Host Dirk Friel sits down with renowned strength and conditioning coach Erin Carson, whose client roster includes Olympic triathlete Taylor Knibb, Ironman elites Tim O’Donnell and Mirinda Carfrae, and ultra-running legend Courtney Dauwalter. Erin shares her journey from collegiate basketball and professional coaching to becoming a sought-after strength coach in Boulder, Colorado, and now, how she’s working with athletes like Taylor Knibb to prepare them for the Kona World Championships.
Erin Carson is an NSCA-certified strength and conditioning specialist and an NASM certified personal trainer. Her primary focus is on strength training for endurance athletes, and her programs are anchored in science-based fundamentals of mobility and strength training.
Together, Dirk and Erin unpack why strength training is a critical component for athletes seeking longevity, durability, and peak performance in endurance sports. Get ready for practical insights on how Erin structures strength programs for world-class athletes, why balancing strength with endurance matters, and how mobility and movement quality can be the secret sauce to keeping you on your feet (and on your bike) for the long haul.
Key takeaways: Whether you’re an age-group triathlete, a mountain-loving runner, or just want to ride your bike pain-free into your fifties and beyond, this conversation is packed with actionable advice. Erin’s approachable wisdom and evidence-based strategies will inspire you to rethink the role of strength in your own training—no matter where you are on your athletic journey.
Standout Quotes
The Importance of Consistency in Strength Training: “But you never want to lose ranges of motion that can benefit you as an athlete. So daily mobility, really important.”
“Who structurally can hold up the best in the final third of the race. Yeah. That’s the most important time.”
The Secret to Winning Endurance Races
Strength Training for Different Body Types: “And then when it comes to strength training, if you’re an ectomorph, then we might train four times a week for thirty to forty minutes. If you’re a mesomorph, we might train two times a week for thirty to forty minutes. If you’re an endomorph, we might train five times a week for twenty minutes.”
“Any mountain runner or endurance athlete, the stronger athlete, in my opinion, the more balanced, athlete is going to win these races, assuming they’re all level of talent.”
Why Weight Training Matters in Endurance Sports
