The TriDot Triathlon Podcast

The Wildflower Multisport Festival is the "Woodstock" or "Coachella" of triathlon. Where the Countryside of California hosts a weekend endurance festival with triathlon, running, open water swimming, and so much more! After a hiatus, Wildflower returned in 2025 and TriDot was there in a big way! Host Vanessa Ronksley brings Coaches Ryan Tibball, Kurt Madden and Brandy Ramirez to the podcast to break down the epic weekend. They discuss everything from the course to the comradery and even share their favorite stories from the weekend. This podcast episode will make you want to be the first to sign up for Wildflower 2026, and will make sure you know how to conquer this iconic California course!

With our bodies needing the perfect amount of fuel, fluids, and electrolytes to thrive on race-day, plenty can go wrong with our nutrition intake while on course. Coaches Jasmine Moezzi and Kathy Ward-Hudson join the podcast to help us troubleshoot the seven most common nutrition issues athletes may face during their race. From dehydration and cramping to catching up if you fall behind on your fueling, we cover it all! This episode will help ease those race-day fears of getting all your nutrition in so that you can focus on the other three disciplines and have an amazing race!

With the run being the final leg of a triathlon, your body and brain are fatigued with plenty of miles still to go. Numerous things can go wrong trying to reach the finish line. Coach Chris Navin brings his coaching and racing experience to the podcast to help us troubleshoot the eight most common issues athletes may face during the run. From injuries and aches to brain fog, nutrition, and GI issues, we cover it all! This episode will help ease those race-day run fears and help you confidently finish your race!

Since the bike leg is the longest part of a triathlon, plenty can go wrong while out on course. Coach Kurt Madden brings his coaching and racing experience to the podcast to help us troubleshoot the seven most common issues athletes may face during the bike portion of the race. From mechanical and tech failures to nutrition and the saddle discomfort, we cover it all! This episode will help ease those race-day bike fears and help you have a confident ride in the saddle.

Even though the swim is the shortest part of a triathlon, plenty can go wrong as you make your way through the water. Coach Joanna Nami brings her coaching and racing experience to the podcast to help us troubleshoot the seven most common issues athletes may face during the swim portion of the race. From goggle and wetsuit issues to anxiety and the effects of water temperature, we cover it all! This episode will help ease those race-day swim fears and help you have a confident swim split!

Running on tired legs is a big time reality of triathlon training and racing. Triathlon Legend Mirinda "Rinny" Carfrae and running Coach Bobby McGee join the podcast to share all their wisdom for running strong while fatigued. Our Coaches will offer cues for holding proper run form even while tired and will provide tangible tips for strengthening your legs in training. Rinny and Bobby will touch on the importance of cadence and share their own personal stories and experiences. This episode is packed with knowledge and tips to keep your legs spinning during your next long run!

Ice baths, cryotherapy, cold showers (and more) are the new "it" thing for recovery. But does sports science actually support cold water as a positive body stimulus? Physical Therapist Dr. B.J. Leeper and Triathlon Coach Ken Presutti plunge into the podcast to share the benefits of cold water immersion. From the anti-inflammatory perks to body temperature regulation, and even boosting your metabolism, there are multiple reasons to get chilly in your training week. Our experts break down the appropriate temperature, give advice on how long to stay cold, and even discuss the importance of shocking your system. You'll be ready to yell "ice ice baby" as you jump into a cold shower after this chilling episode!

Racing a triathlon relay is a great way to mix up your race season, practice one specific discipline, and have fun along the way! Coaches Ben Sommerville and Ryan Tibball join the podcast to explain the most common relay formats and how to best race them. From selecting your teammates to split pacing and transition tips, Ben and Ryan coach us through it all. This episode will have you ready to grab some friends and register for a relay adventure!

A crucial touch point between a triathlete and their bike are the pedals and footwear that get those wheels moving! Coaches Jeff Raines and Ben Sommerville join the podcast to cover the essential info regarding bike shoes, cleats, and pedals. From running shoes and platform pedals to cycling shoes and clipless pedals, our coaches explain the pros and cons of the most common set ups. They'll break down what to look for when purchasing footwear and even how to put your cycling shoes on as quickly as possible. Whether you are new to cycling or an experienced triathlete, our coaches will help you put power through the pedals while keeping your feet happy!

Triathletes famously LOVE to train and tend to neglect rest and recovery. Properly resting our body is just as vital to triathlon performance as our training. Today Coaches Matt Sommer and Jason Verbracken join the podcast to help us get rest days right. Answering questions like “Do we actually need rest days?” And “what are signs our body needs a rest day?” After this episode you'll be ready to rest as hard as you train!