This week Dennis chats with Michał Tarnowski — Scrum Master, meetup host, and trail runner — about his leap from road races to night ultratrail. Michał breaks down how he cut over 2 hours from the same course in two years: a 46.5 km mountain race (≈2,500 m+), run entirely after sunset with just a headlamp, one aid station, and plenty of grit. What we cover Race story: starting at dusk, climbing brutal gradients (up to ~46%), and why downhills are his superpower. Training that worked: lab testing → fix weak spots (aerobic base + lactate tolerance), lots of Zone 2, structured intervals, and adding a coach. Results: VO₂max up (≈53 → 57 in ~8 months), weekly volume ~60–70 km, faster easy pace at the same HR. Gear & fueling: trail shoes with a rock plate, 2L fluids, electrolytes, ~50g+ carbs/hour, headlamp; poles—pros/cons. Recovery lesson: gentle spin… then surprising benefit from short, fast repeats to flush the legs. Mindset: using focus on technical descents as moving meditation; balancing training with work & life. What’s next: Kraków’s city trail race and a ~58 km mountain event later this season. Follow Michał on Instagram and tag us with your trail questions! 🎧 If you enjoyed this, rate & follow Try to Thrive to catch the next episode.

In this episode of Tri2Thrive, Chris sits down with Marcin (a triathlete, father, husband, and HR professional from Poznań), to explore how one unexpected challenge turned into a life-changing passion. Marcin’s triathlon journey started as a birthday dare for a friend — 40 challenges for a 40th birthday — and one of them happened to be a triathlon. Without hesitation, Marcin joined the fun… and found himself hooked. What began as a spontaneous decision quickly evolved into a deep passion for endurance sports, community, and self-discovery. In this episode, Marcin shares:🏊‍♂️ How he went from zero triathlon experience to completing a Half Ironman under 5h30🚴‍♂️ What it means to balance training, work, and family life🏃‍♂️ The lessons triathlon taught him about planning, mental strength, and letting go💬 Why the community spirit and small progress steps matter more than speed or rankings💡 How consistency, discipline, and mindset translate into both sport and career Marcin reminds us that triathlon isn’t just about performance, it’s about growth, balance, and joy. His story is a beautiful reflection of what Tri2Thrive stands for: community, passion, and living life actively.

In this episode of Tri2Thrive, Chris sits down with Mico, who has just completed his very first Ironman 70.3 in Duisburg, finishing it in under six hours. 🚀 We cover: How a background in swimming helped him nail a 33-minute swim split 🏊 The highs and lows of a 90 km bike and half marathon run 🚴‍♂️🏃‍♂️ Why fueling and nutrition strategy can make or break race day The emotional rollercoaster of endurance racing How triathlon training has reshaped his lifestyle, health, and habits The importance of simply signing up as the first step to real change 💡 No matter where you are on your triathlon path, Mico’s story proves that it’s not about perfection, it’s about showing up and moving forward.

In this episode of Tri2Thrive, Chris and Dennis sit down in the studio to relive a truly unforgettable weekend at the Castle Triathlon Malbork - one of Poland’s most unique and historic races. 🏰 Dennis takes us inside his journey of finishing his first full Ironman distance — from battling through algae-filled waters and long hours on the marathon to the emotional moment of crossing the line (and becoming a knight in the process). 🚴 Chris shares his own race-day story at the half distance, pushing new personal bests on the bike, stronger than ever - proof of how consistent training pays off. 💡 Together, they reflect on the power of friendship, community support, and why these shared experiences matter just as much as the medals. And for those who want to level up their swim game:👉 Don’t miss the teaser about our upcoming workshop with Olympic swimmer Łukasz Wójt in Kraków on October 18–19. Visit https://tri2thrive.com/ for more information about the workshop. If you’ve ever wondered what it feels like to race past a medieval castle, fight through the lows, and celebrate the highs together, this episode is for you!

This week, we welcome Lukasz Wojt, a former Olympic swimmer turned professional triathlete and now a dedicated coach. Swimming is in his DNA - his grandfather competed in the 1952 Olympics, his parents were elite swimmers, and Lukasz himself represented Poland at the 2008 Beijing Olympic Games and won bronze at the European Championships. After finishing his swimming career, Lukasz transitioned into triathlon, achieving top finishes including 1st place at Ironman 70.3 Luxembourg (3:49) and a lightning-fast 8:03 Ironman finish. Today, he’s sharing his experience as both an athlete and a coach. In this episode, we dive into:✅ Lukasz’s journey from Olympic pools to Ironman start lines✅ The most common mistakes age group triathletes make in swimming✅ Why swimming is more about technique than endurance✅ How to transition confidently from pool to open water✅ The philosophy behind his swim workshops for triathletes Lukasz reminds us that in swimming, working smarter beats working harder - and small technique changes can unlock huge progress. https://www.instagram.com/lukasz_wojt/ 🎧 Tune in to hear how you can make swimming less of a struggle and more of a strength in your triathlon journey.

In this special episode of Tri2Thrive, Dennis welcomes our guest: Piotr Hydzik, former Polish National Youth Triathlon Team member and founder of Tree Wise, a triathlon club based in Kraków. With over a decade of coaching experience and a deep background in swimming, Piotr shares his journey from athlete to coach, his philosophy on building a sustainable triathlon lifestyle, and why swimming should first and foremost be fun. We discover the most common mistakes beginners make in the water, why technique matters more than mileage, how to transition from pool to open water, and how triathlon training connects to long-term health and happiness. Piotr shares insights that can make swimming more enjoyable and efficient, regardless of where you are in your triathlon journey. His perspective blends psychology, coaching, and personal experience into practical takeaways you can apply right away.   If you are interested in learning more about TriWise, please visit: https://www.triwise.pl/

🏊‍♂️🚴‍♂️🏃 In this episode of Tri2Thrive, Chris and Dennis share their full race-day experience from the Ironman 70.3 Kraków — a home race filled with epic highs, frustrating lows, and plenty of lessons learned. From the scenic swim in Zakrzówek Lake to a hilly bike course and a crowd-charged run through the city center, they break down every stage with honesty, humor, and insider detail. Together, Chris and Dennis unpack key topics including: The unbeatable race-day atmosphere: live music tents, a Polish freestyle rapper, and endless crowd support Swim challenges in tight starting conditions and how they navigated the chaos The bike leg’s hills, drafting penalties, and the confusion over race-day road rules Aid station frustrations: closed bottles, tricky gels, and missing litter zone signs The run course energy — and how stomach pain (Chris) and muscle cramps (Dennis) almost derailed their races Lessons learned on nutrition, gear placement, and drafting awareness Constructive feedback for organizers to make a great race even better next year Whether you’re planning to race Ironman 70.3 Kraków, curious about what it’s like to take on your first half Ironman, or just love a good race story, this episode delivers a mix of practical takeaways and heartfelt moments.

🚴 In this episode of Tri2Thrive, we explore the joys, challenges, and techniques of group cycling. Dennis kicks things off with a nostalgic story from his teenage years, riding with a local cycling club, reminding us all why group rides are more than just training sessions - they’re a community, fellowship, and motivation on wheels. Together, Chris and Dennis unpack key topics including: Why group rides are so much fun (and motivating!) The power of slipstreaming and how to do it safely How to rotate leads using the Belgian Tourniquet Aero bars in group rides: why you shouldn’t use them when riding close The importance of communication, signaling hazards, and riding predictably Why pacing is everything—don’t burn out early, even if you’re excited Personal anecdotes, cycling fails (broken bikes and busted plans!), and laughs Whether you're new to group riding or a seasoned cyclist, this episode will help you ride smarter, safer, and stronger together. And yes—Chris did leave Dennis behind… sort of. 😅

In this energizing episode of Tri2Thrive, Chris sits down with long-time friend and endurance enthusiast Jan Koch to unpack a hot topic in the world of athletic performance: the ketogenic diet. Jan Koch shares his personal journey, from calisthenics to running and ultimately to embracing a low-carb, high-fat lifestyle. With over a decade of experience navigating keto, he explains how it has shaped his energy levels, recovery, and race-day fueling strategies, all while balancing family life and business ownership. We explore: 🔍 Why Jan adopted keto and how it changed his health 🏃‍♂️ Keto’s effect on performance, from fasted runs to long bike rides 🧠 The mindset shifts required for breaking nutrition norms ⚖️ The pros, cons, and real-life challenges of maintaining a fat-fueled lifestyle 🍳 What a full day of eating looks like for Jan on keto and carnivore-style diets Whether you're curious about low-carb fueling for endurance, looking to try keto yourself, or want to hear an open, evidence-informed perspective, this episode delivers. Plus: Jan and Chris reflect on how nutrition isn't just a diet—it's a lifestyle, one that requires intentionality, adaptability, and a bit of social bravery. Tune in, fuel smarter, and as always, go thrive!  

In this episode of Tri2Thrive, Chris and Dennis are discussing the challenges of balancing triathlon training with business travel. Whether it’s a week-long road trip or a quick flight with only hand luggage, staying consistent with training and nutrition while on the move can be tough, but not impossible. They share personal stories, practical tips, and real strategies for: Training during hotel stays (even when gyms or pools are limited) Choosing the right gear when space is tight Sticking to your nutrition plan amidst buffets, business dinners, and late nights Managing expectations, saying "no" when needed, and keeping your long-term goals in mind This episode is for anyone who’s ever tried to squeeze in a run between meetings or faced the dreaded post-flight buffet temptation. Get inspired, stay consistent, and keep thriving, wherever your work takes you. 💼✈️🏃‍♂️

In the second part of our deep dive into safe cycling, we take a hard look at cycling laws in Poland and Germany and how a lack of clarity or awareness can turn a peaceful ride into a dangerous encounter. We talk road rights, car-cyclist dynamics, and what laws actually protect you (or don’t). Chris and Dennis also shift gears into practical tips and gadgets that make your ride safer and more fun, from smart radar sensors to aero hydration and the ever-important light setups. Finally, we hit the gains: how to train effectively, whether you’re chasing power data or just starting out. 🔒 Laws⚙️ Gadgets🚴 Training tips Let’s thrive on the road - together.

Welcome back to Tri2Thrive! In this episode, Dennis and Chris reunite in Kraków to talk all things cycling - from the joys of open roads to the challenges of staying safe. 🚴‍♂️ We kick things off with a personal story about a memorable mountain climb in France and reflect on what makes cycling such a unique experience. Then, we roll into an essential topic: cycling etiquette. Whether you're riding solo or joining a group, we break down the do's and don’ts to help you stay safe and respectful out there. We also begin scratching the surface of cycling laws — what’s required, what’s recommended, and where Poland and Germany differ. Expect some laughs, real talk, and a few “it depends” moments. 🎧 Next week, we continue with part 2 – diving deeper into the legal rules for cyclists and transitioning into our favorite topics: gear, training, and how to level up. You don’t want to miss it! 🛎️ Subscribe, leave us feedback, and most importantly – ride safe, stay mindful, and as always: Tri2Thrive.

In this raw and deeply personal episode, Chris interviews Dennis just one day after his emotional Ironman Hamburg experience — a race that didn’t end as planned. Dennis opens up about the highs and lows of his preparation, what went wrong on race day, and the difficult decision to stop during the run. From tapering missteps and cold water shock to unexpected breathing issues and the emotional toll of a DNF, this is an honest reflection on the reality of long-distance triathlon. More than a race review, this episode is about resilience, learning from failure, and the courage to keep going. Dennis shares the powerful lessons he’s taking with him — not just as an athlete, but as a person. 🎙️ A must-listen for anyone who's faced a setback, felt the weight of expectations, or needed a reminder that thriving isn’t always about crossing the finish line — it’s about continuing the journey.

In this episode, Chris and Dennis dive into what it takes to start running as part of your triathlon journey. Whether you're a complete beginner, already training, or a seasoned triathlete, this episode brings everyone together to explore how to run smarter, stay injury-free, and support a thriving triathlon community. 🏃‍♂️ Topics covered: How to get started with running the right way (shoes, heart rate, pace) Why triathlon running feels so different (hello, jelly legs!) The power of brick workouts and mental preparation The importance of feedback, drills, and community support Tips for beginners and those returning to fitness - including how to avoid common pitfalls 🎧 Bonus: Hear about Chris’ training missteps and Dennis’ expert tips from track & field—and why running might not always be the best first move for everyone. Join us, get inspired, and let’s run into triathlon - together!

🎙️ Episode 3 – Strength Training for Triathletes: Yay or Nay? In our third episode of Tri2Thrive, we dive into one of the most underestimated aspects of triathlon training — strength training. Whether you’re just starting your triathlon journey or looking to stay injury-free and powerful long-term, this episode will give you the why and how. 🏋️‍♂️ What’s Inside: Why strength training is essential for triathletes — not just for performance, but for long-term health and injury prevention Chris' honest take on struggling to make time for core work, and Dennis' practical routine that fits alongside high-volume triathlon training How to train functionally vs. isolated muscle groups, and why it matters Easy ways to build a routine — even at home — and tips on getting started without a gym The role of physiotherapy, balance, and longevity in training A powerful visual comparison of aging athletes and how training can literally reshape your body over time PLUS: Dennis reflects on his recent Ironman 70.3 in Venice — what went right, what surprised him, and why consistency is the ultimate superpower. 💡 Bonus insight: We discuss this article from Runner’s World on how consistent training helps preserve motor units as we age:👉 Running Preserves Motor Units This episode is about more than lifting weights — it's about thriving for life, not just race day. 🔁 As always, we’d love to hear your feedback! Leave a comment, follow us on social, and let us know: How do you include strength training in your routine?

🎙️ Episode 2 – Couch to Tri: Starting Your Triathlon Journey In this episode of Tri2Thrive, Chris and Dennis explore what it really takes to go from zero to triathlon. From awkward first swims to finding consistency in training, they share personal stories, beginner pitfalls, and key lessons from their own journeys. You’ll hear: How they started from scratch and what kept them motivated Why swimming is often the hardest — and most humbling — first step The role of community, coaching, and consistency Tips on building habits, training at the right intensity, and setting realistic goals A few laughs, personal confessions, and a whole lot of encouragement Whether you're thinking of signing up for your first sprint triathlon or just looking to build better fitness habits, this one's for you. 🎧 Tune in, get inspired, and start thriving — one step at a time.

🎙️ Episode 1 – Why We Tri2Thrive? 📍 In our very first episode of Tri2Thrive, we, Chris and Dennis, introduce ourselves and the story behind this podcast and growing community. We share why thriving—not just surviving-is, is at the heart of everything we do, both in triathlon and in life. You'll hear about: Why we chose the name Tri2Thrive (and how tricky it is to pronounce sometimes! 😉) Our personal journeys: how we came to triathlon, and how setbacks in life led us to pursue growth and health What you can expect from this podcast: real, relatable conversations about triathlon, training, and living a thriving lifestyle — no elite-athlete pressure here! Our vision for building a supportive community where progress matters more than perfection We also give you a glimpse into our different personalities: Chris the tech-loving engineer and Dennis the nutrition and training nerd, but with one big thing in common: passion for improvement. ☕ Bonus: There's a little coffee talk, a few laughs, and a real look into why we believe everyone can thrive, no matter where you start.