The Lonely Triathlete - triathlon training and motivation for the masses
Episodes
How Much Does FTP Matter?
23 Mar 2026
Contributed by Lukas
Send us Fan MailFTP. Functional Threshold Power. The more the better, right? Sure, to a point. But you've no doubt been beaten by someone with a ...
I Have To Get A Few Things Off My Chest
16 Mar 2026
Contributed by Lukas
Send a textI'm a very optimistic person but this week has been a struggle. Let me share with you a series of rants from back pain to congestion o...
Triathlon Stories
09 Mar 2026
Contributed by Lukas
Send a textGiven that we swim, bike and run and lot it's inevitable that things happen to us that make for good stories. Today was one of those d...
Avoid Burnout
02 Mar 2026
Contributed by Lukas
Send a textWe've all been there - end of season and we are DONE. No more getting up early, no more watching what we eat, we are cooked! So, we ta...
Mexico, Injuries and Drinking
23 Feb 2026
Contributed by Lukas
Send a textThis week is a real stream of consciousness episode! Buckle up! Support the show
Be Safe on the Road
16 Feb 2026
Contributed by Lukas
Send a textWe lost another triathlete to an IDIOT driver! We need to do all we can to stay visible and alert out on the roads, RIP, Hannah Henry :(Sup...
The Foundations of Performance
09 Feb 2026
Contributed by Lukas
Send us a textRed light, sauna, massage, supplements. These are all elements that can improve your training and recovery. But are they magic pills? Ca...
The Triathlon Performance Diet
02 Feb 2026
Contributed by Lukas
Send us a textDiet. Bad word? Doesn't have to be. I recently "got on one" to try and shed some extra bodyfat that mysteriously appeared...
Discipline Isn't Willpower
26 Jan 2026
Contributed by Lukas
Send us a textWhat gets you out the door in the rain? Is it discipline? Ok then...Why can't you eat as well as you want? Lack of discipline?Why c...
Ketones, Methylene Blue and Breathwork
18 Jan 2026
Contributed by Lukas
Send us a textI've been very excited about the promise of exogenous ketones! Then along came the promises of methylene blue! And could breathwork...
Emotional Stress
12 Jan 2026
Contributed by Lukas
Send us a textEmotional stress can negatively impact your training and recovery as much as physical stress. What should you do when you get that bad n...
Exogenous Ketones
05 Jan 2026
Contributed by Lukas
Send us a textWhat are exogenous ketones? I need to do a lot more research but they sound very promising to enhance performance and recovery. Are they...
The Best Triathlon GPS Watch
29 Dec 2025
Contributed by Lukas
Send us a textI was forced into upgrading my GPS watch. Would I stick with the Coros brand or would I jump ship to something like a Suunto or a Garmin...
No Fear In Racing
22 Dec 2025
Contributed by Lukas
Send us a textIf you've prepared well, there should be no fear on the start line. Only excitement and curiosity!Support the show
The Aging Triathlete
15 Dec 2025
Contributed by Lukas
Send us a textIn this episode I muse about the cons of being an aging triathlete. Was this brought on because of my low back pain? You bet. Sigh.Note:...
How Well Do You Swim?
08 Dec 2025
Contributed by Lukas
Send us a textBe honest. Are you a beginner, intermediate or expert? Do you ever experience anxiety in the water? Does the notion of swimming in an oc...
Take a Full Rest Day to Improve
01 Dec 2025
Contributed by Lukas
Send us a textShould you do an easy spin for 30 minutes? Should you go for a recovery run? Or, should you just take the day completely off. Completely...
Getting Stronger Hurts
25 Nov 2025
Contributed by Lukas
Send us a textI'm lifting weights again and WOW am I ever sore. So sore! In fact, for tomorrow my coaching program dialed back my V02max cycle se...
A Stronger Triathlete Is a Faster Triathlete
17 Nov 2025
Contributed by Lukas
Send us a textIf you aren't doing some strength work then you are leaving some performance behind. The science is clear: strength training improv...
Training changes you
10 Nov 2025
Contributed by Lukas
Send us a textYou are literally not the same athlete after training as you were before. A single training session sends signals to your heart, muscles...
Beginner and Intermediate Equipment Tips
03 Nov 2025
Contributed by Lukas
Send us a textThere are a few things I wish I knew about training equipment as a beginning and intermediate level triathlete. Today I share these with...
Season 5 Begins!
27 Oct 2025
Contributed by Lukas
Send us a textWelcome to Season 5 of The Lonely Triathlete. I'm going back to Olympic Distance training. Join me as I discuss my failures and suc...
It's a New Training Season (Bonus: Mexican Edition)
20 Oct 2025
Contributed by Lukas
Send us a textWell, here we go, about to start the 5th season of The Lonely Triathlete. Follow along as I give you a glimpse into my training and raci...
Ponderings on Nutrition and Hydration
12 Oct 2025
Contributed by Lukas
Send us a textSomething I doubled down on this past season was ensuring that I properly fueled each and every workout. I think it worked like magic.Su...
Bring On the Doughnuts
06 Oct 2025
Contributed by Lukas
Send us a textI'm still between training seasons. So what have been doing? Eating and eating and not working out. What better time to get a Dexa ...
Every Passing Minute Is Another Chance To Turn It All Around
28 Sep 2025
Contributed by Lukas
Send us a textThat quote is taken from the film Vanilla Sky and it reminds us that we have the capacity to change our behaviors with each passing mome...
Professionals Don't Inspire Me
21 Sep 2025
Contributed by Lukas
Send us a textIs there something wrong with me? While I recognize that professional triathletes lay down some of the wildest, impressive performance.....
End of Season Letter
14 Sep 2025
Contributed by Lukas
Send us a textMy season insights in a letter to my listeners.Support the show
I Made a Mistake
08 Sep 2025
Contributed by Lukas
Send us a textThere is a common mistake in racing and I fell victim. I didn't think I would. I don't know that I ever have. But I did. Have ...
Avoid Burnout
01 Sep 2025
Contributed by Lukas
Send us a textOr, rather, recover from burnout or potential burnout. You train hard but do you recover equally as hard? I'm talking end-of-season...
Mind Over Muscle
24 Aug 2025
Contributed by Lukas
Send us a textYour attitude matters! The way you approach a training session, your self-talk and beliefs, all contribute to either a positive or negat...
Gel Packets and Index Funds
18 Aug 2025
Contributed by Lukas
Send us a textTriathlon training has a lot in common with financial investing. I went from having almost nothing saved for my retirement at 40 years o...
Don't be THAT Person at a Party
12 Aug 2025
Contributed by Lukas
Send us a textYou know, the person that only talks about triathlon? That only talks about racing? That only talks about that one subject every...singl...
You’re Running The Wrong Direction!
04 Aug 2025
Contributed by Lukas
Send us a textTrack etiquette, I get into it. The Runna app, I get into it. Blue-green algae in most of our local lakes, gotta get out of that!Support...
Do Vaccines Mix With Triathlon Training?
28 Jul 2025
Contributed by Lukas
Send us a textI took the last week off, and even if I hadn't decided to voluntarily, that last shingles vaccine did me in something fierce so I w...
Take a Triathlon Break
21 Jul 2025
Contributed by Lukas
Send us a textTaking an extended (but short term break) from training can reap many rewards!Support the show
More Learnings from the Victoria Half Triathlon
15 Jul 2025
Contributed by Lukas
Send us a textI did my second Standard Distance race in 2 weeks. Was I able to compete? Did I blow up or was I recovered? Listen to find out. And I&...
Time To Enjoy All That Training
07 Jul 2025
Contributed by Lukas
Send us a textThe bulk of your training is behind you, racing is in front if you. Enjoy it! This is what a winter/spring of training is for. Get immer...
Did 70.3 Training Make My Standard Distance Slower?
30 Jun 2025
Contributed by Lukas
Send us a textThe big question this year - would exclusive 70.3 training lead to a slower Olympic Distance race? Listen and find out.Support the show
Proper Triathlon Pacing
22 Jun 2025
Contributed by Lukas
Send us a textI’ve raced according to: heart rate, pace, speed and power. But these days it’s all about Rate of Perceived Exertion. Support the s...
Red Light Therapy and Triathlon Training Recovery
16 Jun 2025
Contributed by Lukas
Send us a textI splurged on a red light/near-infrared (NIR) device. So far, I'm loving it. I swear, it has reduced the pain of my patellar tendin...
Add Ritual To Your Training
09 Jun 2025
Contributed by Lukas
Send us a textI've started adding ritual to my non-athletic life and I'm really enjoying it. So, why not add ritual to some of my triathlon ...
It's Time To Be Brave
02 Jun 2025
Contributed by Lukas
Send us a textI've got 70.3 fitness, what should I do with it? Play it safe? Do the same-old-same-old? Or should I take some risks, should I lear...
Ironman 70.3 Victoria Taught Me a Few Things
28 May 2025
Contributed by Lukas
Send us a textI didn't think I'd learn much during this race. But, oh boy, did I ever.Support the show
I Don't Feel Ready
19 May 2025
Contributed by Lukas
Send us a textIs it just me or do many of us suffer from pre-race DOUBT? I've put in the training for 8 months yet I don't think I'll p...
The Mind-Body Connection in Triathlon Training
12 May 2025
Contributed by Lukas
Send us a textWe are all used to training our bodies for peak performance but what training our minds? Welcome Stoic Journaling!If you decide to journ...
Ironman 70.3 Obsessions
05 May 2025
Contributed by Lukas
Send us a textAs my race draws closer, I'm starting to obsess over details!(and yes, I'm aware FTP = Function THRESHOLD Power, brain fart de...
First Swim of the Year...And Another Injury?
28 Apr 2025
Contributed by Lukas
Send us a textI hate to sound like a broken record but I may have hurt myself again. Will I ever learn?Support the show
A Punch To The Gut
21 Apr 2025
Contributed by Lukas
Send us a textI'm injured, again! Vaccine sickness, nerve compression. When will it stop? Time to bring out my mantra around accepting what I can...
Is Triathlon Training Bad For Your Knees?
14 Apr 2025
Contributed by Lukas
Send us a textMy mom is worried about my knee health? Should she be?Support the show
Triathlon Encouragement
07 Apr 2025
Contributed by Lukas
Send us a textWe were all newbies at one point! Every newcomer to the sport is nervous or anxious about some element of triathlon and in this episod...
How To Gain Free (sort of) Speed
31 Mar 2025
Contributed by Lukas
Send us a textMany of us want to be as fast as possible in our races. Imagine if someone handed you a voucher that removed minutes from your race time...
Am I Ready for My Upcoming Ironman 70.3 Victoria?
24 Mar 2025
Contributed by Lukas
Send us a textHow do we know if we are ready? What thought plague our minds? Are waterproof shoes actually waterproof? In this episode I share with yo...
Am I Training Hard Enough?
17 Mar 2025
Contributed by Lukas
Send us a textHow do you know where that sweet spot is between training hard enough and training too hard? Is training too hard (to your detriment) ev...
The Best Triathlon Distance
10 Mar 2025
Contributed by Lukas
Send us a textAll things considered, what is the best race distance? It's the one you that works best for you.Support the show
Do I Have To Do An Ironman?
03 Mar 2025
Contributed by Lukas
Send us a textWhat makes a "legit" triathlete? Doing an Ironman? What if I don't want to do an Ironman, what if I don't have the t...
Common Triathlon Training Mistakes
24 Feb 2025
Contributed by Lukas
Send us a textWhat are some of the most common triathlon training mistakes and how can we avoid them? Buckle up as I go through a list and be sure to ...
Triathletes Are Lovely Unicorns
17 Feb 2025
Contributed by Lukas
Send us a textAs a triathlete, you are special. You are participating in a sport that is not common, that many people shake their heads at as somethin...
Triathlon Training Motivations
10 Feb 2025
Contributed by Lukas
Send us a textI realized that I have had many different motivations to train over the years. What keeps you sitting on the bike in sweaty discomfort? ...
Ironman 70.3 Nutrition, Training Plans and Bowel Pain
03 Feb 2025
Contributed by Lukas
Send us a textI did it, I officially signed up for Ironman 70.3 Victoria in May. In my research I learned that the jury seems to be out on the proper ...
The Importance of Being Present During Training
27 Jan 2025
Contributed by Lukas
Send us a textMany of us, myself included, rush through training to just get it done. We mindlessly prepare our bags, drinks, equipment, perhaps drive...
Triathlon Training and Weight Loss
20 Jan 2025
Contributed by Lukas
Send us a textEver wonder why it seems the longer and harder you train the slower you lose weight, if at all? In my experience, exercise or caloric ex...
Contaminants in Protein Powders?
13 Jan 2025
Contributed by Lukas
Send us a textHave you checked to make sure your supplement company 3rd party tests its protein powders for heavy metals?Email me to find out what bra...
Setting 2025 Triathlon Resolutions
06 Jan 2025
Contributed by Lukas
Send us a textIt's that time of year again, resolution time! I have an easy, quick (15 minute) process that will walk you through analyzing your ...
Run Training By RPE (Rate of Perceived Exertion)
30 Dec 2024
Contributed by Lukas
Send us a textI used to train by heart rate zone, loved it. Then I moved to training by pace, loved it even more. Then I discovered training by RPE an...
Am I Cursed?
23 Dec 2024
Contributed by Lukas
Send us a textAnother week another illness/injury. I'm starting to wonder if I'm cursed or if this is just a day in the life of a triathlete...
I Like To Do Hard Things
16 Dec 2024
Contributed by Lukas
Send us a textThat title comes from a conversation I had with my friend, Jarris Neufeld. Jarris just completed Ironman Indian Wells 70.3 as his first ...
My Amazing Heat-Protein Recovery Protocol
09 Dec 2024
Contributed by Lukas
Send us a textI was recently injured. Again! This stupid back. After some research I put together a healing protocol that I used over the course of ...
Top 10 Endurance Training Considerations
02 Dec 2024
Contributed by Lukas
Send us a textFirst off, more butt crack stories, who knew I had so many? And then I run through a list of things you should consider while maximizing...
Apparently This Kettlebell Is Wrecking Me
25 Nov 2024
Contributed by Lukas
Send us a textI'm in a fight with my training program. It seems to think that my kettlebell program is too hard and I need to dial things back, t...
Make Training More Comfortable
18 Nov 2024
Contributed by Lukas
Send us a textYou work hard, you sweat a lot, training can be uncomfortable. You owe it to yourself to make it as enjoyable as possible!Support the sh...
My Name Is Structure
11 Nov 2024
Contributed by Lukas
Send us a textI am not a "natural planner". I don't enjoy planning or making lists, that feels too restrictive to me. I want the freedo...
Packing On The Pounds
05 Nov 2024
Contributed by Lukas
Send us a textOh, don't we all love the off season/early season when we gain all that extra bodyfat? Not! Every year I resolve not to gain any we...
Should You Train With Covid?
28 Oct 2024
Contributed by Lukas
Send us a textI think I'm sick. What if it's Covid? Should I train anyway, since I don't feel that sick? What's it's the flu ...
Forget California Surfin'...Run and Run Some More
21 Oct 2024
Contributed by Lukas
Send us a textHow do you effectively train without a bike? You run more! I'm into 1 week of a 3 week vacation and have stepped up my running, hop...
Take a Chill Pill
14 Oct 2024
Contributed by Lukas
Send us a textVacations are meant to be relaxing. Can you train on a vacation? Sure but what if you can't be consistent? What if you miss many da...
I Might Be In Denial
06 Oct 2024
Contributed by Lukas
Send us a textAnother season of training is underway! And this time I've decided to take on Ironman 70.3 Victoria (Canada). 1 week into training ...
I'm Not Ready
30 Sep 2024
Contributed by Lukas
Send us a textI've enjoyed the past 28 days of not working out too much! But now I have to begin a new 8 month training block for Ironman 70.3 Vi...
I'm More Sore Now Than When I Train
24 Sep 2024
Contributed by Lukas
Send us a textAm I alone in feeling more sore during my extended breaks from training than I feel while in the middle of intense training? So weird. B...
A Half of a Lot Is a Lot!
16 Sep 2024
Contributed by Lukas
Send us a textWish me luck, I'm about to bite off a race distance that I've only ever done once before. And that, uh, didn't go very we...
The Cherry On Top
08 Sep 2024
Contributed by Lukas
Send us a textThat's it, I've completed my last race of the season, and do I have some stories to tell!Do you have any race stories to tell ...
Training Feels Like a Drug
01 Sep 2024
Contributed by Lukas
Send us a textI was overwhelmed by the feeling of gratitude after my last training session. I mean, I was SMACKED with an incredible feeling of joy an...
Life is a Beach
29 Aug 2024
Contributed by Lukas
Send us a textI am in the homestretch of this season. I'm done with training. I'm done with the schedule. I'm just done.Support the sho...
I Don't Want To See The Bottom
19 Aug 2024
Contributed by Lukas
Send us a textAre you the kind of athlete that likes to see the bottom of the lake/ocean they are swimming in? Not me! Are you the kind of person th...
How Much You Bench?
12 Aug 2024
Contributed by Lukas
Send us a textStrength is critical not just for sports performance but also longevity and health span! We all want to be strong so what are we doing a...
Develop The Mind Of An Olympian
06 Aug 2024
Contributed by Lukas
Send us a textYou physically train but do you mentally train? Follow the example of Olympians by giving as much thought to your mental training and yo...
Be The Hero In Your Own Story
29 Jul 2024
Contributed by Lukas
Send us a textStop wasting time interacting with strangers on X or Instagram or Reddit or any other social media platform. Invest that time in yoursel...
Not a Lonely Weekend
22 Jul 2024
Contributed by Lukas
Send us a textThe power of social connection should not be ignored. Make the effort to connect with friends, whether it's a coffee, a walk or an ...
Lake Whatcom Triathlon
17 Jul 2024
Contributed by Lukas
Send us a textI hope you enjoy my brief race report from this year's Lake Whatcom Triathlon near Bellingham, WA, USA. I was attempting a person...
Water Is The Worst
09 Jul 2024
Contributed by Lukas
Send us a textWater! Bah! Drink 8 glasses a day, don't get dehydrated, look at the colour of your pee, drink with every meal, don't drink to...
The Eagle Has Landed
01 Jul 2024
Contributed by Lukas
Send us a textWe made the move! I am no longer in Vancouver, BC I am now in Victoria, BC on Vancouver Island. New running and cycling routes to be d...
New Episode Soon!
25 Jun 2024
Contributed by Lukas
Send us a textSorry for the delay, everyone! I am in the middle of a move. I am leaving the big city of Vancouver and going a quiet (yet very outdoors...
When The Going Gets Tough...ADAPT
17 Jun 2024
Contributed by Lukas
Send us a textThings are going to go wrong. Plans are going to fall apart or change. Your perfect approach is going to hit a speedbump. So what should...
When The Going Gets Tough
10 Jun 2024
Contributed by Lukas
Send us a textIt was a hard end to my week. Did it get me down? Hell no! I doubled down on my sleep and mindfulness - winning combination.Support the ...
Overtraining vs. Overreaching
03 Jun 2024
Contributed by Lukas
Send us a textThere is a big difference between becoming overtrained vs. overreaching. One is a serious physical issue and one is a planned period o...
Stop And Smell The Roses
27 May 2024
Contributed by Lukas
Send us a textAre you rushing through life? Are you hurriedly trying to get to that next interesting event? Do you feel impatient? Are you stubbing yo...
The Miracle of the Kettlebell
20 May 2024
Contributed by Lukas
Send us a textYou know that weird piece of gym equipment you've seen people throwing around? Ya, that hunk of cast iron that looks just too heavy...
Triathlon Is For Millionaires
14 May 2024
Contributed by Lukas
Send us a textTriathlon is expensive! The gear, tech, gels and whatnot can cost thousands, even tens of thousands of dollars. I'll never be able ...
Who Cares About What You Think?
06 May 2024
Contributed by Lukas
Send us a textMajor props to The Stoic Coffee Blog for the content of this week's podcast. I've been thinking about the problem of opinions ...
Heart Rate Training
29 Apr 2024
Contributed by Lukas
Send us a textI used to be addicted to my heart rate monitor but now I haven't worn one for 2 years. How do I feel about that? I came to grips wi...