The Be Fierce & Tri Podcast

You’ve been consistent all winter — on the trainer, treadmill, and in the pool. So why does your first outdoor ride, run, or open water swim feel so much harder?

In this episode, Coach Jill Bartholomew explains why your fitness hasn’t disappeared — but your body has lost something else.

From environmental changes to neuromuscular adaptation, this is the real reason outdoor training feels harder in the spring — and how to get back t...

In this episode of the Be Fierce & Tri Podcast, Coach Jill sits down with Julie and Tony from Team No Coasting to unpack one of the most talked-about races of the season — the inaugural Little Elm 70.3.

What was supposed to be a fast early-season race quickly turned into a test of adaptability, resilience, and race-day decision making.

Here’s what went down:

• A last-minute swim cancellation just minutes before the start
• A tim...

If you’ve ever looked at your training plan and wondered how you’re supposed to fit it all in, you’re not alone.

In this episode, Coach Jill Bartholomew dives into one of the most common challenges endurance athletes face: balancing training with a busy, real-world schedule. Whether you’re training for your first sprint triathlon, a marathon, the Dopey Challenge, or an Ironman, the demands on your time can feel overwhelming.

The ke...

runDisney Princess Half Marathon Weekend 2026 Recap

In this episode, Jill and friends break down their full experience from Princess Weekend at Walt Disney World.

They discuss:

• The Princess Weekend Expo experience
• The runDisney gear phenomenon (and why Brooks shoes are everywhere)
• Race participation statistics and why Princess Weekend is one of the most female-dominated races in endurance sports
• Running the 5K through Epco...

In Part 2 of our conversation with data analyst Brian Davis, we dive deep into one of the most debated topics in endurance racing — corrals, course congestion, and what race data actually reveals about performance, safety, and race outcomes.

How much does corral placement really affect your time?
Is course cutting actually common — and how do race organizers detect it?
What happens when pacing, crowd density, and race log...

What really happens at the back of a runDisney race?

In this episode, I sit down with Brian Davis — physics professor, long-time runDisney athlete, and the unofficial statistician behind the Dead Last Start (DLS) movement — to unpack what most runners never see.

We talk about:

The origin story of Dead Last Start

Why some fast runners voluntarily start with the balloon ladies

How many runners actually cut the course (spoiler: it’s l...

In this episode, Jill and Carolyn discuss:

• Carolyn’s path to earning her pro card and racing professionally
• The realities of competing at the pro level
• Managing expectations and race-day nerves
• Imposter syndrome in endurance sports
• How Carolyn defines success today
• Balancing training with a full-time job
• Social media growth, plateaus, and mental health
• Advice for beginner triathletes
• Gear recommendations for new athletes
• Favorite and lea...

Imposter syndrome doesn’t just show up in the boardroom — it shows up at the starting line, in training cycles, and anytime we try something bigger than what we’ve done before.

In this episode, Jill is joined by Sharon from Bib and Tiara to talk candidly about imposter syndrome in endurance sports, careers, and life. They explore how comparison, gatekeeping, and external validation can undermine confidence, why women experience impo...

• What one week post-Dopey recovery should feel like
• Why heavy legs, low motivation, and emotional dips are normal
• The difference between discomfort and pain
• Why movement helps recovery — and when it becomes too much
• How to safely reintroduce running, cycling, or cross-training
• Fueling and hydration for post-race healing
• Alcohol, recovery, and why timing matters
• Disney-specific recovery considerations (feet, swelling, sleep)
• When to resu...

• Recorded just hours after the final race concluded
• Panel includes experienced runDisney and Dopey Challenge athletes
• Covers all race distances from 5K through Marathon
• Honest discussion of expo flow, merch availability, and pre-orders
• Crowd management, corral sizing, and character stop dynamics
• Weather conditions and their impact on performance and safety
• Fueling preferences: gels, chews, real food, and what worked (or didn’t)
• Medical...

Race-day nerves and butterflies are normal

The 5K is a warm-up, not a test

Conditions may be humid, foggy, or unpredictable — adjust calmly

Ignore comparison and other runners’ bravado

If a mile feels hard, manage this mile only

Adjust pace early if needed — pulling back is smart execution

Stopping too long often makes restarting harder

Run your race, in your body, at your effort

Trust yourself — you did the work

If you are training for a ...

• Shakeout runs should be very easy and optional
• Carb loading is complete — keep food light and familiar
• Avoid excessive hydration to reduce GI and electrolyte issues
• Stay off social media forums on race eve
• Lay out gear once and stop touching it
• Limit walking and standing as much as practical
• Expect imperfect sleep — it will not derail your race
• Set one execution intention (not a pace or time goal)

If you are training for a Triath...

Takeaways

Recovery is crucial between races in the Dopey Challenge.

Hydration and nutrition play a key role in performance.

Stretching before the race can alleviate soreness.

Plan your race day routine to include familiar foods.

Pacing should start easy to avoid early fatigue.

Be mindful of cumulative fatigue from walking in the parks.

Stick to your nutrition plan during the marathon.

Listen to your body and adjust as needed during the ra...

Takeaways

You need to have discipline during race weekends.

The 10K is crucial for setting up the half marathon.

It's important to feel controlled during the races.

Starting slow and finishing strong is a proven technique.

Running the tangents can save distance during the race.

Recovery is essential after the 10K and before the half marathon.

Drink electrolytes and feed your body for recovery.

Stretching helps prevent injuries and aids re...

Takeaways

There are only four days left until the first start line.

The 5K is an interesting event for Dopey participants.

Get some glycogen into your body before the race.

Treat the 5K more like a fun run than a race.

You should have plenty of time to stop at all the characters.

The finish line is quite a distance from the exit area.

The weather is looking nice for the marathon weekend.

Consider grabbing a cup of coffee at the food truck...

Takeaways

The Marathon Weekend Expo is a highly anticipated event.

Participants often feel nervous as the race approaches.

The Expo is a mix of excitement and exhaustion.

It's easy to overspend at the Expo without a plan.

Trying on race shirts is crucial due to sizing changes.

Transportation during race weekend can be tricky.

Hydration is essential during the busy Expo days.

Building a community is a key part of the experience.

Planning yo...

takeaways

• Carb loading is about supporting energy systems, not overeating.
• Muscle glycogen is crucial for sustained performance in endurance events.
• Avoid unfamiliar foods during carb loading to prevent digestive issues.
• Hydration should be balanced; overhydration can be harmful.
• Carb loading should be gradual and familiar to the athlete's diet.
• Don't compare your carb loading strategy to others; find what works for you.
• It's importan...

takeaways

• Packing early reduces decision-making later on.
• Travel logistics are crucial for a smooth race experience.
• Weather can change unexpectedly, so be prepared.
• Race day nutrition is vital for performance.
• Managing race day anxiety is key to success.
• Bring extra gear for different weather conditions.
• Don't forget essential items like ID for race check-in.
• Plan your nutrition strategy based on race duration.
• Pack light to avoid unne...