010 Rebuilding After Setbacks

014 Understanding 80/20 Training (and Why It Matters)

If every workout feels kind of hard… and you’re still not seeing the progress you expect—this is for you. In this episode, we’re breaking down one of the most talked-about (and most misunderstood) concepts in endurance training: 80/20. You’ve probably heard that you should train “mostly easy,” but what does that actually look like in real life? And why do so many athletes think they’re doing it… but aren’t? We dig into: * What 80/20 training actually means (and what it doesn’t) * Why always training “moderately hard” keeps you stuck * How to structure your week for real progress * The mental shift required to trust easy training * Practical ways to start applying this immediately If you’ve been training consistently but feel tired, plateaued, or like every session blends together—this conversation will help you reset and move forward with more clarity.

013 Do You Actually Need a Bike Trainer?

A question we’ve been getting a lot lately: Do I actually need a bike trainer to train for a triathlon? In this episode, we break down the role indoor bike training can play in your training — especially if you're balancing work, family, and limited training windows. We talk through: • Whether a bike trainer is truly necessary • The real benefits of indoor cycling for triathletes • How trainers remove common barriers like traffic, weather, and daylight • Peloton vs smart trainers vs basic trainers • When it makes sense to invest in one (and when it doesn’t) If you’ve been wondering whether a trainer belongs in your setup — or feeling overwhelmed by all the options — this conversation will help simplify the decision. Because like most things in triathlon, there’s no single “right” answer.

012 Florida 70.3 Race Recap: What This Race Actually Taught Us

Not every race goes to plan, and those are often the ones that offer the most useful lessons. In this episode, Coral and Britt break down a recent 70.3 race with an honest look at what actually happened on the course. They talk through unexpected challenges in the swim, how they adapted on the bike and run, managing asthma on race day, riding and pacing without data, and making in-the-moment decisions to keep moving forward. This isn’t a recap focused on PRs or ideal execution. It’s a practical conversation about problem-solving on race day, adjusting expectations, and learning from a race that didn’t go exactly as planned. If you’re navigating training, racing, or a season that’s required flexibility and patience, this episode will feel familiar.

011 You’re Allowed to Feel Both: Real Talk on Dual Realities

In this solo episode, Coral digs into a simple but powerful mindset tool that came straight out of a DM this week: you’re allowed to feel two things at the same time. Pride and frustration. Motivation and fatigue. Gratitude and grief. Excitement and fear. This is the heart of the Both/And Strategy — a psychological framework that helps you hold dual realities without slipping into all-or-nothing thinking. Coral shares how this shows up in her own IRONMAN training as a solo parent, a coach, and an athlete rebuilding in real time. If you’ve ever felt pulled in two directions or wondered why your emotions seem to contradict each other, this episode will help you make space for the full truth of where you are. You don’t have to choose one narrative. You get to feel both — and still move forward with clarity and confidence.

010 Rebuilding After Setbacks

Setbacks happen — whether it’s injury, burnout, loss of motivation, or life throwing a curveball. In this episode, Britt and Coral talk honestly about how to rebuild when things don’t go the way you expected. Britt shares her experience returning to training after a major health challenge, and Coral opens up about rediscovering motivation through a slower, more grounded season. Together, they unpack what rebuilding really looks like — quiet wins, patience, and learning to let strength grow at its own pace. Because being a badass isn’t about always being on top of your game — it’s about showing up, even when you’re rebuilding.