Tri Chat with Lise Waltenbury

A podcast to encourage and engage triathletes across all distances and representing all athletic abilities. Tri Chat with Lise Waltenbury embodies the heart and soul of what makes everyday training so rewarding: testing our ability, overcoming challenges, and realizing our potential to fulfill or dream to cross the finish line! Elevating Athletes Performance.
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Tri Chat with Lise Waltenbury






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Elevating Athletes Performance

May 12, 2020

In this episode, Lise and Gabriela chat about their journey to Ironman.  

This is the year where everything changed.  All races are cancelled and the gyms are closed.  This made training a bit challenging.

The athletes have decided to keep training despite the uncertainty.


Dec 10, 2019

This is the start of the Journey:

-Lise, Gabriela and Rebecca race together as a relay team at the Barrleman 70.3.

-What happens when you get 3 strong swimmers on a relay team? They make plans for next season.

Journey to Ironman, What is it?

A group of 7 female athletes are following the same plan, Be Ironfit by the Fink's. 

A few athletes are racing Muskoka 70.3 while the others are still trying to find their perfect race.  

While Rebecca is registered for IM Mont Tremblant, it's a wait and see game for the rest of the crew.

Until the next time, have a great active day.



Nov 6, 2019

Welcome back Dr Tracey Teasdale ND

Lise and Dr Tracey talk about the role of hormones play in athletes, in particular the distance athlete.  You can work your way through a short workout anytime of the month. Tracking your cycle will help you get in tune with your body and how your body responds.

Garmin has a great tracking app. Fitbit and Apple watches also have them.  There are other apps that you can purchase of find for free.  P Tracker is the one that Dr Tracey uses.  You can also track the severity of your symptoms as well.

A calendar and day planner will work as well if you are not into tech.

Lise's goal race is IM Muskoka 70.3.  What are things that we can look at to optimize performance on race day.

Your cycle is broken up in two phases. The first half and the second half.

The first seven days we are lower in estrogen and progesterone.  Some say we are more like men because we don't have as much of these hormones that affect how we cool ourselves, how our fuel utilization is and how we recover.    That is usually when we feel the worst.  We have fewer hormones floating around, but it's usually the time when we are feeling crams, lethargic or nauseous.  Just knowing where you are in your cycle is important.  

There are things a naturopath can help with, from a hormone perspective.  

In training you can flip things around, but you can't do that on race day.

Having an idea of where you are in your cycle and how your body will respond to the conditions is really beneficial to your performance on race day.

The second half you get a peak in estrogen, then you drop off, you ovulate.  Then you another peak of estrogen progesterone that s the area when ere progesterone is a biggie.  That its when we get all of the PMS symptoms.  Not enough estrogen will do the same.  A naturopath can help balance those.

In terms of endurance, Progesterone is important for distance athletes.  It delays the sweat response.  If you are working out in the heat. IM Muskoka 70.3, mid July in Muskoka Ontario, it will certainly be hot.  You don't sweat as much and the sweat response is delayed which makes it harder to cool so it means your hydration practices have to be spot on.

Your plasma volume also drops so you don't have as much blood pumping around.  It also changes the electrolyte balance.  That information impacts the fueling and hydration status in plan for a race. 

Lise could have used that information at the Barrelman 70.3.  Dr Tracey also ran a half marathon on Toronto Island on that unseasonably hot day.

If women are on birth control or have an IUD, it's still beneficial to track, but the shifts won't be the same as someone naturally having their period.

Women are more sensitive to daily changes in nutrition, fasting and not eating regularly. 

We are also more sensitive to nutrient timing window after a workout.  Getting the fuel in right away helps setting you up for the next workout.

Most female athletes that Dr Tracey has met are looking at weight loss.  While some caloric restriction is ok, but in the long run there can lead to the female triad.  We need to fuel for performance.

Should Lise start trying with a base cycle.  This is the off season for most triathletes.  Weight loss is best done at this time.

Lise attended "The Art of Optimal Sports Performance" workshop hosted by Dr Tracey Teasdale, ND. and realized that while she eats healthy and over the course of the week, gets all of her nutrients in, that day, she did not get enough protein.

Generally, endurance athletes don't get enough protein or water.  Those are usually the first things to address to start performing better and weight loss.

We can also track your nutrition as well to get a  snap shot to see if your fueling needs are met. 

Getting enough sleep is also important.  Routine is important.  Going to bed and waking up at the same time is always important.  There are also sleep trackers as well.

The hours before midnight are critical. The recovery hormones that float around are at their peak before midnight, so if we don't get enough sleep, then we are not recovering as well.

Shift workers can benefit from doing the heaviest training when they are off or when they are on days.  There are also tricks that Dr Tracey can provide in office.


Absolute Athlete Care

Dr Tracey Teasdale ND

Facebook group:  Kick some Ashphalt


Dr Tracey ND

All of the music in the intro and outro is by Grant Boyer.  Be sure to check him out on Facebook at @grantboyermusic.

If you like our show, please help spread the word and tell 3 friends, like us on Facebook or follow me on Instagram.

If you would like to be a guest on the show or you would like to send your audio race report, send them to  Be sure to include GUEST or Race Report in the subject like so your email does not get lost.

Till next time, have a great active week.


Oct 18, 2019

Kitti McKay is a professional declutterer, organizer and productivity coach based in Halifax Nova Scotia. Kitti is passionate about promoting why decluttering is so important to your productivity and performance, and, while she is by no means a triathlete, she understands firsthand why an organized space is critical to your mindset.

Kitti grew up as an only child which she says can put too much pressure to perform.  However, it has allowed her to become self reliant as well as perhaps the root cause of her Type A personality.

Lise posed a question to her friends on  Facebook , "What is your biggest organization issues as a triathlete."

Kitti answers some of the questions on this episode.

Malvina asks "How can I organize my seasonal clothes in a small house with 5 adults?"

Jeremy asks how to create a pain cave, a place to train wit storage for his clothes and a white board.  

Shannon asked how to organize the rest of her life.  

Some of the solutions presented are: Diy wardrobes with vertical hangers, office type partition and a family calendar.

It might be helpful to create a frame work for meals to remove thinking about what you are having for dinner that night. 

Routines are great.  Thinking ahead. Create systems.

Lise shares her triathlon cupboard as well as her training clothes basket from the dollar store.


Sometimes you need to enlist outside help.

Here is how you can reach Kitty McKay:

Website: www.cluttersolutionsbykitti
LinkedIn: Kitti McKay
Instagram: @kittimckay    
Twitter: @kittimckay1  
FB: Kitti McKay (personal) Clutter Solutions by Kitti (page)


If you like our show, please help spread the word and tell 3 friends. Like us on Facebook or send us an audio race report to

All of the music in this episode is by Grant Boyer.  Be sure to check him out on facebook at @grantboyermusic 

Until next time, have a great active week.



Sep 20, 2019

There are 4 times a year wen we are triggered to loose wight. 

1.  New Years

2. Summer

3.  Milestone birthday

4.  September

While it isn't easy, weight loss is possible if you tweet and stick to it. 

Lise shares her struggles with weight gain and her weigh loss attempts in the last few years.

Share your weight loss journey and success with us. Send a voice memo to with the title Weight loss Journey or Weigh Loss Success.

Till next time, have a great active week.



Jul 6, 2019

It's been a full year since my last episode of Tri Chat.  While it wasn't my intention, my overly ambitious schedule last year has left me a little burnt out.  

I had lost that loving feeling for training and triathlon in general. I didn't want to feel that way.  I want to be able to enjoy the sport for many years to come. You can check out my blog post about being ready to train again. 

I still plan to qualify for Boston in my 70's (or sooner)

My 2018 Race schedule:

  • 3 x 70.3, with one of them in Michigan
  • 2 Ragnar races, one of them being 5 days after Michigan
  • A full marathon only 3 weeks after my last 70.3

I changed my strategy this year and only I'm only racing short races for fun.  

My 2019 Race schedule:

  • Around the Bay 30K, 3 person relay
  • Butter Tart Trot 10K in my home town
  • Charity bike ride at the cottage
  • Ragnar Trail in Ontario at the end of August
  • Mystery destination race, not yet planned

Monday night speed/hill work is all about the following:

  • consistency
  • getting faster
  • friendships
  • getting out of my comfort zone
  • showing up even when I don't feel like it.

While I am feeling better and getting some more runs in, I'm still not ready to race this year.  But, thankfully, I have friends who are just crushing it this triathlon season. 

We will be hearing from them in the coming weeks.  We will follow their journey.  They will share their training, struggles, successes with us.

At the time that I am recording this, the Muskoka 70.3 is tomorrow. A special shout out to 2 of my Baydogs Dany and Danielle who are both racing their first 70.3 in the morning.  I can't wait to hear all about it.

We would love to hear from you.  Please send us your race reports and you can be featured on one of our upcoming podcasts. 

You can send a written report, with photos, similar to what you post on facebook, or you can also send an audio file that we can play on the podcast.  This really is the preferred method for sharing your race report. I love to hear your voice.  

I've registered and NOT registered for races based on other peoples race reports.  

Creating and sending an audio file is easier than you think.  Most smart phones come equipped with a voice recording app.  On the iPhone, it's called voice memos. 

Open the app, follow the steps and when you are happy with the recording, share via email to Voila.

If you like our show, please help spread the word and tell 3 friends. Subscribe to Tri-Chat podcast so you always know when the new episodes come out.

Check out @Grantboyermusic on FB.  He created al the music in this episode. You can also check out his videos on You Tube. 

Until Next time, have a great active week.





Jun 20, 2018

Lise embarks on her second Ragnar Niagara adventure.  If you have ever done a Ragnar you will certainly be able to relate to the adventures  in this episode.  If you haven't, then this may give you the nudge to give it a try.  Lise first heard of Ragnar from a the Manic Mommies Podcast many years ago. 

If you like our show, please help spread the word and tell 3 friends, like us on Facebook or follow us on Twitter and Instagram. 


Till next time, have a great active week.




Apr 19, 2018
In this episode, Lise talks about some of the social benefits of joining a tri club. She is a member of the Barrie Baydogs and loves the triathlon community. Lise also shares her conversation with Rich Trenholm, one of the race directors for the Tri Muskokan Race on June 24th and the Medical Director for IM Muskoka 70.3 on July 8th. The music played in this episode is by Grant Boyer,In the End. If you like our show, help spread the word and tell 3 friends, Like us on Facebook or follow us on Twitter. Till next time, have a great active week. Bye.
Mar 16, 2017

In this episode, Lise interviews Steven Bentley and Michelle Golovine. They share their knowledge on how nutrition isn't fueling, and how nutrition can lead to better performance.

According to Steven, there are 2 types of people, those who don't eat well and those who don't eat any bad food.  Either way, they aren't getting the nutrition they need to fuel performance.

About : Steven Bentley is51 years old in good fitness shape with almost 30 years experience coaching athletes. He has raced Kona twice and helped countless athletes get there. Susan Dell is among one of the busy athletes he has coached with no more than 13.5 hours per week training time.


About: Michelle Golovine is a 37 years old Firefighter who started racing in 2007. She is the mother of 2 daughters (ages 11 & 12) who shares how her nutrition allowed her to decrease the amount of calories she needed during the race ,thus reducing the gut issues during the race. She attributes this to the fasting cleansing system she was introduced to by Steven.


For more information, you can find Steven and Michelle on Facebook.


If you like our show, please help spread the word and tell 3 friends, like us of facebook, follow us on twitter. Leaving a positive review in Itunes will help this show reach more people.


If you would like to be a guest on the show, or you would like to send in your race report or training log story, please email us your MP3 file to


The music in this epoisode is by “The Bell, Do you know how to feel?”, instrumental.


Till next time, have a great active week




Feb 25, 2017

In this episode, Lise and Gabriela chat about how to pick races.  The process is simple when you have a coach making all the decisions for you.  When you are doing this on your own, there are a few strategies.  Working your way backwards is a great start.  Figure out when your longest rides/run/ training sessions will be.  Can you commit to this?


In our next segment Gold Medal and DQ, we highlight somethings that went right and somethings that didn't.  


The last segment in our show is called Real stories, Real Athletes.  This is where we feature your stories, your training, your race reports, your memories.  

Our first story of Digging Deep is from my friend and fellow Barrie Baydog Shannon Puna.  she is a triathlete, wife, mother of 2 and a blogger.  You can followShannon's journey at


If you like our show, please help spread the word and tell 3 friends, like us on Facebook and follow us on Twitter.


If you would like to be featured on our show, please send your voice memo to


Till next time, have a great active week.



Feb 19, 2017

In this episode,Lise and Gabriela share their stories of taking a break during training.  

Family life, work and training can take a toll and may make it hard to see the big picture. Before you burnout, at the end of the season and after a large training block may be a good time to take a break.  Be sure it's long enough to make you feel restored and allow you to focus and pay attention to other areas in your life.  Training your weaknesses and cross train may be some activities to focus on.

(the ideas from this episode is from Taylor Thomas from Training Peaks)

The 4 main benefits to taking a break.

1.  It gives you a chance to reflect

2.  It gives the body a chance to rest and heal

3. Prevents an overuse injury

4. Rejuvenation

(the ideas came from an article from Todd Kusukis)

If you like our show, please help spread the word and tell 3 friends, like us on facebook and follow us on Twitter


We would love to hear from you.  Email your voice memos to


Till next time, have a great active week.




Dec 18, 2016

I had the pleasure of interviewing Rich Trenholm, the president of the Tri Muskokan short course in Muskoka.  It is one of my favorite races on my calendar.

Tri Muskokan website is full of information, be sure to check it out. 


If you would like to volunteer, you get the food, the shirt, the swag and a discount on next years race.  To sign up, go to the webpage, scroll down till you see " Everyday is a new day to be awesome, start your awesomeness today".  The " please email our volunteer coordinator" link  is just above the 2017 Race Entrée Fees.  or you can click on the link below.

Volunteer coordinator

You can also register for the Tri Muskoka Winter Indoor Triathlon Classic.  happening on Feb 12th at the Canada Summit Centre.


I would love for you to share your favorite moments of the Tri Muskokan race.  You can email a voice memo to and we will feature it on one of our next episodes.  Till next time...have a great active week.


Until next time, have a great active week.


Looking for a great beginner plan?  Here is an 8 week couch to Try a Tri training plan for you to try.  Training plan

Short Course Training plan also available.








Nov 6, 2016

This week, Lise interviews Mel and Julia, two Illiana Multisport Triathletes. 

Is it possible to feel down after completing a full Ironman  distance?  Julia shares her story of how she felt.


IF you like our show, please help spread the word and tell 3 friends, like us on facebook, follow us on twitter.

The music in this episode if by the Bell, "Do you know how to feel" Intrumental.

If you would like to share your race report, record your voice memo race report and email it to

Till next time, have a great active week.



Sep 2, 2016

Erin is a triathlete, mother, teacher and a Women for Tri ambassador. She will be representing Women for Tri at the Ironman World Championship in Kona.

If you have any questions for Erin, we would love to have her on the show again to answer them.

Tri to Finish


Ironman World Championships


Erin Byrge


If you like our show, please help spread the word and tell 3 friends. Like us of Facebook, follow us on twitter or send us an email at


Till next time, have a great active week.


Jul 30, 2016

In this episode, Lise chats with her new friend Kelly Riegal Green, a fellow triathlete.  Her journey may not look like anyone else's.   She has lost over a 100 lbs, had 8 brain surgeries in 104 days, had uterine cancer and is on her way to becoming an Ironman.


Here are some of the sites mentioned during this interview.

Michigan Titanium

Tri to Finish

United in Stride

Team RWB

The United Stated Association of Blind Runners

Achilles Foundation

The Challenged Athlete Foundation


The music used in this episode is by the Bell.  Check them out.


You can leave your questions or comments for Kelly on the Tri_Chat with Lise and Gabriela facebook page.

If you like our show, please help spread the word and tell 3 friends, like us on Facebook or follow us on twitter. 

Till Next time, have a great active week





Jul 11, 2016

In this episode, we chat about race day rituals.  Lise also mentions the new trainer she has seen in the online Triathlon Magazine Canada

We would love to hear your race reports.  Please send them to


If you have a race ritual you would like to share, email us at or post it on our facebook page.


If you like the show please help spread the word and tell 3 friends, Like us on Facebook, follow us on Twitter and write a review on ITunes. 


The music used for the intro and the outro is "How to Feel" by the Bell.


Till next time, have a great active week.


Jun 28, 2016

In this episode, I interview Wes Ollson, a fellow Baydog.  He tells the story of his transformation and what led him to become a triathlete.  Inspiring. I also share my race report from my first race of the season, the Tri-Muskokan Sprint triathlon


I encourage all of the listeners to send in their audio race reports to  We will feature the race reports in the upcoming eposides.

If you have a show idea, please be sure to send us an email at


till next time, have a great active week.


Jun 5, 2016

On Sunday June 26t, I will be racing my first triathlon of the season.  The Barrie Baydogs will be competing against our friends from the north, the Tri Muskoka Team. 

Here is Brian Gray telling a little more about the event.  Hope to see you all there.

Have a great active week.


Apr 6, 2016

In this episode, Lise and Gabriela chat about some of their favorite and not so favorite swimming drills. 

The 2 triathletes are part of the Elevation Personal Coaching family.

The music used in this show is by The Bell. 

Feb 1, 2016

Our missions is simple, to empower women triathletes of all levels and all abilities.  We share our training and our questions with the listeners.

This week, we chat about physiotherapy and indoor bike trainers.  We still have many questions.  We would love to hear from you.  Email us your mp3 clips at

our music is by The Bell "do you know how to feel" intro and " I need nothing" outro


If you like our show,, help spread the word and tell 3 friends, follow us on twitter or like us on facebook.

Till next time, happy training.

Jan 18, 2016

Lise interviews David Waters, the Plant Powered Runner.  During this meeting David challenges Lise to try eating as a Vegan for 30 days and see how she looks, feels and performs.  The 5 year Paleo eater takes the challenge.  The journey and the results will be a future podcast.


If you would like to know more about David  read his blog "The Plant Powered Runner" .  Send in your questions for David via email at and we will answer them on a future episode.


Till next time

Have a great active week.


Music for this episode is by THE BELL, Do you know how to feel -instrumental.


Sep 20, 2015

This is our first episode of Tri-chat with Lise and Gabriela.  We are talking about the offseason.  We also have a great interview with Julie and Jim from the Podium Prosperity Group as well as a funny race report from Brian Gray, a Tri-Muskokan triathlete.

Podium Prosperity Group: phone 705 915-0200                 

Elevation Personal Coaching, Take your training to new heights

Trimuskoka Tri Club

The music from this episode is the The Bell, Do you know how to feel, from the Make some quiet instrumentals album.


If you would like to send a race report, please send it in a MP3 format to

If you like our show, please help spread the word and tell 3 friends, Like us on Facebook, Follow us on twitter and Instagram. 

Till next time, have a great Active Week.