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

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.