how your off-season is going so far!Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!
Podcast Email: [email protected]
Podcast Instagram: @simplytriathlonpodcast
Dina's Instagram: @dinathlon
Chris's Instagram: @coachchriskopcha -
Mangler du episoder?
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In this episode, we talk about bike safety. Dina shares a very sad story about her swim teammate who was tragically killed by a motorist while out riding his bike recently, so we discuss steps to take to ensure safety, both as a cyclist and as a driver.
Chris also recaps her race at Ironman Chattanooga a few weeks ago and tells some fun stories!Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!
Podcast Email: [email protected]
Podcast Instagram: @simplytriathlonpodcast
Dina's Instagram: @dinathlon
Chris's Instagram: @coachchriskopcha -
In this episode, we discuss the various formats triathlon races can take and explain the differences, such as:
-USAT Age Group National Championships vs Multisport National Championships
-Short course vs long course racing
-Draft-legal races: what does that mean?
We also discuss the new Boston Marathon qualifying times, and we answer a question about easy carb sources to carry along during workouts.
Dina also shares an important point regarding making choices to eat certain foods, and that the intention behind the choices determines whether or not it could be a disordered behavior.Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!
Podcast Email: [email protected]
Podcast Instagram: @simplytriathlonpodcast
Dina's Instagram: @dinathlon
Chris's Instagram: @coachchriskopcha -
In this episode, Dina goes on a rant about a recent unnecessary comment she got about the food she was eating. We talk about how damaging these comments can be, both as athletes and humans, and how to navigate them.
We also share some tips for hill climbing on the bike and how to tackle long, steady climbs both mentally and technique-wise, and Chris chats about her successful 18-mile training run.Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!
Podcast Email: [email protected]
Podcast Instagram: @simplytriathlonpodcast
Dina's Instagram: @dinathlon
Chris's Instagram: @coachchriskopcha -
In this episode, we discuss setting up your race schedule:
Can you fit in races of multiple types and distances (i.e. an Ironman and a marathon, or a 70.3 and an ultra distance race)?
Can we do ALL the things?
Is it too early to be thinking about 2025?
We also chat about:
-Chris's long weekend training in preparation for her upcoming Ironman
-An update on Dina's recoveryQuestions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!
Podcast Email: [email protected]
Podcast Instagram: @simplytriathlonpodcast
Dina's Instagram: @dinathlon
Chris's Instagram: @coachchriskopcha -
In this episode, we talk about resilience and adaptation when things go horribly wrong...like when Dina's brother Teo arrived at a triathlon and everyone was already swimming :)
We also discuss whether or not we need to train as hard or as much despite certain conditions, such as downriver swims and flat bike courses, and Dina shares some recent nutrition wins and some surprising information about refined grains.Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!
Podcast Email: [email protected]
Podcast Instagram: @simplytriathlonpodcast
Dina's Instagram: @dinathlon
Chris's Instagram: @coachchriskopcha -
In this episode, we talk about all things Olympics!
We chat about what we watched, notable performances, various moments of drama, lesser-watched events, and more!
We also touch upon:
-A quick update on Dina's foot injury
-Horrible news in the CrossFit world
-Chris's first experience officiating a triathlon
-"How Things Fit" - helmet edition
We apologize for the excessive background noise, as Chris's husband was hard at work mowing the lawn.Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!
Podcast Email: [email protected]
Podcast Instagram: @simplytriathlonpodcast
Dina's Instagram: @dinathlon
Chris's Instagram: @coachchriskopcha -
In this episode, we discuss the results of Dina's recent MRI, which showed a stress reaction in a bone in her foot.
She discusses the likely cause of this injury, low energy availability - i.e. not eating enough to support her high training load.
We talk a bit about how she's feeling and the steps she's taking to heal, including taking time off running, meeting with a Registered Dietician, and working with her therapist to challenge the disordered thoughts and behaviors that led her to restrict her food intake.
Dina's computer also decided to have a minor meltdown and kept continually stopping her recording, so we cut the discussion short, and we apologize for the technical difficulties!Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!
Podcast Email: [email protected]
Podcast Instagram: @simplytriathlonpodcast
Dina's Instagram: @dinathlon
Chris's Instagram: @coachchriskopcha -
In this episode, we chat about Ironman Lake Placid. Though neither of us raced this year, Chris was up there volunteering so she discusses her experience, and Dina had an athlete racing her first full Ironman who had a fantastic race.
We also talk about the rewards of coaching after seeing our athletes accomplish new things, and a new policy Ironman has implemented regarding athlete pregnancies.
*Correction - Dina mentioned her athlete Molly has a daily run streak of around 500 days...it's actually over 1500 now!*Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!
Podcast Email: [email protected]
Podcast Instagram: @simplytriathlonpodcast
Dina's Instagram: @dinathlon
Chris's Instagram: @coachchriskopcha -
In this episode, we talk about wetsuits!
Possibly the first episode in a series of "how things fit," we discuss, well, how they're supposed to fit. We offer tips for beginners on how to put them on, what to expect when getting in the water, how to know if it's the right size, and more.Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!
Podcast Email: [email protected]
Podcast Instagram: @simplytriathlonpodcast
Dina's Instagram: @dinathlon
Chris's Instagram: @coachchriskopcha -
In this episode, Chris recaps a super sprint triathlon she did recently where almost everything went wrong...give it a listen to hear about all the hilarious mistakes she made!
We subsequently discuss how to modify during a race or during training when something (or many, many things) goes wrong, and Dina's managing a recent injury that flared up while on vacation.
We also hear Chris's recap of Ironman 70.3 Pennsylvania Happy Valley, and a Sailfish wetsuit follow-up review from Dina.Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!
Podcast Email: [email protected]
Podcast Instagram: @simplytriathlonpodcast
Dina's Instagram: @dinathlon
Chris's Instagram: @coachchriskopcha -
In this episode, we discuss alternate options to setting up a training schedule. Different folks may need different training schedules - does it have to be a 7-day plan? Does every Monday need to look exactly the same? Do long runs and rides need to always be done on the weekends? We answer these questions and talk about non-traditional ways to structure training - and recovery time - for different folks depending on their work schedules or lifestyles.
We also talk a little bit about swimming non-freestyle strokes (butterfly, backstroke, breaststroke) and if that can be beneficial, as well as penalties during races and what we think of some of the consequences for certain infractions.Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!
Podcast Email: [email protected]
Podcast Instagram: @simplytriathlonpodcast
Dina's Instagram: @dinathlon
Chris's Instagram: @coachchriskopcha -
In this episode, we discuss the always important topic of underfueling in sport.
-What is unintentional underfueling, and how might we be doing it as athletes?
-The current Spring Energy Awesomesauce controversy, as one of their gels has been revealed to have far fewer calories than claimed
-Dina's current struggles with intentional underfueling, why might we do this as athletes, and how we could take steps to overcome this
-Strategies for ensuring we get in all of our nutrition during workoutsQuestions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!
Podcast Email: [email protected]
Podcast Instagram: @simplytriathlonpodcast
Dina's Instagram: @dinathlon
Chris's Instagram: @coachchriskopcha -
In this episode, we discuss a bunch of stuff:
-Chris's race recap of Ironman 70.3 Chattanooga
-A training camp experience in Lake Placid, and the benefits of such training camps
-Tips for riding tubeless, courtesy of our friend Hunter
-A product review of Sailfish wetsuits
-Which is a more beneficial investment: a coach or a power meter?Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!
Podcast Email: [email protected]
Podcast Instagram: @simplytriathlonpodcast
Dina's Instagram: @dinathlon
Chris's Instagram: @coachchriskopcha -
In this episode, Chris is getting ready for her 70.3 in Chattanooga over the upcoming weekend!
We chat about last-minute packing, race travel, the course, Chris's excitement to finally meet her coach, and more!Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!
Podcast Email: [email protected]
Podcast Instagram: @simplytriathlonpodcast
Dina's Instagram: @dinathlon
Chris's Instagram: @coachchriskopcha -
In this episode, we talk about sponsorships for professional triathletes, including:
-How do the pros make money?
-How do sponsorships work?
-What are ambassador programs and who uses them?
-Our own experiences as coaches in ambassador programs and if they're worth it
-and more!
We also answer a listener question: are bike fits worth it?
Check it out and let us know what you think?Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!
Podcast Email: [email protected]
Podcast Instagram: @simplytriathlonpodcast
Dina's Instagram: @dinathlon
Chris's Instagram: @coachchriskopcha -
In this episode, we discuss mid-race fuel, specifically carbs and how much of them athletes actually need.
We also touch on having a plan in general, how to modify when things don't go according to plan, and strategies for practicing certain aspects of racing and how to mentally approach it.
We also had an audio issue with one of the tracks double recording, so we apologize for the occasional less-than-stellar quality on this one.Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!
Podcast Email: [email protected]
Podcast Instagram: @simplytriathlonpodcast
Dina's Instagram: @dinathlon
Chris's Instagram: @coachchriskopcha -
In this episode, we first chat a bit about athletes' weekly training: how much is sufficient, how do they go about shifting things around when life comes up, and the always important coach-athlete communication.
Then, we talk about "going tubeless" on the bike - a tubeless tire setup versus tubed, the benefits, the drawbacks, Chris's experience with it so far, and some fun stories about having flat tires or other issues that resulted in our being stranded on the side of the road.
This episode also features the growling digestive sounds of Dina's stomach, due to the mic being very close, and of which she was completely unaware until she listened to the playback. Our apologies. :)
Give it a listen and let us know what you think!Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!
Podcast Email: [email protected]
Podcast Instagram: @simplytriathlonpodcast
Dina's Instagram: @dinathlon
Chris's Instagram: @coachchriskopcha -
In this episode, we chat about early season open water swimming. When is it tolerable enough to start swimming outdoors? What kind of equipment can be helpful in addition to a full wetsuit? What other tips can help to stay warm even after you get out of the water?
We also touch on some triathlon current events and races, a controversial uniform release, differences in women's and men's sports, and more.Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podcast? Please send us a message anytime, and feel free to give us a follow!
Podcast Email: [email protected]
Podcast Instagram: @simplytriathlonpodcast
Dina's Instagram: @dinathlon
Chris's Instagram: @coachchriskopcha - Se mer
