The Mastery Lab

Athlete Spotlight: Meet Kathryn Writings

Athlete Spotlight: Meet Kathryn

Meet Kathryn 👋🏻 Kathryn and I have worked together since 2011. A few years ago,…

Elizabeth WaterstraatJanuary 18, 2026

Quiet Compounding Writings

Quiet Compounding

Recently, I finished Morgan Housel’s new book, The Art of Spending Money: Simple Choices for…

Elizabeth WaterstraatJanuary 5, 2026

2025 Triathlon Research in Review Writings

2025 Triathlon Research in Review

If you’ve ever wondered what the latest science actually means for real triathletes, 2025 research…

Elizabeth WaterstraatDecember 30, 2025

Progress Is Rarely Linear Writings

Progress Is Rarely Linear

One of the most persistent misconceptions in endurance sport is that improvement should appear as…

Elizabeth WaterstraatDecember 21, 2025

Raising the Bar: From Complete to Compete Writings

Raising the Bar: From Complete to Compete

In an end of season reflection, an athlete expressed how they felt they made the…

Elizabeth WaterstraatDecember 18, 2025

Swimming: Learned Through Feel, Not Force Writings

Swimming: Learned Through Feel, Not Force

Swimming has a way of testing patience. Progress is rarely linear. Effort does not always…

Elizabeth WaterstraatDecember 10, 2025

Why Listening to Athletes Matters More Than Their Metrics Writings

Why Listening to Athletes Matters More Than Their Metrics

In endurance sport, we measure almost everything: power, pace, heart rate, sleep, calories, HRV, readiness…

Elizabeth WaterstraatDecember 6, 2025

Cold Water, Calm Mind: Tips for Cold Water Triathlon Swims Writings

Cold Water, Calm Mind: Tips for Cold Water Triathlon Swims

If you’re racing Indian Wells 70.3 this weekend, let’s talk about preparing for the very…

Elizabeth WaterstraatDecember 2, 2025

What’s Holding You Back? Writings

What’s Holding You Back?

If you ask most endurance athletes what they want, the answer is simple: I want…

Elizabeth WaterstraatNovember 29, 2025

You and Your Goals: Ingredients For Athletic Success Writings

You and Your Goals: Ingredients For Athletic Success

Richard Hamming was a mathematician and computer scientist best known for his work on at…

Elizabeth WaterstraatMarch 24, 2025

It’s In Us: Why We Explore Writings

It’s In Us: Why We Explore

Alex Hutchinson’s book, The Explorer’s Gene: Why We Week Big Challenges, New Flavors, And Blank…

Elizabeth WaterstraatMarch 23, 2025

Interoception: How Awareness Makes You A Better Athlete Writings

Interoception: How Awareness Makes You A Better Athlete

What if I told you that something could make you a better athlete without requiring…

Elizabeth WaterstraatMarch 15, 2025

Explore & Exploit in Training Writings

Explore & Exploit in Training

Spring break is near – training and routine disruption ahead! It’s easy to caught up…

Elizabeth WaterstraatMarch 11, 2025

Am I Fit? Indicators of Improving Fitness Trends for Triathletes Writings

Am I Fit? Indicators of Improving Fitness Trends for Triathletes

Spring is almost here and with it comes questions about our fitness: are we fit?…

Elizabeth WaterstraatMarch 9, 2025

Stay The Path Writings

Stay The Path

I want to be fit. I know I don’t need to be fit. I want…

Elizabeth WaterstraatDecember 12, 2024

Muncie 70.3 Race Report Writings

Muncie 70.3 Race Report

Muncie. One of the longest running half Ironmans in the country. This weekend, I competed…

Elizabeth WaterstraatDecember 12, 2024

Learning at the OTC Writings

Learning at the OTC

This past week, I spent 4 days at USA Triathlon’s Endurance Coach certification program in…

Elizabeth WaterstraatDecember 12, 2017

Swim Smooth Coaching Course Writings

Swim Smooth Coaching Course

Last week, I had the incredible opportunity to attend Swim Smooth.  If you’re not familiar…

Elizabeth WaterstraatDecember 12, 2016

Notes from the Art & Science Symposium Writings

Notes from the Art & Science Symposium

This past weekend, I traveled to Atlanta for the USA Triathlon Art & Science of…

Elizabeth WaterstraatSeptember 30, 2016

Race Report: J-Hawk Late Bird Triathlon Writings

Race Report: J-Hawk Late Bird Triathlon

We are now within a few days of the 2016 Ironman World Championship. Before you…

Elizabeth WaterstraatSeptember 15, 2016