Episodios

  • Episode #141 Strength Training!

    Episode #141 Strength Training!
    Nov 18 2025

    Episode #141 Strength Training!

    Personalized Strength Training for Athletes Marilyn and Jesse discussed the importance of personalized strength training for athletes, emphasizing the need to consider an athlete's specific needs, training history, and response to different training loads. They highlighted the significance of progressive training, starting with bodyweight exercises and gradually introducing weightlifting, while ensuring proper form and technique to prevent injuries. Jesse and Marilyn also stressed the value of video feedback, using mirrors, and consulting coaches to improve form and ensure effective training. They agreed that athletes should respect the timeline for progression and adapt to each training block before advancing to the next level. Strength Training Techniques and Safety Jesse and Marilyn discussed the importance of proper form and technique in strength training to prevent injuries, emphasizing the need for athletes to assess their current form and seek visual feedback if necessary. They highlighted the importance of understanding the purpose of strength training, whether it is to improve performance in their sport, overall health, or both. Jesse shared a personal anecdote about a fall during a run, illustrating the benefits of having adequate muscle mass for injury prevention. The conversation concluded with a brief discussion on periodization and the use of specific exercises like deadlifts in training programs. Endurance Athlete Exercise Recommendations Marilyn and Jesse discussed exercise recommendations for endurance athletes, emphasizing the importance of proper form and equipment. They agreed that exercises like the leg press and seated row are beneficial for endurance athletes, while deadlifts should be approached with caution. Jesse shared his experience with pull-ups and banded pull-throughs. Marilyn advised on appropriate footwear for lifting and the importance of calf raises and hopping exercises for injury prevention in older athletes. They concluded by emphasizing the importance of good form, progression, and not overcomplicating core exercises.
    Más Menos
    47 m
  • Episode # 140 Racing your race!

    Episode # 140 Racing your race!
    Oct 28 2025

    Episode # 140 Racing your race!

    In this episode we chat about the Women's race at the Ironman World Championships and what take aways athletes can use in any race. We explored the importance of adapting race strategies to environmental conditions and personal limits, emphasizing the value of pacing, self-regulation, and tactical decision-making during competitions. We also discussed the benefits of multi-sport training, shared experiences with recent races, and highlighted the need for athletes to develop strategies that balance fitness levels with race-specific demands.
    Más Menos
    46 m
  • Episode #139 Intensity control in triathlon training

    Episode #139 Intensity control in triathlon training
    Oct 2 2025

    Episode #139 Intensity control in triathlon training

    In this Episode Jesse is joined by Cameron Lamont, Head coach of the Wildcats Triathlon Team. They chat about how they use intensity control with the team, and go into how each of them use it with there individual athletes they coach. They end up chatting about intensity control coupled with intuitive training, all in all a really fun chat!

    Jesse Vondracek - https://topsteptraining.com/

    Cameron Lamont - https://cams-world.de/
    Más Menos
    56 m
  • Episode #138 Triathlon Training through Pregnancy

    Episode #138 Triathlon Training through Pregnancy
    Sep 11 2025

    Episode #138 Triathlon Training through Pregnancy

    Jesse and Marilyn are joined by Emily Machiela-Leestman to share her story on training during pregnancy and postpartum. She is an open book and shares her story including miscarriages, pregnancy, and getting back to sport as well as offering advice for other women facing similar challenges. We know this process is extremely individual, but Emily offers great insights on what worked for her and she has some great take aways for daily practices for physical and emotional well-being that everyone can learn from!
    Más Menos
    55 m
  • Episode #137 Swim Block training for triathletes

    Episode #137 Swim Block training for triathletes
    Sep 6 2025

    Episode #137 Swim Block training for triathletes

    In this Episode I am joined by a blast from the past - Elliot is back! Elliot and I dive into block training and how it can be effective and we seemed to really deep dive into this idea with the swim, we head down a few other tangents on the swim, a fun episode, not for the linear listener!!

    Más Menos
    56 m
  • Episode # 136 The Fartlek Run Workout

    Episode # 136 The Fartlek Run Workout
    Aug 22 2025

    Episode # 136 The Fartlek Run Workout

    The Fartlek Run Workout for triathletes - a personal favorite of mine. My running partners will affectionately remember them as "a few strides" until after the workout starts and I tell them the plan. In this episode we dive into the Fartlek run workout and how you can use it in your training effectively. A great listen for understanding the nuance of building a fartlek workout.

    Más Menos
    41 m
  • Episode #135 Are you race ready?

    Episode #135 Are you race ready?
    Aug 13 2025
    Episode #135 Are you race ready? In this episode Marilyn and Jesse roll through all the factors that can make you race ready! “Am I Ready?” — The Real Markers of Readiness

    Readiness for performance isn’t a simple checklist of fitness metrics or generic data points. It’s personal, layered, and often emotional. It evolves as we do—shaped by age, experience, setbacks, and growth.
    Más Menos
    40 m
  • Episode # 134 The Endurance of Adaptation: Living, Racing, and Thriving with Diabetes

    Episode # 134 The Endurance of Adaptation: Living, Racing, and Thriving with Diabetes
    Aug 1 2025

    Episode # 134

    The Endurance of Adaptation: Living, Racing, and Thriving with Diabetes

    In this edition of “The 99%,” Marilyn sits down with two longtime friends, athletes, and training partners—Eddie Fishman and Gary Allen—to talk about endurance sport, diabetes, and the delicate balance between performance and health. What unfolds is a raw, insightful, and powerful conversation that transcends diagnosis and dives deep into self-awareness, adaptation, and the athlete’s mindset.
    Más Menos
    52 m