Join Coach Chris with Sami Winters, the race director at Ironman NC 70.3 in Wilmington, NC. Get all the insider tips and details for this amazing race, including a tidal swim, a point-to-point puzzle, and a finish on the Riverwalk—all built by a team of 1,200 volunteers and a great staff. We unpack the fast course, strict safety rules, and the community that makes PRs possible.

• why the date follows the tide charts
• what makes the swim fast yet technical
• warm-up workarounds without water access
• transition bags, no buckets, no solo cups
• bike course winds, counterflow, highway loop
• grated bridges with strict no-aero, no-pass rules
• T2 on a slant and fast setups
• run course tweaks and the Riverwalk finish vibe
• community impact, volunteers, and local giving
• practical travel, lodging, and packing tips
• athlete food plan and dietary options
• respect for neighborhoods and facilities

If you're racing this year, GOOD LUCK! Be sure to read your athlete guide and check out Sami's welcome letter and playlist.

Get more info, plus the video here

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📚 Download our free resources:

• 🥗 Guide to High Performance Healthy Eating
• 🏊‍♀️ 6 Steps to Triathlon Success: Free Guide
• 💧 Hydration Guide for Athletes
• 🏃‍♂️ Runner's Fueling & Hydration Cheat Sheet

🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
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In this practical episode for runners, PT and runner Dr. Rob Berghorn (Endurance Unleashed) joins Coach Chris to break down the need-to-know of efficient, pain-free running. We cover beginner to advanced cues, cadence targets, ground contact time, uphill/downhill technique, shoe selection vs. trends, when (and how) to use insoles, year-round strength training, and smart warm-up/cool-down routines. If your watch is spitting out numbers and you’re not sure which ones matter—or you want fewer niggles and more speed—this one’s for you.

Key takeaways:

• Start simple: build consistency (2–3x/week), try a run-walk approach, progress gradually.
• Cadence sweet spot: generally ~160–180 spm; use music or a metronome to train it.
• Ground contact time: aim roughly ~0.21–0.31 sec; shorter = less braking & stress.
• Hills: up = shorter, quicker steps; down = avoid hard braking; control with choppy steps if needed.
• Shoes: fit first (width & length); don’t chase trends; rotate models; use insoles as a tool, not a crutch.
• Strength all year (free weights, single-leg control) to prevent common hip/knee/foot issues.
• Always warm up (5+ min, dynamic) and cool down to speed recovery.

Send us a text

Support the show

🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨

📚 Download our free resources:

• 🥗 Guide to High Performance Healthy Eating
• 🏊‍♀️ 6 Steps to Triathlon Success: Free Guide
• 💧 Hydration Guide for Athletes
• 🏃‍♂️ Runner's Fueling & Hydration Cheat Sheet

🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook

Coach Chris Newport shares a simple six-step process for creating healthy, high-performing meals and snacks. She emphasizes the importance of selecting powerful proteins, incorporating colorful fruits and vegetables, focusing on healthy fats, adding extra fuel when needed, boosting meals with herbs and spices, and ensuring proper hydration.

Takeaways:
Pick powerful proteins to maintain lean muscle mass.
Aim for at least five servings of fruits and vegetables daily.
Healthy fats are essential for mental focus and recovery.
Add extra carbohydrates if you're active.
Use herbs and spices to enhance flavor and health benefits.
Hydration is crucial for overall health and function.
Protein needs increase with age and activity level.
Eating a variety of colors in your diet is beneficial.
Simple meals can be just as effective as complex ones.
Monitor hydration through urine color.

Send us a text

Support the show

🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨

📚 Download our free resources:

• 🥗 Guide to High Performance Healthy Eating
• 🏊‍♀️ 6 Steps to Triathlon Success: Free Guide
• 💧 Hydration Guide for Athletes
• 🏃‍♂️ Runner's Fueling & Hydration Cheat Sheet

🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook