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Sarah Wassner Flynn & Katie Palavecino

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The Empower Hour with Katie & SarahThe Empower Hour with Katie & SarahThe Empower Hour with Katie & Sarah Episode 16: Ironman World Champ and Awesome Athlete Mom Mirinda Carfrae!In this very special episode of The Empower Hour with Katie & Sarah, we first toast Katie's birthday (with Cody Rigsby's Fun and Flouncies, ofc!) and chat about some summer fun. Then, we bring on multi-time Ironman World Champion Mirinda Carfrae for a candid conversation about being an athlete mom, and all that entails, but balancing family and training time, her racing plans for the future, and her secret for recharging after hard sessions (hint: It's all about the family nap!). Thank you to Athletic Greens for supporting this episode!  2021-08-1044 minThe Empower Hour with Katie & SarahThe Empower Hour with Katie & SarahThe Empower Hour with Katie & Sarah Epsiode 15: The Do's and Don'ts of Training on Vacation, plus the super inspiring athlete Deanna DezziKatie and Sarah take a breather from their hectic schedules (summer swim, enough said!) to catch up on the new Powerzone Pack Challenge (go PZEbras) and life in general. Then, in the POWER-UP segment, we bring on Team Wilpers coaches Laurel and Rebeccah Wassner for a lively discussion about working out while on vacation and some tips for keeping it fun so you can still enjoy your time away. And in our POWERHOUSE segment, we feature Peloton community member Deanna Dezzi, who has a condition that has caused her to be nearly blind. Deanna shares the challenges she faces...2021-07-2959 minThe Empower Hour with Katie & SarahThe Empower Hour with Katie & SarahThe Empower Hour with Katie & Sarah Episode 14: All about Injuries with orthopaedic surgeon and sports medicine specialist Dr. Michael K. RyanInjuries! No one wants them, but just about everyone gets one once in a while. So this week, Katie and Sarah delve into injuries by discussing their own experiences and frustrations with them in the POWER-UP segment. Sarah breaks down her recent bout with plantar fasciitis, including the weird way it recently cropped up, the lessons she has learned after repeat flare-ups, and how she finally beat the pain to get back to running happy. Katie talks about how a stress fracture lead to a surprise celiac disease diagnosis that eventually lead her to building stronger bones and body...2021-07-071h 22The Empower Hour with Katie & SarahThe Empower Hour with Katie & SarahThe Empower Hour with Katie & Sarah Episode 13: Maximizing downtime between training blocks plus Yogi Jess PurtellIt's episode 13 of the Empower Hour with Katie & Sarah, and today we are catching up on Sarah's race at the Rev3 Williamsburg Triathlon over the weekend, and talking about personal expectations and everything that comes along with that. Then, for our Power Up segment, we discuss how to fill the void between Powerzone Pack Challenges--and really, the time between any major fitness event--and stay motivated when you do not have a goal race or event in the near future. And for our PowerHouse segment, we bring on our friend, Jess Purtell, who not only is a Peloton devotee...2021-07-0147 minThe Empower Hour with Katie & SarahThe Empower Hour with Katie & SarahThe Empower Hour with Katie & Sarah Episode 12: Maintaining a positive relationship while training, plus Jeff Ku, a Peloton-loving TriathleteIn this episode, Katie & Sarah catch up on proud coaching and parent moments, ongoing training, and FTP success. Then, in the Power-Up segment, we bring back Katie's husband Matias to hear a candid and cute conversation about how the two of them continue to race and train as triathletes while balancing family and the rest of of life. And in our Powerhouse segment, we have Jeffrey Ku, a competitive triathlete who has incorporated Peloton into his race prep. Jeff is just an interesting, smart, and funny guy who also dabbled in swing dancing, and he shares more about...2021-06-141h 28The Empower Hour with Katie & SarahThe Empower Hour with Katie & SarahThe Empower Hour with Katie & Sarah: Episode 11--FTP Testing and One Strong Mother, Leslie KnibbThis week, Katie and Sarah offer their best advice for nailing the FTP test, sharing the lessons they've learned in the past and their best ways to approach it for a successful ride. Then, they talk to the amazing Leslie Knibb, who, at 58, is still crushing it as a triathlete. She is a multi-time world champion in her age-group, has podiumed in Kona, and is back at it post-pandemic, finishing first among all Masters woman at the Rock Hall tri over the weekend. Leslie shares her story of finding triathlon, balancing it with her career and motherhood, and what it's...2021-06-071h 18The Empower Hour with Katie & SarahThe Empower Hour with Katie & SarahThe Empower Hour with Katie & Sarah Episode 10: a new partnership with The TourThis episode of The Empower Hour with Katie & Sarah we are all about The Tour.  In Episode 6 we introduced you to Ty Audronis and Jill Fedirici, the founders of The Tour.  As leads of such a quickly growing group that has become very popular over the past year we chat with them on how the group has evolved to stay fresh and fun and how it really has something for everyone.  AND we are very excited to announce….Sarah and I have been asked to partner with them in a new running series. SH...2021-06-0150 minThe Empower Hour with Katie & SarahThe Empower Hour with Katie & SarahThe Empower Hour with Katie & Sarah Ep. 9: Olympic gold medalist Gwen Jorgensen on CBD + Registered Dietician Jenn Giles on Fueling RightThis episode of The Empower Hour with Katie & Sarah is all about what you do off the bike to make you a better athlete. First, Katie and Sarah catch up on the conclusion of ther 6 Weeks To Speed program, where they crushed their 5K goals, spring allergies, and a fun new joint venture. For Power Up, they bring on Registered Dietician-Nutritionist Jenn Giles, who, aside from being an accomplished triathlete and triathlon coach, has a private practice, Eat 4 Sport, where she helps athletes improve and grow by fueling right. Jenn shares awesome insight on just about everything, from how to...2021-05-241h 06The Empower Hour with Katie & SarahThe Empower Hour with Katie & SarahThe Empower Hour with Katie & Sarah Ep. 8: Ask Us AnythingThis week, Katie & Sarah mix it up a bit. First, we have a little fun on our Power-Up Segment with Sarah quizzing Katie on just how well she knows her Peloton instructors. Then, in our Powerhouses segment, we showcase you--our listeners and friends--who have asked us their training and Peloton-related questions, and we answer them. We chat about bike calibration, improving your cadence, doing PZ training on a non-Peloton bike, whether it's worth it to buy expensive cycling shoes, navigating Peloton programs, and staying motivated.  Show Notes Katie and Sarah catch up on mask restrictions easing, gas shortages, vaccinations for 12 y...2021-05-1757 minThe Empower Hour with Katie & SarahThe Empower Hour with Katie & SarahThe Empower Hour with Katie & Sarah Episode 7: Mother's Day Special!For a very special Mother's Day episode, Katie and Sarah bring on three extraordinary women. First, we chat with Stephanie Hoover, who, after a arduous journey with infertility, set on a different and unexpected course towards motherhood. She candidly talks about that experience, which includes foster care for who would become her two beautiful daughters whom she and her husband officially adopted in November, 2019. Steph is also a fierce Peloton community member and we talk about how her workouts help her maintain that balance when #momlife gets a bit too much.  Then, we bring on our...2021-05-091h 17The Empower Hour with Katie & SarahThe Empower Hour with Katie & SarahThe Empower Hour with Katie & Sarah Episode 6: Upcoming races, periodization, and all about The Tour (with founders and group admins Ty Audronis, Jill Federici, and Jennifer BarkerIn this episode, Katie and I catch up about our racing plans that our happening in the very near future, we chat about the Spring Powerzone Pack Challenge, and what else is new our way. In our Power Up segment, we bring back Team Wilpers coach and pro triathlete Rebeccah Wassner, who speaks to periodization and what that means as far as rest days and variety in your workouts go, and how you can incoporate it into your training plans, whether you're focusing on a half-Ironman or you're simply training for life. And in our Powerhouse segment, we bring...2021-04-301h 17The Empower Hour with Katie & SarahThe Empower Hour with Katie & SarahThe Empower Hour with Katie & Sarah Episode 5: Training for a Triathlon with Peloton plus Powerhouse Pro Triathlete and Team Wilpers Coach Laurel WassnerThis week, Sarah and Katie recap our epic PeloFondo weekends and discuss our next challenge….6 weeks to a fast 5K under the guidance of our one and only Sarah!  Then for our Power Up segment we bring on Team Wilpers coach Laurel Wassner (AKA Sarah's sister) to discuss the popular question of, "Can I train for a triathlon on a Peloton?”  We keep Laurel on for our Powerhouse segment because she is truly and inspiration to our community as the first cancer survivor to become a professional triathlete and multiple Ironman champion who recently channeled her passion for...2021-04-221h 13The Empower Hour with Katie & SarahThe Empower Hour with Katie & SarahThe Empower Hour With Katie & Sarah Episode 4: All About Pelofondo, featuring Pelofondo founder Landon ArnoldThis week, we are all about going the distance on the Peloton: It's Pelofondo time! Katie and Sarah are digging in to everything that this event entails. For anyone unfamiliar with Pelofondo, it is a community event for Peloton riders that focuses on long distance mileage (35-120 miles) over the course of one weekend. First, we are going to have our very own Katie P. as our Power Up expert to talk about her tried and true tips for going long on the Peloton (hint: It's not the same as going long on an outdoor bike!). And in our...2021-04-1359 minThe Empower Hour with Katie & SarahThe Empower Hour with Katie & SarahThe Empower Hour with Katie & Sarah Episode 3: Peloton Bike Fits and a Powerzone Obsessed Mother Daughter DuoThis week, Katie and Sarah rehash their spring break getaways, talk about getting back on the bike after being away, and make plans for the final weekend of training before next weekend's Pelfondo. Then, we bring on Team Wilpers Expert Bike Fitter Dwayne Adams to talk about the benefits of getting a bike fit for your Peloton in our Power Up segment. After that, we have our Powerhouses segment featuring the mother daughter dynamic duo of jennifer Hogan and Brigit Hogan Martina, who have such a special relationship–and a shared love of cycling. They are Powerzone devotees and ha...2021-04-091h 16The Empower Hour with Katie & SarahThe Empower Hour with Katie & SarahThe Empower Hour with Katie & Sarah Episode 2: New zones, heart rate training, and special guest Matias PalavecinoIn this episode, Katie and Sarah talk about the challenge of working in new zones after bumping up your FTP (the zone 4 struggle is real!), the upcoming Pelofondo, and how we plan to keep our fitness up when we're away from our bikes during our respective spring break vacations. Then, we bring on our POWER UP expert Matias Palavecino (AKA Katie's husband) to discuss the correlation between heart rate and power zone training and the benefits of both. We keep Matias on for our POWERHOUSE segment, because he is truly a force to be reckoned with: A multiple Ironman 70.3...2021-03-3156 minThe Empower Hour with Katie & SarahThe Empower Hour with Katie & SarahThe Empower Hour with Katie & Sarah Debut Episode!This week, Katie and I talk planking challenges and FTP tests, and finishing up the winter powerzone challenge. Then, in our POWER-UP segment, we dig into FTP testing during pregnancy with Bec Wassner, who is a pro Triathlete, cycling and triathlon coach with Team Wilpers (yes, as in that Matt Wilpers). And finally, in our POWERHOUSES segment, be prepared to be moved by Katie Kickel Hernandez, who will share her amazing journey of powering her way through a breast cancer diagnosis on her Peloton, and now using her platform to educate other women on genetic testing, which may have...2021-03-2359 minVictory Laps With Sarah Wassner FlynnVictory Laps With Sarah Wassner FlynnVictory Laps: The Podcast Episode With Sarah Wassner Flynn // Episode 2: Katie PalavecinoFor this week's conversation. I am thrilled to bring my dear friend Katie Palavecino aboard to share her victory lap. Katie is the personification of hashtag fitspo: She is a superstar triathlete, an accomplished swimmer, a Peloton extraordinaire, a mom of two, and rarely *ever* misses her daily workout. Katie seems to shine in all that she does, but a few years ago, her dreams of competing, or at least pushing herself to the max, were almost derailed when she ruptured her hamstring--it was actually torn 3 centimeters from the bone. Surgery followed almost immediately, and Katie, who had just competed i...2020-08-1044 min