Is simply *believing* that something makes you faster all you need for a better performance outcome?  Enter the Placebo Effect.  In this episode, we explore how expectation influences endurance, why even just tasting a gel makes you faster, and how your mindset can change everything from pain perception to pacing and fatigue. We'll also discuss the flip side—the nocebo effect—and how negative beliefs can sabotage performance before the race even begins. Whether it's the same socks for every marathon, a new pair of "super shoes," a pre-race ritual, or a supplement you take, the placebo effect IS real, but it also proved that mindset is everything.  Have a listen! 

What really matters and what doesn't matter in the lead up to race day? As athletes, we pour our heart and soul into training, but leading up to race day, it's easy to get caught up in worries that don't impact our performance.  In this episode, we talk about what to focus on and what to leave behind.  This is more than just "controlling the controllables." It's breaking down the myths and emphasizing the truths to what impacts how you feel and performance on race day.  Have a listen!

When we started this podcast 5 years ago, we wanted to bring some realness into  triathlon and run podcasts.  To show the good, the bad, the ugly; the massive successes and the oh-so-embarrasing failures.  We wanted to pull back the curtain on training and racing- to make it less serious but also at the same time, to show that you can laugh and struggle and still go out there and kick some ass.  This podcast has always been, and always will be, two friends and coaches trying to educate, enlighten and most importantly, keep it REAL. THANK YOU for listening to us YAP for 200 episodes.  Here's to 200 more! - Amy and Angela 

7 Days of Riding.  From one coast of Spain to the other.  Through the Pyrenees Mountains.  55,000 feet of climbing. That's the Trans Pyr Stage Race and Angela just got back from completing it.  So what does it take to not only train for something like this, but also actually race across the Pyrenees?  From fueling to recovery to 7 days of epic riding, we cover it all in here !  Have a listen! https://transpyr.com/en  

What drives you to race? What's your why? That's the question Angela faced before she even lined up to the start of Ironman Lanzarote this year.  Diagnosed with a virus that had been brewing in her system for weeks without her knowing, Angela made the choice (with her doctor's permission) to start the race and see what she had in her.  She had a great swim and bike and ended up crossing that finish line and remembering WHY she does this sport.  Also, we have special guest appearance from Angela's mom, Kim! Have a listen! 

The Traka is a 3 day gravel event that takes place in one of the meccas of riding in Spain: Girona.  This year's race marked Angela's return to gravel racing after an almost 2 year hiatus.  With over 2600 meters of climbing in 200km, this race reminded Angela that gravel racing is so different than Ironman racing.  In fact, she may (or may not) have called Ironman racing "soft" in this podcast.  This race recap includes crying on the side of the road, last minute tire switching, running out of fuel, and a whole lot of riding alone for 8 hours.  Have a listen!

It was a banner day for PRs and BQs at the Boston Marathon this year! Cool weather, party cloudy skies, and a tailwind!  In this episode, Amy recaps her race and her 11 minute BQ for next year.  This is Amy's favorite race in the whole world, so step into the magic that is Boston :) 

It's time to revist fueling- not for training and racing (though we do touch on that)- but the day in, day out fueling that can make or break a session, a week, or even a year.  We talk about macronutrients, whether to track your food, what underfueling actually feels like, and more. Athletes often grapple with the question: "Am I fueling my body correctly?" This is especially true during peak training. We are here to help guide you through the upcoming months ahead.  Have a listen! 

The build and peak phases of training are where a lot of fitness gains happen, but unfortunately, those phases are where a lot of injuries happen. In this episode, we talk about how to stay healthy when fatigue is high and workouts are demanding. As we like to say, where there is smoke...well, go look for it and stop that little fire in its tracks before it grows.  We talk about key habits that actually keep runners consistent: smart fueling, recovery, strength work that supports your training,  and knowing when to push versus when to back off. Have a listen! 

A couple of weeks ago, a blizzard basically brought New England to a standstill, and Cape Cod was hit even harder- no power and heat for three days.  So when power was restored, it got us thinking about not only weather-related training disruptions, but also ANY training disruptions.  From illness to injury to just life- what do you do when you can't train consistently and how do you get back on track safely?