After months of dedicated training, it's easy to believe race day will go exactly as planned. But the reality is that setbacks happen. Whether it's an injury, a mechanical issue, nutrition problems, or simply a bad day, every athlete eventually faces adversity. In this episode, Coach Stephen Horan shares how the setbacks in his own athletic journey transformed not only his mindset, but also the way he coaches others through challenging times. Stephen breaks down his three-step philosophy for navigating setbacks and turning them into opportunities for growth. From honest self-assessment and micro-analysis, to pursuing 1% improvements each day, and finally learning when and how to reset, Stephen provides a practical framework that athletes can apply both in sport and in life. This episode is a reminder that setbacks don't define your journey, how you respond to them does. Embrace the lesson. Trust the process. The comeback is always stronger than the setback.

Whether you're completely confused by cassette numbers, never quite sure when to shift, or you've wondered why some rides feel effortless while others make every hill feel personal, this episode is for you. Vanessa Ronksley is joined by Petrina Tulissi who helps us break down the fundamentals of cycling efficiency from gearing and cadence to shifting and bike handling strategies that can make every ride smoother and more enjoyable. We dive into what the gears on your bike actually do, how and when to shift properly, ways to prepare for hills even if you live somewhere flat, and how your cadence and gearing choices can impact fatigue, comfort, and overall performance. Whether you're new to cycling or simply looking to ride smarter, this conversation will help you better understand your bike and get more out of every mile.

We're back for another episode where our triathlon coaches answer YOUR questions! Coaches Ryan Tibball and Ken Presutti jump into the hot seat on this round-robin, rapid-fire episode! Learn why TriDot uses pace (not average pace), training for hills in a flat environment, and tips for pushing through when you want to stop. Listen in as the coaches teach us about how to maximize your training schedule so shorter distances won't negatively effect your A Race and how to efficiently exit the water during an open water swim. They also discuss training by heart rate if you don't have a power meter. This episode has a tip for everyone!