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The Empower Hour with Katie & Sarah

The Empower Hour with Katie & Sarah

By Sarah Wassner Flynn & Katie Palavecino
The Empower Hour Podcast with Katie & Sarah will focus mostly on Powerzone training on the Peloton, while addressing issues that affect a broad spectrum of healthy living. We plan to share what’s going on in our lives, answer important training and racing questions, and bring on inspirational, intriguing, and insightful guests. All with the mission to motivate you to move!
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The 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! 
August 10, 2021
The Empower Hour with Katie & Sarah Epsiode 15: The Do's and Don'ts of Training on Vacation, plus the super inspiring athlete Deanna Dezzi
Katie 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 as an adaptive athlete and all of the amazing things she has accomplished despite it all. We were truly inspired by Deanna and think you will be, too.  SHOW NOTES: Article about whether to work out on vacation: Follow Coach Bec on instagram: @athletefood Follow Coach Laurel on instragram: @athletestyle 
July 29, 2021
The Empower Hour with Katie & Sarah Episode 14: All about Injuries with orthopaedic surgeon and sports medicine specialist Dr. Michael K. Ryan
Injuries! 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. We continue the injury conversation in our POWERHOUSE segment, bringing on Dr. Michael K. Ryan, an orthopaedic surgeon and sports medicine specialist at Andrews Sports Medicine and Orthopaedic Center in Birmingham, Alabama. Not only does Dr. Ryan treats triathlete patients, but he also competed in Olympic distance triathlons, one full Ironman, two half Ironman, and seven marathons. We brought Dr. Ryan on because he fills that elusive role of a doctor who “gets” and can connect with runners and triathletes, and understands that we don’t want to just be told to stop running to let an injury heal (as we've been told so many times).  Or worse, that we’ll never be able to swim, bike, or run again without pain. Thank you to Dr. Ryan for his time and amazing insight!  Show notes:  13:45: Sarah talks about lessons learned about plantar fasciitis and its postpartum connection.  Sarah's PF tools: ProFoot Plantar Fasciitis inserts (; Strassburg Sock (; Hoka Clifton 7 Shoes ( 26:30: Katie talks about her femoral neck stress fracture and how it lead to bone density issues and a celiac disease diagnosis.  Katie's Vasa Swim Trainer: 41:07: Powerhouse Dr. Michael K. Ryan discusses his background in athletics, how he decided to go into sports medicine, the most common injuries he sees among his athlete patients, plus treatment, and prevention. 1:10:45: Dr. Ryan weighs on on when it's ok to "train through" pain versus taking rest and getting it checked out.  Dr. Ryan's practice: Follow Dr. Ryan on Instagram: @mkr.md_ Listen to Dr. Ryan's podcast, Victory Over Injury:
July 07, 2021
The Empower Hour with Katie & Sarah Episode 13: Maximizing downtime between training blocks plus Yogi Jess Purtell
It'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, but also a yoga instructor. We discuss how she got into yoga, the mental and physical benefits of it, and how you can incorporate yoga into your training routine. Enjoy!
July 01, 2021
The Empower Hour with Katie & Sarah Episode 12: Maintaining a positive relationship while training, plus Jeff Ku, a Peloton-loving Triathlete
In 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 himself and how he came back from a scary health issue stronger than ever.  18:32: Power-Up with Matias and Katie Palavecino 38:02: Powerhouse with Jeffrey Ku: 38:05 Read more about Jeffrey Ku:
June 14, 2021
The Empower Hour with Katie & Sarah: Episode 11--FTP Testing and One Strong Mother, Leslie Knibb
This 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 like to watch her kid qualify for the Olympic games. Yep, Taylor Knibb is Leslie's daughter, and she will be heading to Tokyo next month as the youngest-ever member of Team USA for triathlon. Isn't that awesome? Leslie is such a humble, grounded woman who has had so much success in multisport and beyond, and truly, the epitome of a POWERHOUSE. 
June 07, 2021
The Empower Hour with Katie & Sarah Episode 10: a new partnership with The Tour
This 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. SHOW NOTES 6:30: Katie & Sarah talk about the a new partnership with The Tour 14:20: Start of chat with Ty & Jill 21:46: Ty shares what The Tour is about 24:08: Jill talks about going back to basics 27:00: Ty talks about announcing all Moderators will be making the music tours! 28:03: Ty discusses badges...thanks to squidpunch 29:35: Ty discusses medals 33:00: Ty discusses future in person meet ups and Jill discusses Spartan races 37:00: Live streams are coming back!  The Empower Hour with Katie & Sarah and The Tour partnership 42:30: Mo is doing some cool stuff with Tour tracking and Veronica doing Nite Riderz Follow Jill on the leaderboard at #queensgirl718 Follow Ty on the leaderboard at #Ty_TheTourGuide Follow the Tour on Instagram: @The_Tour_Community Check out the Tour Online:
June 01, 2021
The Empower Hour with Katie & Sarah Ep. 9: Olympic gold medalist Gwen Jorgensen on CBD + Registered Dietician Jenn Giles on Fueling Right
This 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 become a Registered Dietician, how to fuel before, during, and after workouts, as well as ways to stay hydrated--especially when you're sweating buckets on the Peloton. She also answers listener questions on the spot.  Then, our Powerhouse is a true champion: None other than Gwen Jorgensen, the first American to win a gold medal in the sport of triathlon, which she nabbed in 2016. Gwen has since had a son and turned her focus strictly to running and will be competing in the Olympic Trials next month. We chat with Gwen about her recent partnership with Beam, a company focused on providing CBD products tailored to active living. Gwen shares about how she uses CBD products to help her recovery and her wellness, reveals her impressive sleep hygiene routine, and talks candidly about how being a mom has changed her perspective as an athlete.   13:00: Power Up segment with Jenn Giles  Join Jenn Giles' free FB Group: THE SPORTS NUTRITION HUB Follow Jenn on Instagram: @jenngilesEat4Sport 49:30 Powerhouse: Powerhouse segment with Gwen Jorgensen Follow Gwen on Instagram:@gwenjorgensen Watch Gwen's YouTube channel: Learn more about Beam: Follow Beam on Instagram: @beam 
May 24, 2021
The Empower Hour with Katie & Sarah Ep. 8: Ask Us Anything
This 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 year olds, super shoes, and, Katie's Tour riding 11:13: Power-Up: Sarah Quizzes Katie on How well she knows her Peloton instructors 17:40 Powerhouses: we answer your questions 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. Mpaceline app Katie says is great for data geeks:
May 17, 2021
The 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 own moms, Liz and Betsy, for an open and honest chat about raising daughters (specifically, us!), the challenges they faced, and how they encouraged us all along to continue to go after our dreams--and continue to compete into our 40s! We hope you enjoy! Follow Steph Hoover on the Peloton leaderboard (@spins4steph) and Instagram @aniestepher)
May 09, 2021
The 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 Barker
In 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 on Ty Audronis, Jill Federici, and Jennifer Barker who are the founders and group admins for The Tour, who discuss the group's trajectory from a few members to 19,000 in just one year. They talk about how they've evolved and created a supportive community of riders, and a challenge that almost brought the group to shut down over the summer. Bonus: They also spill about a new Tour event coming up soon!  SHOW NOTES 7:17: Katie & Sarah talk about the Spring Powerzone Pack Challenge 16:18: Start of Power Up segment: Coach Rebeccah Wassner of Team Wilpers talks about Periodization and the importance of periods of rest in training to build strength and intensity in a training block. 19:00 We talk about variety and mixing training times and different types of workouts in. 22:00 How to work towards micro goals within training blocks (like an FTP test or other goals) 22:43: On the importance of rest days to avoid hitting a plateau 28:28: Start of Powerhouse segment: Introducing the Tour group: Ty, Jill, and Jennifer. 31:18: Ty shares how he came up with The Tour, common misconceptions, and how it's a "dim sum" of rides. 41:00: The group shares how they had to establish rules from the beginning in the group and had to squash bullying. 44:11: Jill talks about how she designs Tours and selects the rides. 46:00:Ty offers a tip to group admins and how to avoid drama in large groups. 48:10: Jen talks about gift exchanges among the Tour group and how she helps to foster a sense of community and support among members. 54:00: Ty talks about an incident that occurred during the #BLM protests over the summer, how he almost shut the group down, and how it led to the inception of the Breathe Tour. 57:50: Jen talks about moderating and deleting politically charged posts and the difficulty in doing that, and how it brought them closer as group leaders. 60:15: Ty talks about the recent waiver The Tour added to prevent riders from overdoing it. 1:07:45: Jen talks about the recent fundraiser for the National Alliance for Mental Health, future in-person meet-ups. 1:08:40: Ty shares the upcoming Tours that will be their own music genres, which will include their own categories of music, including indie rock, glam rock, punk, EDM, country, hip hop, Broadway and more. 1:10:23: Jen shares about the next special event, Lisa's Technicolor Dream Tour, which debuts on Saturday, May 1, as well as the instructor finale from Jill on Sunday, May 2. Follow Jill on the leaderboard at #queensgirl718 Follow Jen on the leaderboard at #1blndbmbshll Follow Ty on the leaderboard at #Ty_U_Up Follow the Tour on Instagram: @The_Tour_Community Check out the Tour Online:
April 30, 2021
The Empower Hour with Katie & Sarah Episode 5: Training for a Triathlon with Peloton plus Powerhouse Pro Triathlete and Team Wilpers Coach Laurel Wassner
This 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 coaching during the pandemic. Laurel chats about how much she loves to help all athletes of all levels, from beginners to elites, and how rewarding the experience has been for her. Show Notes: 2:00-6:00: Katie & Sarah rehash their Pelofondo rides 19:34: Power Up segment: Laurel Wassner weighs in incorporating outside rides and triathlon training with Peloton workouts 34:58: Powerhouse Segment: Laurel Wassner shares her story as the first cancer survivor to become a pro triathlete and Ironman champion.  53:30: Laurel describes the Team Wilpers coaching philosophy and how they are open to all levels of athletes with varying goals.  1:02: Laurel talks about recovering from having Covid-19 and her careful return to high-level training and racing.  Watch the Livestrong documentary on Laurel & Rebeccah Wassner: Watch the Bobbi Brown "Pretty Powerful" video with Laurel & Rebeccah: Read more about Laurel's story: To find out more about Team Wilpers coaching: Follow Laurel on Instagram: @athletestyle @laurelwassner Follow Katie on the Peloton leaderboard: #katiepalavecino Follow Sarah on the Peloton leaderboard: #trisarah4kids Follow Laurel on the Peloton leaderboard: #laurelwassner
April 22, 2021
The Empower Hour With Katie & Sarah Episode 4: All About Pelofondo, featuring Pelofondo founder Landon Arnold
This 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 Powerhouse segment, we talk to Landon Arnold, who founded Pelofondo as a passion project just a few years ago. It has since exploded in popularity, and this weekend's Pelofondo has upwards of 15,000 riders registered. We hope this gets you excited about your upcoming Pelofondo ride, or at least you'll be inspired to join the next time around! Show notes: 13:10: Power Up Segment with Katie P. offering tips on going long Search for specific songs in Peloton rides on 25:47: Powerhouse Segment with Pelofondo founder Landon Arnold Learn more about Pelofondo:, @pelofondo on instagram Follow Katie on the Peloton leaderboard: #katiepalavecino and on instagram: @katiepalavecino Follow Sarah on the Peloton leaderboard: #trisarah4kids and on instagram: @sarahwassnerflynn
April 13, 2021
The Empower Hour with Katie & Sarah Episode 3: Peloton Bike Fits and a Powerzone Obsessed Mother Daughter Duo
This 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 have participated in many Powerzone Pack challenges, so it was great to hear about all of their time on the bike as well as their very unique bond. SHOW NOTES: 19:25: Power Up Segment Featuring Team Wilpers Expert Fitter Dwayne Adams 41:00: Power Houses Segment Featuring Jennifer Hogan and Brigit Hogan Martina For more details on a Team Wilpers bike fit: For more info on the Pan Mass Challenge (PMC):  Follow Dwayne on Instagram: @bikefitdwayne @citybikesdwayne  Follow Brigit on the Peloton Leaderboard: #hulkhoganmini Follow Jennifer on the Peloton Leaderboard: #fitgram06
April 09, 2021
The Empower Hour with Katie & Sarah Episode 2: New zones, heart rate training, and special guest Matias Palavecino
In 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 champion, Matias is a lifelong athlete who only recently discovered the wonders of Becs Gentry on the Peloton tread. He chats about how he got over his aversion to the "dreadmill" and the unconventional way he has used the Tread and Becs' workouts to train for major races, including a half-Ironman in Miami last week, where he won his age-group.  Show Notes 2:33: Katie and Sarah talk about riding PZ classes in new zones.  9:00: Katie and Sarah explain about the upcoming Pelofondo.  17:50 Power Up Segment: Matias chats about heart rate and power zone training. 27:50: Powerhouse Segment: We talk about Matias's journey to the top of his game in triathlon, including using the Peloton Tread in his workouts. Follow Matias on the Peloton leaderboard: #mat1as  Follow Katie on the Peloton leaderboard: #katiepalavecino  Follow Sarah on the Peloton leaderboard: #trisarah4kids
March 31, 2021
The 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 saved her life. Once you hear her story, you’ll never want to say, “I’m too tired to workout today” again. Enjoy! SHOW NOTES THE POWER UP Segment (addressing FTP testing and training during pregnancy): Starting at 21:55 POWERHOUSES Segment (featuring Katie Kickel Hernadez and her inspiring journey from a breast cancer diagnosis to starting her own nonprofit, and how she used Peloton to power her through it): Starting at 28:06  Find out more about the Powerzone Challenge here: Here's Katie P's vacation destination (with a 50-meter pool!): Find out more about Team Wilpers coaching: Check out Katie H's nonprofit, Knowledge Is Cancer's Kryptonite (KICK):  Follow KICK on social media: @kickbrca  Follow Katie Kickel Herndandez on Tik Tok: @rkhernandez17; #clevelandkate on the Peloton leaderboard Follow Katie P on instagram: @katiepalavecino; #katiepalavecino on the Peloton leaderboard  Follow Sarah on instagram: @sarahwassnerflynn; #trisarah4kids on the Peloton leaderboard Follow Coach Bec on instragram: @athletefood
March 23, 2021