3 GOALS MULTISPORT COACHING

Coach Erin Says | Triathlon Coaching for Busy Athletes

Practical triathlon coaching for busy athletes who want to train smarter, race stronger, and enjoy the journey.

Coach Erin Says podcast cover for 3 Goals Multisport Coaching with swim, bike, and run icons and the tagline triathlon tips for busy athletes.

Coach Erin Says is the triathlon podcast from Coach Erin Byrge of 3 Goals Multisport Coaching. Each episode answers real athlete questions about swim, bike, run, fueling, recovery, race-day execution, mindset, and fitting triathlon training into real life.

This is not a podcast about chasing perfect training weeks.

It is about helping real-life triathletes make better decisions, build confidence, and keep moving toward their goals with grit, grace, and a plan.

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Choose your favorite platform:

Watch on YouTube
Listen on Spotify
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Latest Episode

Episode 2: Why Staying in Your Zones Makes You Faster

Have you ever looked at an easy workout and thought, “This cannot possibly be enough”?

This episode came from a question Margaret asked about staying in the right training zones and understanding the purpose of easier efforts.

In Episode 2 of Coach Erin Says, Coach Erin explains training zones through the lens of an investment portfolio. Easy workouts are not wasted training. They are steady, lower-risk investments that help build the aerobic base, durability, and consistency you need to handle more later.

In this episode, you’ll learn:

  • Why easy training is not lazy training
  • What each training zone is actually doing for you
  • Why Zone 3 can become the sneaky “medium-hard” trap
  • Why harder is not always better
  • How staying in your zones helps you show up ready for key workouts
  • How training discipline shows up on race day

If you tend to turn easy workouts into medium-hard workouts because you feel good, this episode will help you understand why staying in the right zone may be one of the smartest things you can do.

Watch Episode 2 on YouTube
Listen to Episode 2 on Spotify

Read the companion blog: https://www.3goalsmultisport.com/why-easy-triathlon-workouts-feel-too-easy-and-why-they-work/

Previous Episodes

Episode 1: Why Am I Always Hungry During Triathlon Training?

If you feel like you are constantly hungry during heavy triathlon training, this episode is for you.

Episode 1 came directly from athlete questions about fueling heavy triathlon training, finding the right balance with carbs and sugar, and figuring out why hunger can feel so intense when training volume goes up.

Watch Episode 1 on YouTube
Listen to Episode 1 on Spotify
Read the companion blog

Have a Question for a Future Episode?

Coach Erin Says is built around real questions from real athletes.

If you have a triathlon training question about swim, bike, run, fueling, recovery, race-day execution, mindset, or balancing training with real life, send it in.

Your question may become a future episode.

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Want a Training Plan Built Around You?

If you are wondering what your own training should look like, start with a free triathlon training plan built around your fitness, schedule, and race date.

2 Month of a Training Plan

Train with grit, give yourself grace, keep chasing your goals, and go make yourself proud.

Follow My Journey

Follow me on Instagram @this.girls.got.goals

I used to think lighter automatically meant faster. For a long time, I chased weight loss like it was the only goal that mattered. And yes, I have lost weight while training. But the biggest shift was not learning how to eat less. It was learning how to fuel the work. In 2021, I was underfueled, underconfident, and frustrated with my race performance. In 2022, I looked stronger, but I still wasn’t eating enough. I felt miserable and thought maybe that was just how racing had to feel. Then in January 2023, I joined the Triathlon Nutrition Academy (@triathlonnutritionacademy) because I wanted to learn everything I could about how to fuel for my sport. Not just how to lose weight. How to actually fuel the work. I trained hard. I ate enough to support the work. I recovered better. And I PR’d. By 2025, I was lighter — but more importantly, I was fueled, strong, confident, and racing like the athlete I had been trying to become. And now in 2026, I have maintained my race weight for almost two years. For the first time, I finally stopped the yo-yoing for good. So here’s what I know now: I’m not stronger and faster because I lost weight. I’m stronger and faster because I finally learned to fuel right. If you are constantly hungry during heavy training, it may not be a discipline problem. It may be your body asking for more support. This ties directly into Episode 1 of Coach Erin Says: Why Am I Always Hungry During Triathlon Training? Listen to the episode or read the companion blog at the link in bio. #triathlontraining #triathlonnutrition #triathloncoach #endurancefueling #athenatriathlete #womenwhotri #tridotcoach @dietitian.approved
Race fuel matters. Gels, chews, sports drink, bike bottles — yes, those are important. But they are not your whole fueling plan. If you are underfueling all day, skipping meals, avoiding carbs, or not eating well after training, your workout fuel has to do too much heavy lifting. That can show up as constant hunger, cravings, low energy, poor recovery, or flat workouts. Race nutrition is built during training. And daily fueling is part of that. This clip is from Episode 1 of Coach Erin Says: Why Am I Always Hungry During Triathlon Training? Listen to the full episode or read the companion blog at the link in bio. #triathlontraining #triathlonnutrition #triathlonfueling #endurancefueling #triathloncoach #ironman703
If you are constantly hungry during heavy triathlon training, it does not automatically mean you lack discipline. It may mean your body is asking for more support. Heavy training changes the demand on your body, and hunger can be information. Before you judge yourself, look at the basics: Are you eating enough overall? Are you fueling key workouts? Are you eating afterward? Are you getting protein across the day? Are you using carbs strategically? Are you hydrating well? Your body is not being dramatic. It may be giving you data. Full episode: Coach Erin Says — Why Am I Always Hungry During Triathlon Training? Listen/watch at the link in bio. #triathlontraining #triathlonnutrition #triathloncoach #endurancefueling #ironman703
Mark wanted to go to Wrightsville for his birthday lunch 🌊
There’s something about a full moon that makes it easier to slow down for a minute. No pace to hit. No emails to answer. No checklist to finish. Just a reminder that some of the most beautiful things happen when we simply look up. The Strawberry Moon was worth the pause tonight. 🌕❤️
🏅 MEDAL MONDAY 🏅 This weekend brought heat, race-day changes, podiums, and a whole lot of perseverance. 💪 🏊‍♀️🚴‍♀️🏃‍♀️ Tri Goddess Tri ✨ LIMITLESS athlete Dawn Gohl crushed the Super Sprint, finishing in 1:04:40 — earning 1st in her age group and 4th overall! What a strong day and an awesome result. 🚴‍♂️🏃‍♂️ St. Louis Triathlon / Missouri State Championships ✨ Jeff Collignon finished in 1:18:13 and took 1st Clydesdale! With the swim canceled and the heat causing many athletes to choose not to start, Jeff showed real perseverance by staying focused, adapting to the day, and getting it done. Two strong races, two podium finishes, and plenty to celebrate. Drop a 🎉 or 💪 below to help cheer them on!