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Simply Triathlon with Dina & Chris
Dina Grimaldi & Chris Kopcha
79 episodes
3 days ago
Send us a text We shoot the breeze in this episode on a variety of topics today: -Christmas cookie baking -Chris's new bike fit -Different breathing patterns in the pool -T100 and Ironman recent news -Training-related Christmas presents We hope everyone has a safe and excellent holiday season! 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: sim...
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Fitness
Health & Fitness
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All content for Simply Triathlon with Dina & Chris is the property of Dina Grimaldi & Chris Kopcha and is served directly from their servers with no modification, redirects, or rehosting. The podcast is not affiliated with or endorsed by Podjoint in any way.
Send us a text We shoot the breeze in this episode on a variety of topics today: -Christmas cookie baking -Chris's new bike fit -Different breathing patterns in the pool -T100 and Ironman recent news -Training-related Christmas presents We hope everyone has a safe and excellent holiday season! 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: sim...
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Fitness
Health & Fitness
Episodes (20/79)
Simply Triathlon with Dina & Chris
Swim Breathing Patterns, Bike Fits, Christmas Cookies, and More!
Send us a text We shoot the breeze in this episode on a variety of topics today: -Christmas cookie baking -Chris's new bike fit -Different breathing patterns in the pool -T100 and Ironman recent news -Training-related Christmas presents We hope everyone has a safe and excellent holiday season! 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: sim...
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3 weeks ago
40 minutes

Simply Triathlon with Dina & Chris
Moderation and Balance During the Off-Season and Holiday Season
Send us a text In this episode, we talk about how to moderate training during the off-season, when training structure is loose and baked goods are abundant. We discuss the all-or-nothing mindset, how to choose whether to do a workout or skip it, reviewing priorities during the holiday season, looking at the big picture and your goals next year, 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 ...
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1 month ago
50 minutes

Simply Triathlon with Dina & Chris
Back to the Basics: The Simplest Exercises You Can Do in the Gym, and How to Progress Them
Send us a text In this episode, we take strength training back to the basics. We go over six foundational movement patterns: -Squat -Lunge -Hip hinge -Push -Pull -Carry/core For each of these, we give examples of a super beginner bodyweight exercise, a slight progression, and another slight progression above that. We hope this helps athletes get started in the gym with the fundamentals, and that it takes some of the struggle and feeling overwhelmed out of the picture! Questions for us related...
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1 month ago
54 minutes

Simply Triathlon with Dina & Chris
Guest Karen Mastella Rode Her Bike Across the USA in 47 Days!
Send us a text Today, we speak with a special guest, Karen Mastella, who recently participated in Trek Travel's coast-to-coast bike adventure from Portland, Oregon to Portland, Maine! The journey took 47 days, covered 15 states, and averaged around 88 miles of cycling per day with the longest ride being 127 miles. Karen shares all about her journey - the training, the hardest parts, the mental struggles, the most fun and epic days, the stellar weather, the steep mountain passes, the friends s...
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1 month ago
51 minutes

Simply Triathlon with Dina & Chris
Athletes: Are Your Supplements Safe?
In this episode, we discuss supplements in light of a recent Consumer Reports article that supposedly revealed dangerously high levels of lead in many popular protein powders. We discuss the fact that supplements are currently NOT regulated by the FDA, what's best to look for in supplements as an athlete as far as third party certifications, and whether or not supplements are actually worth the investment. We also touch on the results of the Ironman 70.3 World Championships and the comeback o...
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2 months ago
49 minutes

Simply Triathlon with Dina & Chris
Running Safety 101: How to Stay Safe on the Roads and Trails During the Dark Winter Months
In light of the recent time change, today we discuss running safety as we get into the time of year when many of us might be running in the dark. We give tips on how to be SEEN, be ALERT, and be PROTECTED, in terms of apparel, lights, cars, animals, and much 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: simplytriathlonpodcast@gm...
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2 months ago
44 minutes

Simply Triathlon with Dina & Chris
Dina’s Injury Comeback Race - A 25K on Trails!
In this episode, we recap a race...for Dina! Throughout over a year of dealing with the ramifications of her initial bone stress injury, she's finally been able to train for a race, and her first trail race at that! Dina recaps the race, discusses her preparation and how surprisingly great she felt during the race, and talks about what it has meant to work through this injury and (maybe?) finally be back to racing. Questions for us related to triathlon, fitness, nutrition, anything? Topics yo...
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2 months ago
50 minutes

Simply Triathlon with Dina & Chris
The New Ironman World Champs Qualification Process Is NOT Working for Women!
In this episode, we chat about the latest update regarding the new Ironman world championship qualification process...and how it is very much NOT working in favor of women. We discuss the most recent Ironman's performance pool awards (spoiler alert - only ONE woman got a performance slot), surmise about how this could have happened, and hope that some changes happen very soon. We also recap the women's Ironman world champs in Kona, which was quite an exciting and dramatic race. Questions for ...
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2 months ago
38 minutes

Simply Triathlon with Dina & Chris
What to Do if You’re Feeling Lost During the Off-Season Without Structure
In this episode, we talk about how athletes, specifically those self-coached, can sometimes feel lost during the off-season without the training structure they're used to. How can we navigate this? How can we gently structure our training so that we don't end up not doing anything at all for several weeks or months, and maintain a solid foundation before next season? What do Dina and Chris like to do for their own enjoyment during the off-season that we might not have as many chances to do ot...
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3 months ago
42 minutes

Simply Triathlon with Dina & Chris
Ironman 70.3 New York Recap - Rule Regulation Concerns?!
In this episode, Chris recaps her experience racing her final 70.3 of the season at Jones Beach! Chris had an excellent performance, but also has a lot to share about how Ironman handled some aspects of the race, namely rule regulation and safety. 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: simplytriathlonpodcast@gmail.com Podcast Instagram...
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3 months ago
53 minutes

Simply Triathlon with Dina & Chris
Ironman 70.3 Jones Beach Race-Specific Advice, and How to Efficiently Tackle Hills on the Bike
In this episode, we chat about the upcoming Ironman 70.3 Jones Beach including some race- and course-specific tips for any athletes who might be racing (including Chris!) We also touch on the Ironman World Champs in Nice for the men that occurred this past weekend, and we answer a listener question and give some tips for how to strategize and improve hill climbing on the bike, specifically during races. Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us ...
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3 months ago
39 minutes

Simply Triathlon with Dina & Chris
Myths for New or Aspiring Runners - Debunked!
In this episode, we bust some myths for new or aspiring runners that may be preventing folks from trying the sport. Myths include: -Needing to run a certain pace, or run without walking -Needing to have a goal to run a marathon -Needing a $200+ carbon-plated shoe -And more! What did we miss? Let us know, and please share with anyone you know who is thinking about trying out running! Questions for us related to triathlon, fitness, nutrition, anything? Topics you'd like us to cover on the podca...
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4 months ago
51 minutes

Simply Triathlon with Dina & Chris
Guest Lydia Walter Recaps Her Amazing Performance at Ultraman Canada!
Today, Lydia Walter (@lyd_adventures) joins us on the podcast! This past July, Lydia raced Ultraman Canada - a three-day event consisting of a 6.2-mile swim and a 90-mile bike on day 1, a 171.4-mile bike on day 2, and a 52.4-mile run on day 3 - and was the first female finisher and second overall finisher! Lydia talks about how she got into triathlon and Ultraman (an Ironman wasn't challenging enough?!), her preparation for the race, and how the race itself went including swim logistics, biki...
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4 months ago
46 minutes

Simply Triathlon with Dina & Chris
Spectating the Leadville 100 Mile Trail Race at 10,000 Feet!
Dina spent the weekend in Leadville, Colorado, crewing for her friend Cristin who was running the Leadville 100 Trail Race! Dina recaps the race, Cristin's amazing efforts despite not making the time cutoff around mile 70, what it feels like to run/hike at 10,000+ feet, 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: simplytriathlonpo...
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4 months ago
51 minutes

Simply Triathlon with Dina & Chris
Controlling Our Controllables, Training for Over a Year Without a Race in Sight, and Consistency for Success
USA Triathlon Sprint Nationals was cancelled the morning of the race - another casualty this year due to weather. We chat again about controlling our controllables, moving forward, and how the finish line of a race isn't necessarily a finish line in the big picture, but a stepping stone. We also talk again about process goals vs outcome goals. Dina gives a big injury update, with some positive news after a big medical test, and how she's progressing and moving forward. We tie this back ...
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5 months ago
46 minutes

Simply Triathlon with Dina & Chris
Ironman Lake Placid 2025 Recap!
In this episode, we recap Chris's Ironman Lake Placid experience! (Spoiler alert - it was wet.) It was ALMOST a non-wetsuit swim, the weather was fantastic every day EXCEPT race day, but Chris had a solid race! Plus, there was even some drama with another athlete that involved law enforcement... We give a shoutout to a professional triathlete who raced two Ironmans in less than a week and placed very well in both, and we note that Ironman is teasing a new 70.3 somewhere in the US. Dina gives ...
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5 months ago
52 minutes

Simply Triathlon with Dina & Chris
Tips for Running in the Heat, Big Ironman Qualification Changes, and More!
In this episode, we catch up a bit after Dina has been on vacation! -Cedar Lake and Lake T tris have been happening -Summer is in full swing, and we give some tips on how to run safely in the heat -Chris prepares for Ironman Lake Placid which is rapidly approaching -Ironman world championship age group qualification has completely changed 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 fee...
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5 months ago
52 minutes

Simply Triathlon with Dina & Chris
Could You Be *UNintentionally* Underfueling for Your Training?
In this episode, we chat about a few different things based on recent news we’ve heard in the athetic world. First, we talk about the new Boston Marathon rules regarding adjusted qualifying times for net downhill races - meaning, athletes may no longer be able to seek out downhill races to qualify for Boston, or at least not as easily! We then touch on the passing of the first female winner of the Boston Marathon. Finally, we chat about RED-S in triathletes, specifically Lionel Sanders as he ...
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6 months ago
42 minutes

Simply Triathlon with Dina & Chris
Race Recap: Ironman "69.1" Western Massachusetts
In this episode, Chris gives a recap of her recent 70.3, which - guess what - had a cancelled swim. She also gives a quick recap of her training camp in Lake Placid with the Women On Wheels group. We also chat about the Escape from Alcatraz triathlon, during which an athlete was injured due to safety issues at the start of the race. 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...
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7 months ago
43 minutes

Simply Triathlon with Dina & Chris
What Do We Do When Weather Messes up Our Race? Is It Okay to Cut Workouts Short?
Weather happens! We talk about the very real possibility (and recent common occurrence) of races being altered due to weather, such as the swim being cancelled. What kinds of mental tools can we use to navigate this, even though it's obviously not how we want our race to go? We also chat about cutting workouts short. When is it reasonable to do so? Barring any emergency or time constraint, are there ever circumstances where it's okay to just say "this workout was good enough" and finish 10 mi...
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7 months ago
31 minutes

Simply Triathlon with Dina & Chris
Send us a text We shoot the breeze in this episode on a variety of topics today: -Christmas cookie baking -Chris's new bike fit -Different breathing patterns in the pool -T100 and Ironman recent news -Training-related Christmas presents We hope everyone has a safe and excellent holiday season! 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: sim...