89: Ironmans, Running Gait Analysis, Dry Needling + More

Female Athlete Nutrition

In this episode of the Female Athlete Nutrition podcast, I talk with physical therapist and Ironman triathlete Dr Caitlin Alexander. Having grown up as a dancer since the age of 3 and getting a taste of triathlon as a teenager, we hear how Caitlin was drawn back into endurance sports post college and fell in love with Ironman triathlons. She shares her quick progression in the sport as an amateur age group athlete, from total beginner to now preparing the upcoming Ironman Age Group World Championships in Kona, Hawaii, in just a few years. She reminds listeners that early specialization is not always best: it’s never too late to try something new and reach a high level.

Caitlin talks about the training it takes to complete an Ironman: multiple sessions a day, swimming, biking and running. We explore the nutrition required to handle high training volumes, as well as on race day, based around carbohydrates and electrolytes. Practicing fueling and hydration in training is key to race day performance, and this often requires a lot of trial and error with different products because everyone’s needs and preferences are unique. Caitlin highlights how some nutrition mistakes prompted her to really dial in her approach to fueling and hydration. We talk more about hydration, understanding your sweat, and preventing GI distress.

Caitlin shares how personal experiences with injury led to a major career change, going back to school to become a physical therapist after initially working in the music and performing arts industry. We discuss how varied her role as a physical therapist is and touch on some of her specialities: bike fitting, running gait analysis, and dry needling, We discuss how our own athletic experiences allow us to better relate to clients; Caitlin explains how her background in triathlon makes her more successful as a PT. We dive into running gait analysis for injury prevention and performance, centering around optimizing cadence and stride length.

Caitlin and I discuss dry needling and electrical stimulation, what it is, and how it can play a role in injury recovery. Caitlin emphasizes that manual therapies like dry needling are not permanent injury fixes because they don't address the root cause, load the tissue, or re-educate the body on proper movement patterns: effective recovery requires a multidimensional approach that addresses both the mental and physical sides.

Follow Caitlin and all she does on Instagram and Twitter @caitalexander

Caitlin’s Official Bio:

Caitlin Alexander, PT, DPT, CAFS is a physical therapist, multisport coach, Ironman triathlete based out of Boulder, Colorado. She holds a Doctorate in Physical Therapy and Certification in Applied Functional Science from the Gray Institute. She currently works as a physical therapist, bike fitter and run gait analyst at BUILD Sports Performance Lab in Louisville, CO. She enjoys being able to help athletes reach their goals on multiple levels, whether it's curating a rehab plan to recover from an injury, or analyzing an athlete's running mechanics to make performance gains. Caitlin is also an elite amateur triathlete and will be competing at the Ironman World Championships in Kona, Hawaii this fall.

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