Winter doesn’t have to stop your training! In this episode of Tri2Thrive, we dive into how to stay fit and motivated indoors using the treadmill. From smart workout strategies to keeping your mind engaged, discover how to make the most of your winter runs without stepping outside.

Chris and Dennis share their experiences with regular sauna and cold plunge sessions in Kraków. Both have noticed less muscle soreness, fewer physiotherapy visits, better sleep, and strong mental relaxation benefits.

🧊 Cold plunge takeaways: Studies show ice baths feel good but don't truly speed physiological recovery — only short-term soreness relief. Longer or colder isn't better, and cold exposure right after hard strength training can actually block muscle adaptation.

🔥 Sauna takeaways: Research is strongly positive. A 20-year study found 4–7 weekly sauna sessions significantly reduce cardiovascular and all-cause mortality. Sauna also improves vascular function and produces adaptations similar to endurance training.

✅ Verdict: Cold plunge is a nice-to-have recovery tool but shouldn't be overdone after intense sessions. Sauna has clear long-term health benefits. Sauna Sunday stays!

TL;DR: 🔥 Sauna = proven long-term health & longevity benefits. 🧊 Ice bath = feels great, helps with soreness, but don't overdo it after hard training. Listen to your body! 🧠💚

This episode is brought to you by NetBox Labs.

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#TriToThrive #SaunaSunday #ColdPlunge #IceBath #SaunaLife #RecoveryHacks #TriathlonTraining #Longevity #EnduranceAthlete #IronmanTraining #HealthAndWellness #BiohackingLife #TrainSmarter #RecoverBetter #TriathlonLife #netboxlabs

Dennis and Chris share their personal weight loss journeys – combining for over 25kg of fat loss. No fad diets, no quick fixes.

What You'll Learn: 🔥 How Chris lost 15kg (balanced eating → keto → 5-day fast) ⁠💪 How Dennis lost 11-12kg by discovering insulin resistance ⁠🍽️ The eating order: vegetables → protein → fruit ⁠🧠 Why brain fog disappeared when cutting carbs ⁠⚠️ Why "healthy" porridge was actually harmful 🔬 Tim Noakes study on carbs & performance

This episode is brought to you by NetBox Labs.

🎧 If you enjoyed this episode, rate & follow Tri2Thrive to catch the next episode.

She avoided PE class her entire school life. Now she runs 1:23 half marathons and finished top 20 women at Ironman 70.3 Kraków — faster than most men on the bike.

Meet Olga — an IT professional from Kraków who transformed from zero athletic background to elite-level triathlon in just 8 years.

In this episode, we cover:

• How she went from hating exercise to completing her first Olympic triathlon • The 3-year plateau that almost made her quit — and what finally changed • Why she runs LESS than you'd expect (and why that's the secret) • Balancing 2 workouts per day with a full-time IT career • Why only 20% of triathletes are women — and advice for those starting out • The mental lessons sport teaches about humility, discipline, and acceptance

Whether you're just starting your journey or stuck in a plateau, Olga's story proves that consistency beats talent — and it's never too late to begin.

🎧 Rate & follow Tri2Thrive to catch the next episode!

In this special year-end episode, Dennis and Chris reflect on an incredible 2025: 19 episodes, 700+ listeners, and a community that's growing stronger. From first-time Half Ironman finishes in Kraków and Malbork to a swim workshop with Olympic swimmer Luksaz Wojt, this year was transformational.

Looking ahead to 2026: Chris is tackling his first full Ironman in Klagenfurt, Austria together with Dennis. Dennis is chasing a sub-40-minute 10K and a faster Venice Half Ironman. Plus, Tri2Thrive is launching a new coaching platform designed to simplify athlete-coach communication.

Key themes:

• consistency
• the power of community
• remembering that less is more

Thank you to our sponsor, NetBox Labs!

Stay tuned for upcoming episodes on nutrition, hot & cold recovery, and interviews with extreme athletes.

Thank you so much for your support in 2025! ❤️ 🙏

Dennis and Chris are back and recording live from Malaga, Spain, one day before their next half-marathon. This episode focuses on routines: why they matter, how to build one, and what to do when life throws you off track.

They share real experiences of routines falling apart during travel and business trips, plus practical tips for bouncing back.

Key takeaways:

• Block your calendar for training
• Find a training partner or community
• Prepare nutrition in advance
• Even the smallest workout keeps the habit alive
• Get inspired by athletes who've achieved your goals

This episode is brought to you by NetBox Labs.

🎧 If you enjoyed this episode, rate & follow Tri2Thrive to catch the next episode.

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.

• 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.