149: How to Taper Well for a Race or Competition

In this episode, I break down how I approach tapering for big efforts, especially an Ironman. We talk about pulling back volume and intensity without losing fitness, handling the mental itch to keep pushing, and why that restraint actually sets you up to win. I also walk through how I set up my carb load to top off muscle glycogen so I’m not leaving anything on the table. I share what’s worked, what hasn’t, and the practical strategies I use so you show up on race day.CHAPTERS:00:00 Introduction01:15 The Importance of Tapering03:46 Defining a Taper06:40 Benefits of a Proper Taper18:34 Common Mistakes During Tapering29:11 Setting Up a Proper Taper33:10 Tapering Training Volume35:21 Race Week Training Schedule36:26 Experiencing the Taper46:35 Carbohydrate Loading Strategy58:28 Final Thoughts on Tapering and Carb LoadingORDER MY BOOK HERE:https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210FOLLOW:Become a BPN member FOR FREE - Unlock 20% off FOR LIFEhttps://bpn.team/memberIG: instagram.com/nickbarefitness/YT: youtube.com/@nickbarefitness

Today I sit down with 22-year-old Dylan Mandell, who is walking through his fourth cancer diagnosis with unshakable faith in Jesus. We talk trials, daily prayer, Scripture, surrender, and the strength of family as Dylan shares why he believes his healing was already paid for on the cross in full.CHAPTERS00:00 Introduction06:13 Facing Cancer with Faith11:27 Dylan's Journey: From Diagnosis to Faith15:24 The Role of Family and Upbringing31:22 The Importance of Discipline and Preparation41:41 Choosing Pain Over Medication44:31 Miraculous Recovery45:09 Keeping the Fire of Faith Alive49:50 The Potter and the Clay: Embracing Suffering57:48 The Power of Words and Discipline01:06:38 Living with Integrity and Faith01:10:31 Finding Peace in Faith01:18:56 Trusting God's Plan01:22:52 Conclusion and Final ThoughtsORDER MY BOOK HERE:https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210FOLLOW:Become a BPN member FOR FREE - Unlock 20% off FOR LIFEhttps://bpn.team/memberIG: instagram.com/nickbarefitness/YT: youtube.com/@nickbarefitness

In this episode, I'm covering five crucial lessons I've learned from over 20 years of my fitness journey. I outline the importance of combining strength and cardiovascular training, the differences between fueling for aesthetics versus performance, the necessity of balancing hard and sustainable training seasons, and the perils of overtraining. CHAPTERS:00:00 Introduction00:41 My Fitness Journey: From High School to Now02:55 Current Focus: Ironman Arizona Prep04:29 Five Key Lessons from My Fitness Journey06:25 Strength and Cardiovascular Training: A Balanced Approach08:31 High Rocks Training: The Perfect Balance12:34 Bodybuilding Prep: The Challenges and Learnings14:36 Marathon and Ironman Training Insights23:57 Post-Ironman Training Plans29:41 Fueling for Performance vs. Aesthetics37:09 Introduction to Bodybuilding Nutrition and CrossFit Performance39:40 The Role of Food as Fuel42:58 Balancing Hard and Sustainable Seasons55:29 The Importance of Doing Less01:06:12 Redefining Progress Beyond PRsORDER MY BOOK HERE:https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210FOLLOW:Become a BPN member FOR FREE - Unlock 20% off FOR LIFEhttps://bpn.team/memberIG: instagram.com/nickbarefitness/YT: youtube.com/@nickbarefitness

Today, Stef joins me to talk openly about how our faith has changed everything — our marriage, how we parent, how we see purpose. Stef walks through her journey from growing up Catholic to pursuing a real relationship with Jesus. I share the moment I got saved and how that forced me to realign priorities, identity, and how I lead at home. CHAPTERS:00:00 Welcome / why this conversation01:21 Ironman prep, strength work, and family04:22 Stef’s faith journey09:45 How faith changed our marriage and home14:18 My spiritual wake-up call20:44 Growth and struggle27:52 Salvation story40:45 Purpose and identity41:25 Marriage shift47:51 Training in a changing household50:02 Identity and control54:14 Raising kids to know God01:00:24 Daily rhythms from “Habits of the Household”01:12:05 Community and accountability01:17:54 Encouragement for husbands and wives01:21:11 Final thoughtsORDER MY BOOK HERE:https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210FOLLOW:Become a BPN member FOR FREE - Unlock 20% off FOR LIFEhttps://bpn.team/memberIG: instagram.com/nickbarefitness/YT: youtube.com/@nickbarefitness

In this episode, I break down the real costs when volume is mismanaged. I share what I’ve learned firsthand while building toward Ironman Arizona—how I fuel hard work without under-eating, protect muscle, keep hormones in check, and use recovery and sleep as performance tools. This isn’t fear—it’s a framework. If you’re pushing big miles, you need a plan that matches your ambition: smart nutrition, balanced programming, intentional recovery.CHAPTERS:00:00 Introduction03:47 Balancing Strength and Endurance Training09:58 Energy Deficiency in Endurance Training24:57 Nutrient Deficiency and Endurance Essentials36:38 Muscle Wasting and Reduced Strength45:04 Disordered Eating in Endurance Athletes52:59 Hormone Disruption from High Volume Training58:49 High Risk of Injury in Endurance Training01:03:49 Conclusion and Final ThoughtsORDER MY BOOK HERE:https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210FOLLOW:Become a BPN member FOR FREE - Unlock 20% off FOR LIFEhttps://bpn.team/memberIG: instagram.com/nickbarefitness/YT: youtube.com/@nickbarefitness

In this episode, I walk through the six stages of evolving as an entrepreneur — from a passion for fitness to building a purpose-driven brand. I share how adaptability, leadership, and clarity of purpose fuel long-term success. Whether you're just starting out or scaling your vision, this episode will help you stay rooted in why you began while pushing toward what’s next.CHAPTERS:00:00 Introduction02:38 Seeking Inspiration from the Team04:55 Turning Passion into a Business07:28 The Importance of Adaptability08:42 John Maxwell's Insights on Adaptability12:47 Reflecting on BPN's Evolution16:33 Starting BPN: The Early Days35:39 From Passion to Process40:14 Choosing Your Path: Hands-On or Hands-Off?43:43 Building Momentum: From $2K to $10K47:28 Stage Two: From Passion to Process47:48 Stage Three: Momentum Makes It Real54:06 Stage Four: Survival of the Fittest01:05:41 Stage Five: From Process to People01:13:02 Stage Six: From People to Purpose01:18:23 Full Circle: Passion and PurposeORDER MY BOOK HERE:https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210FOLLOW:Become a BPN member FOR FREE - Unlock 20% off FOR LIFEhttps://bpn.team/memberIG: instagram.com/nickbarefitness/YT: youtube.com/@nickbarefitness

Over the last decade, I’ve learned lessons that changed the way I lead, train, and live. These five takeaways from my thirties are built on experience—earned through challenges, failures, and growth. If you’re chasing clarity in your own journey, these insights will help you move with purpose and go all in.CHAPTERS:00:00 Introduction02:39 John C. Maxwell's Influence07:59 Influence vs. Popularity19:16 Building Trust and Competence25:20 The Ranger School Experience35:09 The Importance of Reward and Passion35:54 Protecting Your Priorities40:00 Building Your Inner Circle45:53 Balancing Sacrifice and Success59:37 Impress Less, Impact More01:06:41 Final Thoughts on LeadershipORDER MY BOOK HERE:https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210FOLLOW:Become a BPN member FOR FREE - Unlock 20% off FOR LIFEhttps://bpn.team/memberIG: instagram.com/nickbarefitness/YT: youtube.com/@nickbarefitness

In this episode, I answer various questions from a Q&A posted on Instagram, sharing insights on my training regimen, nutrition strategies, and reflections on personal growth through faith. But first, you'll get a good story for laughs.CHAPTERS:00:00 Introduction and Episode Overview00:36 Ironman Prep and Family Challenges01:18 Running and Training Insights06:19 Fuel Strategy for Long Runs09:36 New Product Launch and Brand Evolution11:09 Story Time20:00 Q&A: The Importance of Mentors29:28 Q&A: Consistency and Motivation37:12 Core Values and Decision Making38:41 Faith Journey and Bible Reading41:01 Transformation Through Christ45:48 Faith's Impact on Leadership49:51 Lessons in Obedience and Change54:21 Contentment and Ambition01:01:52 Post-Ironman Training Plans01:06:56 Managing Sickness During TrainingORDER MY BOOK HERE:https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210FOLLOW:Become a BPN member FOR FREE - Unlock 20% off FOR LIFEhttps://bpn.team/memberIG: instagram.com/nickbarefitness/YT: youtube.com/@nickbarefitness

In this episode, Dr. Kyle Gillett returns a third time to explore with me the growing issue of Relative Energy Deficiency in Sport (RED-S), how it affects athletes' performance and overall health, and strategies to mitigate its impacts.We also touch on the influence of social media on health perceptions, the effectiveness of red light therapy for recovery and sleep, and the recent buzz linking high-mileage running to colon cancer.CHAPTERS 00:00 Introduction and Welcome 02:11 Social Media and Health Information 06:18 Understanding RED-S (Relative Energy Deficiency in Sport) 10:47 Impact of RED-S on Athletes 16:05 Hormonal and Genetic Factors in RED-S 21:16 Cortisol and Its Role in RED-S 49:06 Personal Experiences and Training Insights 57:54 Unsustainable Ironman Training 59:54 Social Media's Impact on Fitness 01:04:03 Exploring Light Therapy 01:21:05 High Mileage Running and Colon Cancer 01:34:43 Alcohol and Its Effects on Health 01:41:04 Parenting and Core Values 01:48:51 Conclusion and Final ThoughtsBecome a BPN member FOR FREE - Unlock 20% off FOR LIFE ⁠https://bpn.team/member⁠Your trusted partner for Concierge Medicine & Aesthetics ⁠https://gilletthealth.com/⁠FOLLOW: IG: ⁠instagram.com/nickbarefitness/⁠ YT: ⁠youtube.com/@nickbarefitness⁠KEEP UP WITH DR. GILLETT IG: ⁠instagram.com/kylegillettmd/

I break down the recovery protocols fueling my peak Ironman Arizona build—from sleep and nutrition to sauna, cold plunge, and red-light therapy. I share lessons, stress-balance tactics, and family moments that keep me grounded. Whether you’re training hard or seeking better daily recovery, this episode delivers practical tools to optimize performance and prevent injury.Chapters00:00 Introduction and Overview04:44 Training and Recovery Challenges08:53 Understanding Stress and Recovery21:41 Balancing the Nervous System28:41 Tracking Recovery Metrics32:23 Prioritizing Sleep for Optimal Recovery40:32 The Game-Changing Sleep Tool46:42 The Role of Nutrition in Recovery54:16 Sauna and Cold Plunge Benefits01:03:48 Exploring Red Light Therapy01:12:28 Compression Boots and Massage Guns01:15:19 The Importance of Physical TherapyORDER MY BOOK HERE:https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210FOLLOW:Become a BPN member FOR FREE - Unlock 20% off FOR LIFEhttps://bpn.team/memberIG: instagram.com/nickbarefitness/YT: youtube.com/@nickbarefitness