Inside Tri Show

Welcome to a podcast series all about cycling in Colombia with Helen Murray. This is a mini series from Inside Tri Show. You can expect short, bitesize episodes as Helen and her husband Rich cycle from the capital of Colombia, Bogota to the second biggest city, Medellin. Across the episodes you'll hear if it's safe to cycle in Colombia, ideas of where to go and how to plan it. In part 9 Helen and Rich: · Finish their cycling adventure · Reflect on the highs and lows · Get transport from the outskirts of Medellin into the city centre You can either binge the episodes, or spread them out when you have ten mins or so here and there. If you're new to Inside Tri Show, take a look back through the archive. Whether cycling adventures are your thing, you love all things swim, bike, run or you want to learn more about iron deficiency anaemia you’ll find something that’s up your street. Learn more about your ad choices. Visit podcastchoices.com/adchoices

Welcome to a podcast series all about cycling in Colombia with Helen Murray. This is a mini series from Inside Tri Show. You can expect short, bitesize episodes as Helen and her husband Rich cycle from the capital of Colombia, Bogota to the second biggest city, Medellin. Across the episodes you'll hear if it's safe to cycle in Colombia, ideas of where to go and how to plan it. In part 8 Helen and Rich: · Descend for kms only to climb back up for kms · Have quiet roads to themselves · Visit beautiful towns in the heart of Colombia's coffee growing region You can either binge the episodes, or spread them out when you have ten mins or so here and there. If you're new to Inside Tri Show, take a look back through the archive. Whether cycling adventures are your thing, you love all things swim, bike, run or you want to learn more about iron deficiency anaemia you’ll find something that’s up your street. Learn more about your ad choices. Visit podcastchoices.com/adchoices

Welcome to a podcast series all about cycling in Colombia with Helen Murray. This is a mini series from Inside Tri Show. You can expect short, bitesize episodes as Helen and her husband Rich cycle from the capital of Colombia, Bogota to the second biggest city, Medellin. Across the episodes you'll hear if it's safe to cycle in Colombia, ideas of where to go and how to plan it. In part 7 Helen and Rich: · Feel energised after an unexpected rest day · Tackle a 22km climb! · Have to rely on the emergency snacks You can either binge the episodes, or spread them out when you have ten mins or so here and there. If you're new to Inside Tri Show, take a look back through the archive. Whether cycling adventures are your thing, you love all things swim, bike, run or you want to learn more about iron deficiency anaemia you’ll find something that’s up your street. Learn more about your ad choices. Visit podcastchoices.com/adchoices

Welcome to a podcast series all about cycling in Colombia with Helen Murray. This is a mini series from Inside Tri Show. You can expect short, bitesize episodes as Helen and her husband Rich cycle from the capital of Colombia, Bogota to the second biggest city, Medellin. Across the episodes you'll hear if it's safe to cycle in Colombia, ideas of where to go and how to plan it. In part 6 Helen and Rich : · Get shafted over a towel · Are invited into the house of some Colombians · Decide to change their route to have a much needed rest day You can either binge the episodes, or spread them out when you have ten mins or so here and there. If you're new to Inside Tri Show, take a look back through the archive. Whether cycling adventures are your thing, you love all things swim, bike, run or you want to learn more about iron deficiency anaemia you’ll find something that’s up your street. Learn more about your ad choices. Visit podcastchoices.com/adchoices

Welcome to a podcast series all about cycling in Colombia with Helen Murray. This is a mini series from Inside Tri Show. You can expect short, bitesize episodes as Helen and her husband Rich cycle from the capital of Colombia, Bogota to the second biggest city, Medellin. Across the episodes you'll hear if it's safe to cycle in Colombia, ideas of where to go and how to plan it. In part 5 Helen and Rich: · Discover that an 80km descent still involves a lot of climbing · Naviagte their way through the City of Manizales · Get their bikes on the roof of a pick-up You can either binge the episodes, or spread them out when you have ten mins or so here and there. If you're new to Inside Tri Show, take a look back through the archive. Whether cycling adventures are your thing, you love all things swim, bike, run or you want to learn more about iron deficiency anaemia you’ll find something that’s up your street. Learn more about your ad choices. Visit podcastchoices.com/adchoices

Welcome to a podcast series all about cycling in Colombia with Helen Murray. This is a mini series from Inside Tri Show. You can expect short, bitesize episodes as Helen and her husband Rich cycle from the capital of Colombia, Bogota to the second biggest city, Medellin. Across the episodes you'll hear if it's safe to cycle in Colombia, ideas of where to go and how to plan it. In part 4 Helen and Rich: · Face a 44km climb to 4,000m · Have a helping hand from a friendly Colombian · Start to get used to the stray dogs You can either binge the episodes, or spread them out when you have ten mins or so here and there. If you're new to Inside Tri Show, take a look back through the archive. Whether cycling adventures are your thing, you love all things swim, bike, run or you want to learn more about iron deficiency anaemia you’ll find something that’s up your street. Learn more about your ad choices. Visit podcastchoices.com/adchoices

Welcome to a podcast series all about cycling in Colombia with Helen Murray. This is a mini series from Inside Tri Show. You can expect short, bitesize episodes as Helen and her husband Rich cycle from the capital of Colombia, Bogota to the second biggest city, Medellin. Across the episodes you'll hear if it's safe to cycle in Colombia, ideas of where to go and how to plan it. In part 3 Helen and Rich: · Discover how to pick up local transport with bikes · Struggle to get the calories in · Start to discover quite how hilly Colombia is You can either binge the episodes, or spread them out when you have ten mins or so here and there. If you're new to Inside Tri Show, take a look back through the archive. Whether cycling adventures are your thing, you love all things swim, bike, run or you want to learn more about iron deficiency anaemia you’ll find something that’s up your street. Learn more about your ad choices. Visit podcastchoices.com/adchoices

Welcome to a podcast series all about cycling in Colombia with Helen Murray. This is a mini series from Inside Tri Show. You can expect short, bitesize episodes as Helen and her husband Rich cycle from the capital of Colombia, Bogotá to the second biggest city, Medellin. Across the episodes you'll hear if it's safe to cycle in Colombia, ideas of where to go and how to plan it. In part 2 Helen and Rich begin their ride from outside Bogota to Honda: · Can you find enough drinking water? · What happens when you get sick? · What are the temperatures like? You can either binge the episodes, or spread them out when you have ten mins or so here and there. If you're new to Inside Tri Show, take a look back through the archive. Whether cycling adventures are your thing, you love all things swim, bike, run or you want to learn more about iron deficiency anaemia you’ll find something that’s up your street. Learn more about your ad choices. Visit podcastchoices.com/adchoices

Welcome to a podcast series all about cycling in Colombia with Helen Murray. This is a mini series from Inside Tri Show. You can expect short, bitesize episodes as Helen and her husband Rich cycle from the capital of Colombia, Bogota to the second biggest city, Medellin. Across the episodes you'll hear if it's safe to cycle in Colombia, ideas of where to go and how to plan it. In part 1 Helen and Rich discuss: Why they wanted to cycle in Colombia How they organised it Why they feel nervous about it. You can either binge the episodes, or spread them out when you have ten mins or so here and there. If you're new to Inside Tri Show, take a look back through the archive. Whether cycling adventures are your thing, you love all things swim, bike, run or you want to learn more about iron deficiency anaemia you’ll find something that’s up your street. Learn more about your ad choices. Visit podcastchoices.com/adchoices

In the final episode of the Road to Roth series, sponsored by lifejacketskin.com it's race week in Germany! Join Helen in the last few days ahead of Challenge Roth and hear her post-race thoughts as she talks through the day which saw her finish in 11h12mins. Links Sponsor Helen for MOVE Against Cancer via her justgiving page If you're looking for an amazing triathlon coach who genuinely cares and listens, drop Mark Whittaker an email: [email protected] Get 10% off over at lifejacketskin.com with the code ROADTOROTH Thank you Thank you so much to Heiko Wörrlein, Belinda Granger, Victoria Murray-Orr and the whole team at Challenge Roth for helping me to pull this series together. It really is a special race and I'm so pleased I've been able to do this series about it. Thank YOU for listening to the series, I hope you've enjoyed it! Learn more about your ad choices. Visit podcastchoices.com/adchoices

How do you train for one of the biggest triathlons in the World? In part 2 of this special audio training diary from Inside Tri Show, host Helen brings you her thoughts and feelings with 9 weeks to go until Challenge Roth. Helen will talk you through her big period of training, her first sprint triathlon in years, a dodgy swim in a river, hellish brick sessions, work stresses and crazy pre-race nerves. Sponsor Helen Help Helen raise £1,000 for MOVE Against Cancer, to support people to be active following a cancer diagnosis. Find out all about MOVE Against Cancer and why your donations matter. LifeJacket Skin discount Thank you to Lifejacket Skin Protection for sponsoring the show. You can get 10% off the entire website with the code ROADTOROTH Music: https://www.purple-planet.com Learn more about your ad choices. Visit podcastchoices.com/adchoices

How do you train for one of the biggest triathlons in the World? In part 1 of this special audio training diary from Inside Tri Show, host Helen brings you her thoughts and feelings from 9 months out before Challenge Roth. Helen will talk you through her weekly training, how she got back into things after open abdominal surgery and why she decided to do an 80km ultra in the middle of training for Roth. Sponsor Helen Help Helen raise £1,000 for MOVE Against Cancer, to support people to be active following a cancer diagnosis. Find out all about MOVE Against Cancer and why your donations matter. LifeJacket Skin discount Thank you to Lifejacket Skin Protection for sponsoring the show. You can get 10% off the entire website with the code ROADTOROTH Music: https://www.purple-planet.com Learn more about your ad choices. Visit podcastchoices.com/adchoices

Former Challenge Roth Champion Belinda Granger is the final special guest in Inside Tri Show's Road to Roth series, brought to you by lifejacketskin.com. She's spent the best part of two decades coming to Roth, first as an athlete and now as part of the commentary team and as you'll hear in this interview, her passion is as infectious as ever. Belinda talks about why she believes Roth is the best race in the world. She explains why she was worried some athletes might choose to skip it with a packed race schedule. And she recounts some epic historical performances over the years. Follow Belinda on Socials Belinda Granger Instagram Protect Your skin while you train Thanks to the team over at Life Jacket Skin for sponsoring the Road to Roth series. Get 10% off at lifejacketskin.com with the code ROADTOROTH Sponsor Helen Helen's raising money for MOVE Against Cancer and you can sponsor her here. Music: https://www.purple-planet.com Learn more about your ad choices. Visit podcastchoices.com/adchoices

Former German professional triathlon couple Lothar and Nicole Leder are the stars of episode 5 of Inside Tri Show’s Road to Roth series with lifejacketskin.com. Lothar was the first person to go sub 8 hours for the iron distance, a feat he accomplished in 1996. In 2003 it was a double win in the Leder household, while Lothar beat Chris McCormack by 3 seconds for victory, Nicole won the women's race too. The pair have six Roth titles between them and they truly know what it means to win there. They understand the pressure, joy and kudos that comes with competing and racing at Roth for German professionals. These days they still return to Roth every year, but this time it's to support the athletes from around the world who they coach. Follow Lothar and Nicole on socials Lothar Instagram Nicole Instagram Lothar Coaching Website Lifejacket Skin Protection Lifejacket Skin Protection are sponsoring the Road to Roth series. They want you to look after your skin when you're out and about training. Use the code ROADTOROTH for 10% off the entire store at lifejacketskin.com or follow this link: https://lifejacketskin.com/discount/ROADTOROTH Sponsor Helen Helen's taking on challenge Roth in 2024, along with the Shropshire Way 80km ultra and Ironman Wales to finish! She's raising money for MOVE Against Cancer to help people affected by cancer to stay active. You can sponsor her here: https://www.justgiving.com/page/helen-murray-move Music: https://www.purple-planet.com Learn more about your ad choices. Visit podcastchoices.com/adchoices

In Episode 4 of Inside Tri Show’s Road to Roth series with lifejacketskin.com, we hear from German professional triathlete Jan Stratmann about why he is so excited to make his debut at Challenge Roth. Jan grew up hoping to be a professional footballer, until a ski accident put an end to his soccer dreams. Although his Dad was into triathlon and did Roth twice, Jan just thought 'he was crazy.' However with his football dreams in tatters, Jan set about trying to learn to walk again via aqua jogging and it turns out the German junior triathlon squad were training in the lane next to him. It was exactly what Jan needed to motivate him to recover from six months on crutches and gave him a new sporting dream. Roll on 2023, with his studies completed, Jan finished 3rd at the Ironman 70.3 World Championships, the perfect springboard to make his Roth debut the following year. Follow Jan on socials https://www.instagram.com/stratmannjan/?hl=en Lifejacket Skin Protection Lifejacket Skin Protection are sponsoring the Road to Roth series. They want you to look after your skin when you're out and about training. Use the code ROADTOROTH for 10% off the entire store at lifejacketskin.com or follow this link: https://lifejacketskin.com/discount/ROADTOROTH Sponsor Helen Helen's taking on challenge Roth in 2024, along with the Shropshire Way 80km ultra and Ironman Wales to finish! She's raising money for MOVE Against Cancer to help people affected by cancer to stay active. You can sponsor her here: https://www.justgiving.com/page/helen-murray-move Learn more about your ad choices. Visit podcastchoices.com/adchoices

In Episode 3 of Inside Tri Show’s Road to Roth series with lifejacketskin.com, we hear from Danish professional triathlete Daniel Baekkegard. He finished just off the podium in fourth place after a mechanical on his Roth debut, but he's hungry to return to the race that he describes as the best triathlon experience in the world. You'll hear why he's returning, despite the pull of other race series, if he thinks it will always be able to attract the top pros and his thoughts on why it's harder than ever before to be a professional triathlete. Follow Daniel on socials Instagram: https://www.instagram.com/danielbaekkegard/ Youtube: https://www.youtube.com/@Baekkegard Lifejacket Skin Protection Lifejacket Skin Protection are sponsoring the Road to Roth series. They want you to look after your skin when you're out and about training. Use the code ROADTOROTH for 10% off the entire store at lifejacketskin.com or follow this link: https://lifejacketskin.com/discount/ROADTOROTH Sponsor Helen Helen's taking on challenge Roth in 2024, along with the Shropshire Way 80km ultra and Ironman Wales to finish! She's raising money for MOVE Against Cancer to help people affected by cancer to stay active. You can sponsor her here: https://www.justgiving.com/page/helen-murray-move Music: https://www.purple-planet.com Learn more about your ad choices. Visit podcastchoices.com/adchoices

In Episode 2 of Inside Tri Show’s Road to Roth series with lifejacketskin.com, we speak to German adventurer and endurance athlete Jonas Deichmann. Jonas talked to us ahead of his attempt to break Sean Conway's World Record for the most long distance triathlons in a row. Sean Conway holds the record with 105 which he set in 2023 and Jonas is aiming to do 120. Challenge Roth will mark the half way point of his attempt and he is using the Roth bike and run course for his challenge. You'll hear why he's attempting the record, plenty of adventurer beard chat and how he plans to stay fit and healthy over the four month period. Follow Jonas on socials https://www.instagram.com/jonas_deichmann Lifejacket Skin Protection Lifejacket Skin Protection are sponsoring the Road to Roth series. They want you to look after your skin when you're out and about training. Use the code ROADTOROTH for 10% off the entire store at lifejacketskin.com or follow this link: https://lifejacketskin.com/discount/ROADTOROTH Sponsor Helen Helen's taking on challenge Roth in 2024, along with the Shropshire Way 80km ultra and Ironman Wales to finish! She's raising money for MOVE Against Cancer to help people affected by cancer to stay active. You can sponsor her here: https://www.justgiving.com/page/helen-murray-move Music: https://www.purple-planet.com Learn more about your ad choices. Visit podcastchoices.com/adchoices

In Episode 1 of Inside Tri Show’s Road to Roth series with lifejacketskin.com, we speak to Race Director Felix Walchshöfer, about what makes Challenge Roth one of the biggest, most popular and well-supported triathlons in the World. Roth has been part of Felix's life since he was first a volunteer at the age of 4. His late father Herbert was brave enough to say 'No' to Ironman’s demands and remain independent and helped to grow Challenge Roth into what it is today. His Mum Alice and sister Catherine are still very much part of the organising team. You always hear what a nice guy Felix is, and when you listen to this interview, you'll understand why. Follow Felix on socials https://www.instagram.com/felix_walchshoefer/?hl=en Lifejacket Skin Protection Lifejacket Skin Protection are sponsoring the Road to Roth series. They want you to look after your skin when you're out and about training. Use the code ROADTOROTH for 10% off the entire store at lifejacketskin.com or follow this link: https://lifejacketskin.com/discount/ROADTOROTH Sponsor Helen Helen's taking on challenge Roth in 2024, along with the Shropshire Way 80km ultra and Ironman Wales to finish! She's raising money for MOVE Against Cancer to help people affected by cancer to stay active. You can sponsor her here: https://www.justgiving.com/page/helen-murray-move Music: https://www.purple-planet.com Learn more about your ad choices. Visit podcastchoices.com/adchoices

Oncologist and 14 x Iron Distance Champion Lucy Gossage speaks to Helen fresh after finishing 3rd at the Montane Winter Spine Race on her first attempt and raising over £22,000 for MOVE Against Cancer Charity. You'll hear: Why Lucy entered the Spine race In depth about Lucy's final 24 hours, which at times felt like a living nightmare Why Lucy would have stopped herself from continuing, if she had been a race Doctor How Lucy survived getting stuck in a blizzard when the race got paused What happened when Lucy started to sleep walk and hallucinate What it means to have raised so much money for charity and inspired so many people Practical kit tips If she would do it again Like What you heard? If you enjoyed this episode, please share it with a colleague or a friend! Sponsor Lucy if you haven't already: https://www.justgiving.com/page/lucy-gossage-spine-move Follow Lucy Gossage on social media: X and Instagram Find out more about MOVE Against Cancer Charity And why not help Helen on her fundraising mission? Learn more about your ad choices. Visit podcastchoices.com/adchoices

Chrissie Wellington is a four time Ironman World Champion. She won all 13 of the 13 Ironman races she entered and set an incredible World Record, which stood for 12 years until it was beaten by Daniela Ryf. Since retiring, Chrissie has become a Mum and continued to inspire people around the World by dedicating herself to improve people's health and wellbeing through Parkrun. You'll hear: 07:00 We talk about the pie of life, taking different paths in life, choice and compromise 10:00 Listening to your gut to explore new things 13:00 What does Chrissie mean by her book title 'A Life Without Limits'? 19:00 Does Chrissie remember the first time we met? Oh there are some good stories in this section!!! 34:00 Why Chrissie enjoyed doing endurance challenges when she retired from professional sport, to avoid having an outcome goal. 38:00 The satisfaction of helping others, which can be more enjoyable than going for a certain time yourself. And why Chrissie took so much from being part of a team to help Sam Perkins cross the finish line in a marathon. 43:00 The bigger picture of being able to inspire others through sport. 'We can each pay it forward and that's the beauty to me of sport, much less about your own achievement. There's a deep satisfaction of achieving your goal, but there is so much more to it." 47:00 Why it can be hard to step away when you have a platform and you are good at something. 58:00 Knowing that there's life beyond triathlon for professional sports people and that your self worth is more spacious than you as swim bike run. 1.00:00 What was it like seeing Daniela Ryf breaking Chrissie's World Record? 1:06:00 Out of change comes opportunity. Find out more about this week's guest: Chrissie Wellington Twitter Chrissie Wellington website Joanne Murphy Tri Talking Sport Podcast with Helen, October 2023 Engadin Cross Country Ski Marathon, Switzerland!!!! Like what you heard? Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below A note from Helen This is the last episode of the Inside Tri Show. This conversation with Chrissie sums up so much of why I am stopping. I have done more than I thought possible and I am signing off with a very happy heart. This podcast would never have got to twenty two episodes, let alone two episodes, if it wasn't for you listening and supporting me and for my guests taking the time to talk to me. I am so grateful for the friendships the podcast has brought me, the connections I have made and the life lessons I have learnt. It's been an absolute pleasure and I hope it will continue to inspire people in the world of endurance sports. Thank you xx This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Learn more about your ad choices. Visit podcastchoices.com/adchoices

Laura Siddall has been a professional triathlete since 2013. She is a multiple Ironman Champion and although she comes from Great Britain, she lives and trains abroad and has spend time in the USA, New Zealand and Spain. At the age of 42, Laura finished twice in the top ten at the Ironman World Championships in 2022. You'll hear: 05:00 Laura talks through the tough time she has had since an accident during the bike leg of Ironman Brazil 2023, which resulted in a head injury. She doesn't remember what happened, and while she didn't break any bones, a CT scan showed she had a bleed on the brain. 11:00 Some of the side effects of the traumatic injury Laura sustained and how she has been dealing with those and why it's been so challenging. 15:00 Why saying to people 'I have a brain injury' is so hard. 26:00 Sharing her recovery journey Vs not sharing her recovery journey 30:00 We talk about meeting for the first time and why Sid has a heart of gold and always does stuff for other people. 37:00 Some of the ways that I've been inspired to do adventures following the podcast. 39:00 Some of Sid's highlights of her career as a professional triathlete. 42:00 How does Sid find life in Boulder? 45:00 DNF and DNS 48:00 Sid asks which have been the hardest interviews for me to do? 50:00 How do we think triathlon has changed in the past decade? Find out more about this week's guest: Laura Siddall Instagram Laura Siddall website MOVE Charity website Like what you heard? Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below GET YOUR HANDS ON AN EXCLUSIVE EPISODE! Sign up to be a vino buddy or a training buddy on Patreon and get your hands on two patrons-only episodes a year. Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show. This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Learn more about your ad choices. Visit podcastchoices.com/adchoices

Lucy Gossage and Nikki Bartlett don’t need much of an introduction to triathlon audiences. They’ve both regularly been on the podium across Ironman and 70.3 races over the last decade, Nikki won Ironman Wales 2023, Lucy won in Wales three times. While Nikki is still competing, these days Lucy works as an Oncologist and loves doing endurance adventures in her spare time. She also dedicates lots of time to MOVE Charity, to help and inspire people to move against cancer. You'll hear: 00:00 Where the mind goes during an Ultra marathon and an Ironman triathlon. 05:00 Lucy tells a story about Nikki's first trail race, when she didn't have GPS on her watch. 07:00 Lucy talks about the first time she and Helen met... when Helen was making a radio documentary about Ironman in 2013. And then Nikki recalls meeting Helen for the first time, just before her pro debut in 2015. 11:00 How their friendship has grown stronger over the years, especially more since Lucy has retired. 14:00 How daunting it is turning pro and how Lucy emailed Nikki just before her first pro race. 15:00 Imposter syndrome for professional athletes. 17:00 "It's crazy that people put professional athletes on pedestal" 18:00 Does Lucy miss anything about racing as a professional? 21:00 Why Lucy and Nikki get sad when they see age groupers being really strict with their training and not keeping it fun. 25:00 The feeling of things just flowing and feeling fun and enjoyable. 28:00 Things that Nikki's looking forward to once she finishes racing and why she doesn't intend to swim when she doesn't need to. 33:00 The timing of making a change. When is the right time to let go? 38:00 We talk about some of the episodes that have made an impact on us. We also talk about Inside Tri Show, putting together a podcast, the work involved. 52:00 The most chopper thing Nikki and Lucy have done! Find out more about this week's guest: Nikki Bartlett Instagram Lucy Gossage website MOVE Charity website Like what you heard? Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below GET YOUR HANDS ON AN EXCLUSIVE EPISODE! Sign up to be a vino buddy or a training buddy on Patreon and get your hands on two patrons-only episodes a year. Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show. This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Learn more about your ad choices. Visit podcastchoices.com/adchoices

After 9 months of training, a group of female listeners aka 'The Dream Team' head to North Wales, to take on THE ROC triathlon to inspire other women and raise money for MOVE Charity. THE ROC Wales offers a unique race format, involving a sea swim, cycling to the bottom of the highest mountain in Wales, a run up and down Yr Wyddfa, cycling back to the start and a 1km run on the beach to finish. How did they get on? Plus host Helen has some big news to share. You'll hear: An update from Beth, Millie, Nia, Ceri and Meg ahead of the race Mixed feelings on race day morning Post-race elation from The Dream Team and other Inside Tri Show listeners Relatable stories from normal women doing amazing things Some huge news from Helen - keep listening! Find out more about this week's guest: Sponsor The Dream Team and raise money for MOVE Charity THE ROC Instagram THE ROC website Like what you heard? Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below GET YOUR HANDS ON AN EXCLUSIVE EPISODE! Sign up to be a vino buddy or a training buddy on Patreon and get your hands on two patrons-only episodes a year. Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show. Listener Discounts For $15 Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishow This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Learn more about your ad choices. Visit podcastchoices.com/adchoices

Hannah Saitch took the female win at Ironman Wales in 2022, she's notched up two top five finishes at Norseman and has qualified for Kona. She's also done some of the toughest triathlons and events in the World, from riding Wales in Day, to doing extreme triathlons. All while juggling training with her job as an anaesthetist and having adventures with her husband Matt. You'll hear: 06:00 Hannah explains how she used to be a rower but struggled to mix rowing with training to be a Doctor, and dipper her toes into triathlon in 2008, borrowing her Father in law's bike! 09:30 How Hannah's childhood shaped her love for sport, especially for rowing. 12:00 Who was the outdoorsy one when Hannah met her husband Matt? Was it Matt or Hannah who had the huge love of the mountains and the outdoors? 13:00 Why Hannah was happy 'winging it' didn't get a coach for a few years and what made her want to get a coach to help her with her training. 16:00 How Hannah manages to train around her job as an anaesthetist, and how she juggled training in the past with tough working hours and shift patterns. 21:00 We talk about training guilt and balancing the selfishness with that sense of happiness and enjoyment too. 23:00 Why enjoyment goals are so much more important to Hannah than time goals and why enjoying the process is really crucial to her. 29:00 How Hannah ended up entered into Patagonman and what the experience was like. 37:00 Hannah talks about her progress from an average age group finish at Ironman Wales, to winning the women's race nine years later. Hannah explains why getting a coach and learning how to cycle properly were key to her success as well as working on her run. 42:00 Some of the changed that Hannah's seen in triathlon since she first started it in 2008 - the good and the bad. 43:00 What is it that makes Ironman Wales so special for Hannah? Find out more about this week's guest: Hannah Saitch Instagram Justgiving THE ROC - Support Ceri, Millie, Nia, Beth, Meg and MOVE Charity Like what you heard? Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below GET YOUR HANDS ON AN EXCLUSIVE EPISODE! Sign up to be a vino buddy or a training buddy on Patreon and get your hands on two patrons-only episodes a year. Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show. This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Learn more about your ad choices. Visit podcastchoices.com/adchoices

Natalie Lawrence swam competitively until she was 15, when she fell out of love with swimming, before being invited onto the development programme by British Triathlon. She competed at the World Junior Triathlon Championships and then moved to Loughborough to study and start her journey on the World Class Programme. But she soon developed an eating disorder which led her to leaving the elite set-up. But Natalie still wanted to do triathlon and got her pro license for the first time in 2011. She's since had four children, all the time staying fit between her pregnancies and competing as an age grouper. But now at 36 she's gained her pro card again and says there's nothing to lost by giving it a crack. You'll hear: 02:00 Heather from The Lake District got in touch to talk about having a larger body in triathlon. How there is a lack of support, equipment and information out there for plus size triathletes and the struggle to find triathlon suits and wetsuits for larger bodies. 19:00 Natalie talks about her background in swimming and triathlon 25:00 Natalie says she didn't fall in love initially with triathlon, it found her. She talks about her time at Loughborough University and being part of the British Triathlon set-up. 27:00 The moment of being weighed on the scales which Natalie was "the beginning of the downwards spiral." Natalie went on to develop an eating disorder 'that was my coping mechanism, but I was in total decline.' 34:00 Developing an exercise addiction. 'If I felt like I hadn't exercised then, I'd punish myself through not eating.' 37:00 The devil Vs the angel and how Natalie felt like she had to change her mindset when she became pregnant for the first time. 38:00 Natalie talks about being a mum to four children. she had four under four at one point! 40:00 How does Natalie fit her own training and work in around being a Mum? 41:00 How Natalie can currently get away with not swimming! 45:00 Why Natalie still wanted to be in triathlon, even once she left Loughborough. 46:00 Why Natalie has decided to go pro again at the age of 36 after winning Outlaw triathlon 2023. 'I'd rather do it and get my answer because life is too short. You don't know when life is up. If I can do it and I can do it alright, I'm going to give it a go.' Find out more about this week's guest: Natalie Lawrence Instagram Natalie Lawrence coaching and athlete website Heather Good Instagram Like what you heard? Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below GET YOUR HANDS ON AN EXCLUSIVE EPISODE! Sign up to be a vino buddy or a training buddy on Patreon and get your hands on two patrons-only episodes a year. Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show. Listener Discounts For 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishow This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Learn more about your ad choices. Visit podcastchoices.com/adchoices

Ruth Astle started triathlon in 2013 when she was working in the city. Still while holding down her corporate job, she became overall age group world champion at Kona in 2019 before turning pro. She got her first pro ironman win at Mallorca on 2021, she came 5th at the ironman world championships in 2022 in St George. 2023 has been hampered by injury but Kona remains the aim. We talk about the mental ups and downs of being a pro triathlete, the need to just switch off and the support team around her … You'll hear: 05:00 Start of the interview with Ruth 07:00 The need to take a break, go on holiday and switch off from triathlon and remind yourself there is a bigger world out there. 11:00 Why in her mind, 2023 has been a 'sh*t show' 17:00 The guilt and pressure of being injured and not being able to show sponsors your value. 20:00 John's question: Dealing with injury. Why it's okay to take an opportunity away from triathlon and training when you're injured. 'Don't bother with one-armed swimming, just take a break.' 25:00 Sarah's question: What's Ruth's set up and support crew like in Leeds? Who is in her corner? How does she train in Leeds? 30:00 Freddie's question: How should someone in their early 20s who is into triathlon approach triathlon and divide their time? 32:00 Has Ruth's passion for triathlon changed at all since she first started it in 2023? 'Looking back, I don't think I did the best job of mixing work and triathlon when I was an age grouper, but if I had done it differently, would I have got to the point of being good enough to be able to turn pro?' 36:00 Ruth's thoughts on Ironman struggling to fill slots for Kona and how they even offered any female who had raced at Ironman Tallinn a Kona slot. 43:00 Anne's question: What's it like dating Ali Brownlee? 'It's like dating any other guy. There are good times, there are times when he is really annoying. He is a human, people might be shocked to know this, but he is a human.' Find out more about this week's guest: Ruth Astle Instagram Ruth Astle Youtube Ruth Astle website Tri Talking Sport website Tri Talking Sport podcast on spotify - Helen recorded an interview with Joanne Murphy, so go and check it out when it's out! Like what you heard? Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below GET YOUR HANDS ON AN EXCLUSIVE EPISODE! Sign up to be a vino buddy or a training buddy on Patreon and get your hands on two patrons-only episodes a year. Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show. This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Learn more about your ad choices. Visit podcastchoices.com/adchoices

In 2019 John Haywood was diagnosed with two different types of cancer at the age of 45. The gym lover was told he may never be able to run again. So John brought a bike to build up his fitness. Three years later he cycled from Lands End to John o'Groats. The following year he completed Ironman Bolton, despite being knocked off his bike by a car during the cycle leg. John's message is simple, life is for living. You'll hear: 06:00 John talks about being diagnosed with a very rare form of Sarcoma in September 2019 and then Hodgkin's Lymphoma a month later. He explains how he had his first surgery at the end of 2019. 09:00 John explains how he deals with things and how he tried not to overthink things after he was diagnosed with cancer. 12:00 How did John and his wife Claire deal with the fact that she works in cancer services and knows a lot about cancer. 14:00 John talks about the moment when he was told he might not ever be able to run again after sarcoma in his ankle, which he initially thought was a bruise. 19:00 John explains how he was treated for Lymphoma with radiotherapy while he was on crutches following two operations on his ankle for the sarcoma. 23:00 John talks about some of the side effects of his initial radiotherapy, which included fatigue and how he dealt with it. 26:00 The bike purchase in May 2020 that gave John a completely new direction in life. 28:00 What made John want to ride from Lands End to John o'Groats and how he turned it into a family adventure with his wife and daughter. 31:00 How a double cancer diagnosis gave John a clarity and a perspective that he didn't previously have. 35:00 Why did John want to enter Ironman Bolton? 37:00 How John's race nearly ended on the bike leg, due to a car driver turning onto the course and hitting John. 42:00 The Cancer support network that John has set up at work with Greater Manchester Police. 'It's like being in a club that nobody wants to be a member of" 44:00 We talk about cardio Vs strength workouts and how physical activity has helped John with his mental wellbeing. And why he's so passionate about MOVE Charity. Find out more about this week's guest: John Haywood Twitter John Haywood Justgiving MOVE Charity website Sponsor the Inside Tri Show team taking on THE ROC Like what you heard? Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below GET YOUR HANDS ON AN EXCLUSIVE EPISODE! Sign up to be a vino buddy or a training buddy on Patreon and get your hands on two patrons-only episodes a year. Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show. Listener Discounts For 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishow This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Learn more about your ad choices. Visit podcastchoices.com/adchoices

Lizzie Richardson is a runner from North Wales. She broke the women's record for the Paddy Buckley round in 2022, previously held by Jasmin Paris. Lizzie grew up in mid-Wales, with six sisters and had a very active childhood. At University she focussed on partying rather than running. In 2018 she supported her sister doing the Bob Graham round which planted a seed that she'd like to do a round of her own one day. This is the story of a normal woman doing amazing things. PLUS ! You'll hear Helen and Lowri Bowen talking about the practical side of taking on the Pan Celtic Race, what do you take, how much training do you need to do, how much planning is involved? You'll hear: 05:00 What her childhood was like, growing up in rural mid-Wales. 09:00 Her sister's Bob Graham round that sparked her interest in doing a round of her own one day . 11:00 Signing up for a 75mile ultra on a whim, without doing much training. she finished first woman and second overall, despite doing it after a few too many rums the night before. 16:00 How does she keep pushing herself during ultras and rounds? 17:00 Lizzie explains what the Paddy Buckley is, how it works and what her experience of doing it was like. 23:00 How much training did Lizzie do for it? You might be surprised to hear the answer to this - lower volume, including speed work. Max 80-100km a week, only just before her taper. 27:00 How did the feel the morning of taking on the Paddy Buckley round and once she had completed it? 'The night before I was in bed and I told my husband I'm not doing it, I can't do it.' 32:00 Lizzie reveals she actually found out she was pregnant the week after doing the Paddy Buckley round, and she thinks she was 6 weeks pregnant when she did it. 35:00 Would Lizzie like to do more events and running when the time is right? 37:00 Lizzie says she finds Jasmin Paris and other female running friends really inspiring about the realities of becoming and mum and running. 'sometimes you do measure yourself up against other people but everyone's experience is so different and I'm just trying to prepare my body as much as possible.' 39:00 Lizzie opens up about her struggles with performance anxiety 'I'd be sick with nerves on the start line and it definitely holds me back. I'd perform so much better in a more relaxed setting.' 44:00 Hear from Lowri Bowen and Helen as they reflect on the practicalities of taking on The Pan Celtic Race as a pair in 2023. What did they pack, how did they plan their race, what sort of training did they do? Find out more about this week's guest: More about the Paddy Buckley Round Lowri Bowen on Twitter Pan Celtic Race website Sponsor the Inside Tri Show team taking on THE ROC for MOVE Charity Nicky Keay's Fuelling Your Health and Athletic Performance Like what you heard? Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below GET YOUR HANDS ON AN EXCLUSIVE EPISODE! Sign up to be a vino buddy or a training buddy on Patreon and get your hands on two patrons-only episodes a year. Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show. Listener Discounts For 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishow This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Learn more about your ad choices. Visit podcastchoices.com/adchoices

Jess Learmonth is a firm fan’s favourite in triathlon. She swam until she was 15, but only came back to sport after taking time out to go travelling. She’d come home, was working in a supermarket and did a triathlon for charity. Little did she know how much that would change her life. Jess has gone on to become an Olympic gold medallist in the mixed relay, two time commonwealth silver medallist and World Triathlon Championship series runner up. And you can guarantee she’ll make you laugh too. You'll hear: How Jess is continuing to train during her pregnancy Why her Paris Olympic dreams remain very much alive. Why she loves coaching Her passion for supporting people with dyslexia How sport gave her confidence Her go-to Lunch. It might not be what you think. About her laid back approach to life Find out more about this week's guest: Jess Learmonth Instagram Jess Learmonth website Justgiving link: Support and sponsor the fab 5 on their ROC journey for MOVE Charity Like what you heard? Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below GET YOUR HANDS ON AN EXCLUSIVE EPISODE! Sign up to be a vino buddy or a training buddy on Patreon and get your hands on two patrons-only episodes a year. Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show. Listener Discounts For 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishow This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Learn more about your ad choices. Visit podcastchoices.com/adchoices

Tom Davies doesn't have a particularly conventional background as a professional triathlete. He cycled around the World at the age of 19, wrote a book about it while studying for an engineering degree and combined it with cycle racing at University. But the dream of doing sport as a living never disappeared, and within four years, Tom went from doing his first triathlon to getting his professional license. You'll hear: 05:00 Tom talks about what sparked his interest in cycling around the world as a 19 year old. 09:00 What did his Mum say when he said 'Mum, I'm going to ride around the world as a teenager?' 11:00 Tom talks about riding to Chamonix with his Dad when he was 15 13:00 Why Tom believes he's naively ambitious and why he believes you can surprise yourself with what you're capable of. 15:00 The art of moving on and why Tom didn't find it too challenging to transition from finishing his round the world ride to starting University. 17:00 The art of fitting in writing a book, while studying for a University degree and competing in bike racing. 'it was the hardest I've ever worked, probably harder than the ride itself.' 19:00 His journey from racing bikes at University to becoming a full time professional triathlete. How he fell out of love with bike racing 'it was like flicking a switch. But I still craved some sort of validation from sport and when you are at loughborough, you can feel a bit inferior if you are not at that top level. 22:00 Going from beginner triathlete to professional in 4 years and why he wants to give it a go and why he's also wanted to do sport for a living. 'Swimming, cycling and running is when I'm most happiest' 25:00 How does he survive as a new professional? He explains that his parents support him, and some support from sponsors and he is part of the TTL development team. 'Ultimately if this all comes to nothing, that's okay, I will be grateful for having had it in my life." 27:00 Tom explains further what being in the TTL Development Team involves, under Paula Findlay and Eric Lagerstrom. 30:00 What does Tom what to achieve in the world of triathlon? 'I want to figure out a way to do this as a living. My goals for this year was to retain my pro license and get into the top 250 in the world. 32:00 Having to be patient as a new professional triathlete with limited experience in the sport. 30:00 Going into certain races knowing you're not going to win. (Yet.) How do you balance that with wanting to be the best? 37:00 Tom talks about keeping a blog and why he is so self aware. 'It's me trying to come to grips with what I'm feeling and how I'm feeling certain things and getting it down is my way of dealing with it.' 40:00 Would Tom cycle around the world again with more life experience under his belt? 'The world of ultra endurance has changed a lot since I did it. If someone said you have to cycle around the world again, I would either go a lot slower and take in as much culture as possible, or I would try to do it really fast. It would be one of those extremes." If you want to commit to something, you have to commit 100%, I don't know if pro triathlon is going to be my life for the next ten years but trying to get better is the right path for me to be on right now." Find out more about this week's guest: Tom Davies Instagram Tom Davies website Like what you heard? Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below GET YOUR HANDS ON AN EXCLUSIVE EPISODE! Sign up to be a vino buddy or a training buddy on Patreon and get your hands on two patrons-only episodes a year. Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show. Listener Discounts For 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishow This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Learn more about your ad choices. Visit podcastchoices.com/adchoices

Tom Bishop had a stellar season on the ITU circuit in 2017 and represented Team England at the 2018 Commonwealth Games. But after chasing the Olympic dream for years, he made the switch to middle/long distance racing at the end of 2022. In 2023 the Leeds-based athlete finished second at Clash Miami, before wins at Challenge Puerto Varas and Challenge Wales. He feels he's finally found his happy place as a triathlete. You'll hear: 04:00 Why 2023 is Tom's make or break year 'I want to be a professional triathlete, being on funding doesn't feel like you're a professional triathlete, it feels like you're part of a process, you're basically at their expense and I wanted to progress and give myself confidence that I'm progressing and making a career out of the sport.' 08:00 Why Tom feels more confident after leaving his short course career behind and why he now feels like a professional athlete. 10:00 Is it scary leaving the security of an elite level programme? 12:00 How does Tom's training differ now he is focussing on middle distance, compared to short distance? 'I reduced a lot of running because I was picking up a lot of niggles, and I put it all into the bike.' 'I don't do any gym, but I do some exercises as part of my morning routine and some short hill sprints.' 17:00 The ability to pick the races Tom wants to do and how he's enjoying the more 20:00 The ability of some athletes to do every distance, from short course to middle and in some cases even long distance. 24:00 Does Tom think all of the powers that be in triathlon will work together to develop one racing calendar? 26:00 Does Tom wish he had made the switch to middle distance earlier? I wish I had gone earlier, but I also don't regret trying to qualify for the Olympic Games. 27:00 What is it about the pull of the Olympic Games? How much does it dig away at you? 'I think it's something that's forced on you more than is needed. Younger kids shouldn't be made to think Olympics is the only goal and the only pathway.' 31:00 All I want to be able to is race without having anything else to worry about and that's when I get the best out of myself. It's nice to be confident in a race again.' 33:00 Tom's goals now that he is racing Middle distance and why he's torn about doing a long distance race in the very near future. 38:00 We hear about Tom's brother David who used to be a triathlete, now works full time for Huub and is an amazing runner. 42:00 You'll also hear from Marc Barrow and Ian Lloyd from Swansea Vale Tri about how they've gone from being a bunch of friends swim, bike and running to the biggest triathlon club in Wales and one of the biggest in the UK. Find out more about this week's guest: Tom Bishop Instagram Swansea Vale Tri Like what you heard? Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below GET YOUR HANDS ON AN EXCLUSIVE EPISODE! Sign up to be a vino buddy or a training buddy on Patreon and get your hands on two patrons-only episodes a year. Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show. Listener Discounts For 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishow This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Learn more about your ad choices. Visit podcastchoices.com/adchoices

This week’s episode is all about the Pan Celtic Race – a self supported bikepacking race which this year saw nearly three hundred people cycle around Brittany in North Western France, before catching the ferry to Portsmouth and then cycling to the finish line in Llandudno, North Wales. Host Helen and friend Lowri Bowen take on the shorter route as a female pair, 1700km with 16,500m of climbing, which they finished in 8 days. Find out more about this week's show: Pan Celtic Race Instagram Pan Celtic website Lowri Bowen Twitter Like what you heard? Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below GET YOUR HANDS ON AN EXCLUSIVE EPISODE! Sign up to be a vino buddy or a training buddy on Patreon and get your hands on two patrons-only episodes a year. Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show. Listener Discounts For 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishow 20% off at OTE Sports, use the code INSIDE-TRI-20 This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Learn more about your ad choices. Visit podcastchoices.com/adchoices

We continue the interview with Matt Croyle and James Langford, two Strength and Conditioning coaches with British Triathlon. They answer listener questions, including how to find the time to do some S and C and how to fit it in to your week. You'll hear: In part 2 of the interview, I start by asking Matt what exercises people can do to help them get stronger for the bike… 00:00 Exercises that people can do to help them with their biking. 02:00 What about exercises that people can do to help with the running? Lower body exercises will be useful to help your body tolerate high forces. Focus on the foot and ankle too. 08:00 What about core work? Matt talks about the trunk, any of the muscles that are helping to support the spine. So anything that helps to keep you standing up straight. ‘You should be looking to overload the trunk’ Matt mentions how working on your back can help reduce back pain on the bike. 13:00 Do yoga and pilates help? 14:00 Nia: How do you ensure some strength and conditioning when time is tight? 16:00 John’s Question: Any tips for motivation when it comes to S and C 18:00 David asks about ‘leg day’ and how you factor it in and what it might look like. James says that building up gradually and then being consistent is really important when it comes to S and C. 22:00 Do triathletes need to be flexible? 25:00 Glutes – How can you get your glutes firing? 27:00 Matt and James explain there are different ways to go about Strength and Conditioning. Doing something is better than nothing. Find out more about this week's guest: Matt Croyle Instagram James Langford Instagram Like what you heard? Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below GET YOUR HANDS ON AN EXCLUSIVE EPISODE! Sign up to be a vino buddy or a training buddy on Patreon and get your hands on two patrons-only episodes a year. Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show. Listener Discounts For 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishow OTE Sports, 20% off with the code INSIDE-TRI-20 This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Learn more about your ad choices. Visit podcastchoices.com/adchoices

British Triathlon Strength and Conditioning coaches Matt Croyle and James Langford join us for the triathlete's guide to Strength and Conditioning. This is part 1 of the interview. You'll hear: 01:00 What is Strength and Conditioning? Optimising health around tendon, bone and immune system and that extends to sleep and recovery and then optimizing performance. 03:00 Why does S and C matter in Endurance sports and triathlon? ‘It’s our role to expose you to some loading above and beyond what you get from the three sports, so you can tolerate it, so you can endure the sport. 06:00 James says that most interactions people might have in the gym might be after an injury. What what you do in the gym comes down to the priority you need to put on it. What’s the way behind why you’re doing it? If it is ‘I want to improve my power in the bike, maybe it’s about working on your lower body’ 10:00 Does the importance of S and C vary across age groups? Should people of all ages be doing it? 14:00 Why strength is important as we get older. ‘it will keep your muscle mass high and your bone density in a better place, so it will let you do what you love for a longer time. 17:00 If you’re time limited and needing to train for an Ironman, what should you be doing in the gym? James talks about the idea of micro dosing, ie do calf raises after your run before your shower, or do 3 sets of leg presses after your swim and before you head to work. Prioritise what you need to do! It’s a good approach to not overwhelm yourself! 22:00 If the gym isn’t an option, what can you do at home? Matt talks about doing drills in a warm up, low level contact with the ground, like pogos (a form of plyometric – fast ground contact) 26:00 Are there any specific exercises you can do to help get stronger for the swim? James mentions how key pull ups are for the swim. Find out more about this week's guest: Matt Croyle Instagram James Langford Instagram Like what you heard? Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below GET YOUR HANDS ON AN EXCLUSIVE EPISODE! Sign up to be a vino buddy or a training buddy on Patreon and get your hands on two patrons-only episodes a year. Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show. Listener Discounts For 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishow OTE Sports, 20% off with the code INSIDE-TRI-20 This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Learn more about your ad choices. Visit podcastchoices.com/adchoices

Sophie Coldwell is having her best season to date in the World Triathlon Championship Series, with her eyes firmly set on qualifying for her first Olympics. She won her first WTCS race in Yokohama finished second in Abu Dhabi. The 28 year old has come a long way since doing her first triathlon two decades ago, when she was 8 years old... You'll hear: About Sophie's 2023 season, with a win at WTCS Yokohama Her thoughts about qualifying for the Paris Olympics which feels 'agonisingly close' Visualisation - why Sophie uses it but how she hadn't visualised winning Confidence as an athlete and what if it goes wrong Vs what if it goes right? Training Loughborough The power of enough and that feeling of 'what more could you have done?' How are the chickens Life outside of triathlon and finding that balance while trying to qualify for Olympics. Find out more about this week's guest: Sophie Coldwell Instagram Track Helen at the Pan Celtic Race via this link here - this tracker will be live once the race starts. Like what you heard? Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below GET YOUR HANDS ON AN EXCLUSIVE EPISODE! Sign up to be a vino buddy or a training buddy on Patreon and get your hands on two patrons-only episodes a year. Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show. Listener Discounts For 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishow OTE Sports, 20% off with the code INSIDE-TRI-20 This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Learn more about your ad choices. Visit podcastchoices.com/adchoices

Kat Matthews doesn't need much of an introduction these days. The former Army Physiotherapist is a huge role model for so many people in the sport of triathlon. In this episode, she answers listener's questions, talks about how she has rebuilt her confidence and belief after her accident and talks about her future goals. You'll hear: 02:00 Kat talks about how she really enjoys inspiring other people 06:30 Has Kat had any counselling after her accident? Kat says that being alone without any facts has been the hardest thing for her. 09:00 Kat talks about the PTO's Crushed documentaries (link below) 12:00 Why Kat is strongly against the word 'comeback.' 13:30 Does Kat think she is mentally strong? 15:00 Some of the little wins that Kat had along the way as she was rehabbing from her accident. 22:00 Why being able to swim again was such a big stepping stone for her. She also talks about getting back on the bike on the first time. 'Just to do swim, bike and run training was a big deal.' Getting back on my bike, I just had to do it because it's my job.' 28:00 Question from Jo: Has Kat's background as a physio been helpful? 31:00 Question from Lowri: Have Kat's ambitions' changed since her accident? 35:00 Alex and Maja: Can Kat talk about her background in running and how she is able to run so strongly? Kat also talks about pacing and being at the track. 44:00 Question from Aioefe: Training on RPE Vs focussing on the data and numbers 47:00 Question from Daniel: what are your benchmark sessions so you know you are on track with your training? 50:00 Question from Kay and Si: Kat's thoughts on Motos in races* *We recorded this the day after the tragic accident in Hamburg. 53:00 Question from Kaylee: Does Kat read much and what does she read? 56:00 Daniel and Holly: What's Kat's post race favourite meal? 58:00 Holly: Any tips for nerves ahead of your first ironman? 59:59 How's Kat feeling ahead of Kona 2023? I think I can do it really really well. Find out more about this week's guest: Kat Matthews Instagram Kat Matthews Crushed PTO documentary Like what you heard? Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below GET YOUR HANDS ON AN EXCLUSIVE EPISODE! Sign up to be a Patreon and get your hands on two patrons-only episodes a year. Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show. Listener Discounts For 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishow For 20% off at OTE Sports: INSIDE-TRI-20 This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Learn more about your ad choices. Visit podcastchoices.com/adchoices

Mum, full-time vet and super Ultra Runner Jasmin Paris joins me on the podcast this week. Jasmin spent lots of time in her childhood in the mountains hiking. She only got into fell running after qualifying as a vet and she realised she had found her people. She famously won outright, and smashed the course record at the Spine Race in 2019, while expressing at checkpoints, as she was still breast feeding. She was the second woman to start a fourth loop at The Barkley Marathons in 2023. You'll hear: 04:00 Interview with Jasmin Paris 13:00 Her love of the hills and the mountains and the importance of finding time for herself now that she is a Mum. 15:00 Can she still keep things fun, now that she has achieved so much? 19:00 Why does she feel so happy in the mountain? Jasmin finds that it puts things into perspective. 21:00 What's the drive to go back to things when the goal isn't necessarily to win? 23:00 We talk about a woman winning The Berkley Marathons. 26:00 How is she 'kind to herself' after a massive event? Especially in the world of family and work. 29:00 We talk about managing discomfort and pain during an ultra. 34:00 Hot cross buns Vs gels 36:00 Breastfeeding during the spine race and how she was able to achieve such an amazing feat when her first daughter was 14 months old. 39:00 Was it a big decision to do the spine race with a young daughter? How does she deal with Mum guilt? 43:00 What would Jasmin do if she had 48 hours in a day 45:00 What has Jasmin learnt from her coach Damian Hall? He is the only coach she has ever had. 50:00 Learning from yourself every time you push yourself and how it gives her confidence in other areas of her life. 52:00 What's the most random thing she has ever won in a fell race? Find out more about this week's guest: Jasmin Paris twitter Jasmin Paris website The Green Runners website Like what you heard? Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below GET YOUR HANDS ON AN EXCLUSIVE EPISODE! Sign up on Patreon and get your hands on two patrons-only episodes a year. Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show. Listener Discounts For 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishow Resilient Nutrition - Get 10% off here via this link. OTE Sports - get 20% off with the code Inside-Tri-20 This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Learn more about your ad choices. Visit podcastchoices.com/adchoices

This week find out why getting a bike fit is key to performance, how to find a saddle that works for you and you'll hear tips on how to make the most of your pedal stroke, as Helen visits the Ryan Morley Cycle Centre, in Wrecsam, North Wales. Plus hear from the woman who decided to do her first triathlon at the age of 71. You'll hear: 02:00 Ryan talks about his background as a bike fitter. 05:00 Ryan describes how he found out in 2019 that he had a heart condition which meant that he could no longer exercise. ‘I lost my job at the time, it was a real, real dark time’ 09:00 How Ryan got into bike coaching 11:00 Why saddles and shoes are so crucial and why the saddle pressure kit Is such a cool piece of kit (Ryan is one of a few bike fitters in the UK to have one) 13:00 What makes a good bike fit – technology, the eye and training 14:00 Could everyone benefit from having a bike fit? And why it’s worth investing in a bike fit. 19:00 Why some cyclists get pins and needles in their hands and how to reduce the issue 22:00 The pressure on the perennial region and how to reduce it. 24:00 An intro to pedal technique 25:00 Can everyone be comfortable on a saddle? What to look for? How do you find a saddle for you? Are female specific ones any good? What about bigger softer saddles? How can you actually try before you buy? What’s the best option? 34:00 Cleat position 37:00 Pedal technique 44:00 Hand position 48:00 How do you find a reputable bike fitter who you know will do a good job? PLUS 55:00 Hear how Helen's mum Ruth got on in her first ever triathlon at the age of 71 Find out more about this week's guest: Ryan Morley Instagram Ryan Morley Cycle Centre website Ruth Murray's Justgiving website for MOVE UK Triathlon's Cheshire Triathlon (sign up to join Helen's Mum in May next year!) Like what you heard? Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below GET YOUR HANDS ON AN EXCLUSIVE EPISODE! Sign up to be a vino buddy or a training buddy on Patreon and get your hands on two patrons-only episodes a year. Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show. Listener Discounts For 20% off at OTE Sports, use the code INSIDE-TRI-20 For 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishow Resilient Nutrition - Get 10% off here via this link. This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Learn more about your ad choices. Visit podcastchoices.com/adchoices

Damian Hall is a British Ultra Runner. He was winner of The Spine Race in 2023, has been on the podium at the Dragons Back and recorded a top 5 finish at UTMB. He didn't get into running until his 30s and did his first marathon dressed as a toilet. He coaches Jasmin Paris and made his debut at the Barkley Marathons in 2023. This is a fascinating conversation about the mental side of ultra running and why running makes him feel alive. You'll hear: 06:00 Damian talks about doing his first marathon dressed as a toilet... It was for charity. 09:00 We talk about Damian being captivated by The Spine Race... Did he feel as captivated by Barkley Marathons? 12:00 We talk about the mindset of getting to a start line and why Damian doesn't get hung up about spreadsheets. 14:00 What's harder, preparing mentally or recovering mentally from a huge challenge/race. We talk about post-adventure blues and almost mourning once it's done. "I sometimes feel quite lost without it." 17:00 Damian explains what some of the side-effects are after doing something like The Spine Race (approx 3.5 days.) Including night sweats, swelling in the lower legs and feet, soreness and fatigue. 20:00 Did Damian get the post-event blues after The Barkley Marathons? Damian talks about what it's like being in the races, rather than tracking them. 25:00 How did it work out between Damian and Jasmin Paris, with Damian being Jasmin's coach... but Jasmin having previously done the Barkley Marathons and Damian not. 30:00 What has Damian learnt from Jasmin? 32:00 What has John Kelly taught Damian? 33:00 Damian gives some really interesting thoughts about whether he needs to be more angry to succeed. 35:00 Doing the media rounds the morning after winning The Spine Race. What's it really like doing that? 37:00 When Damian says 'Running makes me feel alive'. What does he mean? "Sometimes in Western Society, we are safe, life is predictable and it takes us away from our primal beings and for me I need 2-3 times a year to press those same buttons that make me feel human. There's a magnificent simplicity to it all. But that's one of the hard parts about the comedown afterwards." 43:00 What small things can we do within the endurance community to be more mindful about the planet? 45:00 Will Damian return to the Barkley Marathons? Find out more about this week's guest: Damian Hall Instagram Damian Hall website Like what you heard? Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below GET YOUR HANDS ON AN EXCLUSIVE EPISODE! Sign up to be a vino buddy or a training buddy on Patreon and get your hands on two patrons-only episodes a year. Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show. Listener Discounts For 20% off at OTE Sports, use the code INSIDE-TRI-20 For 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishow Resilient Nutrition - Get 10% off here via this link. This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Learn more about your ad choices. Visit podcastchoices.com/adchoices

This week we catch up with the five women who will be taking on THE ROC Wales in September 2023 as part of the Inside Tri Show team. It's a unique format for a triathlon: 1500m sea swim, 50km bike, 12km mountain run, 50km bike, 1km beach run. The five women all have very different backgrounds, very busy lives and they're passionate about showing what is possible. Plus you'll find out how host Helen gets on, taking on the early season 'THE ROC Wales,' her first triathlon since a DNF at Lakesman in 2021. You'll hear: Find out how training is going for Ceri, Millie, Beth, Nia and Meg. You'll relate to one of them, if not all of them, in one way or another! Juggling training and family life and mum guilt Training around shift work Staying motivated when you don't have a coach Getting to grips with not being as fast as you used to be Not being scared to take on a challenge Worrying you'll be last Dealing with iron deficiency anaemia Building up the courage for sea swimming Finding a way to make things work Plus! How did Helen train for an early season race? what did she make of THE ROC? how was it finally racing again after the DNF at Lakesman in 2021? Find out more about this week's guest: Nia Meleri Instagram Ceri Instagram Meg Instagram Beth Instagram Millie Instagram THE ROC Triathlons website Like what you heard? Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below GET YOUR HANDS ON AN EXCLUSIVE EPISODE! Sign up to be a vino buddy or a training buddy on Patreon and get your hands on two patrons-only episodes a year. Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show. Listener Discounts For 20% off at OTE Sports, use the code INSIDE-TRI-20 For 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishow Resilient Nutrition - Get 10% off here via this link. This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Learn more about your ad choices. Visit podcastchoices.com/adchoices

Elisabetta Borgia was the first full time Sports Psychologist for Trek Segafredo, a World Tour Cycling Team. She works with both the men's and women's teams and is a key member of staff. As a former cyclist herself, Elisabetta has a great understanding from both the performance and psychological sides and as you'll hear in this interview, she explains why having balance in your life is key to performing, regardless of what level you are. You'll hear: 04:00 What is sports psychology? 07:00 Why did Elisabetta go into Sports Psychologist? 09:00 How did she become a full time psychologist with Trek Segafredo and what difference does that make? 12:00 Is it harder mentally to be an elite sports person than it used to be? Athletes need to be more than just winning, they need to be characters. The biggest issue that athletes have is finding balance. 15:00 Why elite athletes have a higher percentage of mental health problems than the normal population. 18:00 Do female and male athletes have different issued that Elisabetta have to deal with? This is fascinating!! She explains why generally, women are more susceptible to burnout. 23:00 Why is balance so important to succeed, at all levels? Our energy tank is limited and we can't always take from it. Being balanced is like having a proper pace and it's under control. 'If you would like to have the peaks, you need to have the valleys." "When you feel balanced, you feel comfortable you feel like there is a good pace, you feel in control." 31:00 How do you deal with training guilt? Elisabetta encourages athletes to understand their feelings. When you feel super guilty you start to judge yourself. 35:00 How do you find mindfulness to come back to the present? "Being mindful is being able to stay in the present." If you have a racing mind, this advice is incredible. 39:00 How does Elisabetta help athletes get over a poor training session or a bad race? "It's about the process and building up confidence. Maybe it hasn't been the perfect process but it's about doing your best on the day. Acceptance is also important." Why it's important to go into a race with a plan and why a debrief is an essential element, and even in the worst performances there is something positive to take from it. What went right, what went wrong, what can be improved? 45:00 How do we deal with pre-race nerves? 52:00 Tips for dealing with post-race blues. Have a plan, know in your mind that it's going to happen and plan a recovery period. 56:00 Does she work with athletes as they come to the end of their careers? Find out more about this week's guest: Elisabetta Borgia Instagram Elisabetta Borgia website Podcast Sponsors Form Swim have been sponsoring the podcast on a bi-weekly basis so you can hear the best interviews in triathlon each week. FORM Swim - 15% off smart swimming goggles. Like what you heard? Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below GET YOUR HANDS ON AN EXCLUSIVE EPISODE! Sign up to be a vino buddy or a training buddy on Patreon and get your hands on two patrons-only episodes a year. Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show. Listener Discounts For 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishow Get 20% off at OTE Sports. use the code INSIDE-TRI-20 at checkout This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Learn more about your ad choices. Visit podcastchoices.com/adchoices

Gruffudd Lewis is a former pro cyclist from West Wales who has turned his attention to triathlon. As a cyclist, he won numerous Welsh National titles, including National Road Race and Cyclocross Champion. He's now set up his own team, Caffi Gruff, named after the cafe-come-bike shop he owns. He's also Trainee Directeur Sportif for a cycling team. In triathlon, he was part of Kristian Blummenfelt's successful sub7 attempt. He completed his first triathlon at Ironman Wales in 2022 in 10h 43min, on very little triathlon specific training. He's keen to see what he's capable of in the world of multi-sport. You'll hear: 08:00 Gruff's background and how he got into cycling. He got a road bike when he was 15 or 16, so he could get into the nearby town from the village he lived in. He joined the local club and started time trialling. But he left it behind for a period as an older teenager, but came back to it when he was 20. 12:00 How hard is it to make a living from cycling when you're not the top cyclist in the world? 'I was just completely obsessed and I was in a massive rush to be good.' Riding for British teams as a domestic pro at the UCI continental levels, you could earn between £20-30,000 year. 17:00 Why is cycling struggling so much at the moment? Gruff says it comes down to money and people don't have hundreds of thousands of pounds they might not get anything back from. 20:30 We talk about his team 'Caffi Gruff' and why he started it up. 25:00 How did Gruff end up doing Ironman Wales for his first ever triathlon? He did 2.5 months training for it (but was very bike fit!) He talks about how he prepared for the running, having spent so much time on the bike as a professional cyclist. "I ran an hour but I knew my bike fitness would carry me through." I just to hit enter again for 2023. 30:00 We talk about the idea of individual training versus training in a group and talking goals out loud and juggling everything. 'Triathlon is easier to do than just cycling.' 32:00 How is Gruff's first year away from the professional cycling world and looking towards more triathlon races? "It's not everything, getting stuff for free. It's definitely been a change this year. The memories of the training camps are some of my favourite memories, when there's no pressure and you're not in a gutter in Belgium." 38:00 Is there anything Gruff would take from the World of cycling into the world of triathlon? 41:00 We talk about the sub7 project and how Gruff ended up getting involved with it. "It was one of the highlights of my year." "KB is one of the most ordinary blokes but he's one of the most hardworking athletes I've ever met." 45:00 Would Gruff like to try and be a pro triathlete? 'I'm definitely not doing anything now in my mid-thirties that I don't enjoy doing.' 47:00 Gruff shares his tips for descending and bike handling. 53:00 We talk doping - Gruff shares his thoughts on it. Find out more about this week's guest: Gruff Lewis Instagram Caffi Gruff website Podcast Sponsors Form Swim are sponsoring the podcast on a bi-weekly basis so you can hear the best interviews in triathlon each week. FORM Swim - 15% off smart swimming goggles. Like what you heard? Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below GET YOUR HANDS ON AN EXCLUSIVE EPISODE! Sign up to be a vino buddy or a training buddy on Patreon and get your hands on two patrons-only episodes a year. Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show. Listener Discounts For 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishow OTE Sports for 20% off, use the code INSIDE-TRI-20 at checkout This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Learn more about your ad choices. Visit podcastchoices.com/adchoices

This week's guest is Matt Ryan, the organiser of the Pan Celtic Race series. It's a self-supported bike packing race which celebrates everything to do with the Celtic Nations. Host Helen will be doing the 4th iteration of the event in the summer of 2023 as a pair, with friend and listener to the podcast Lowri Bowen. They will be taking on the 'shorter' version which sees riders cycle around Brittany, before catching the ferry to England and then cycling from Portsmouth on the south coast, to the finish line in the seaside town of Llandudno in North Wales. 1700km in total. The longer version is 2,400km. You'll hear: 03:00 Intro to Helen and Lowri doing the Pan Celtic race 25:00 Interview with Matt begins. What is the Pan Celtic race and how did it come about? And why does the bike ride evolve around the Celtic Nations of Brittany, Cornwall, Wales, Ireland, Scotland and the Isle of Man. 27:00 The designing of the route for the Pan Celtic Race and why it might be a bit different to your typical cycling event. 28:00 How Matt juggles his full time job as an emergency responder with running the Pan Celtic Race Series. 31:00 Matt's own interest in bikes and cycling 35:00 What's Brittany going to be like for entrants in 2023? 42:00 How does Matt do the research for the routes? 45:00 Why does the Pan Celtic Race provide a route for competitors, rather than competitors having to design their own route, like in the Trans Continental Race, for example. 48:00 Do you have to bivvy or can you stay in a BnB? 50:00 Can beginners do it? 53:00 Questions from Lowri - would Matt race it or enjoy it if he was doing it? How long do people tend to take to do the shorter and longer routes? What 3 things should you not leave at home? Passport, spare rear light, an air mat and salt tablets. What's so good about the Pan Celtic Race Series for Matt? What happens when the 5 year Pan Celtic plan comes to an end? Find out more about this week's guest: Pan Celtic Race Series Instagram Pan Celtic Race Series website Podcast Sponsors Form Swim are sponsoring the podcast on a bi-weekly basis so you can hear the best interviews in triathlon each week. FORM Swim - 15% off smart swimming goggles. Like what you heard? Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below GET YOUR HANDS ON AN EXCLUSIVE EPISODE! Sign up to be a vino buddy or a training buddy on Patreon and get your hands on two patrons-only episodes a year. Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show. Listener Discounts For 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishow Get 20% off at OTE Sports. use the code INSIDE-TRI-20 at checkout Resilient Nutrition - Get 10% off here via this link This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Learn more about your ad choices. Visit podcastchoices.com/adchoices

Tamara Jewett comes from Toronto in Canada, she started cross training and dabbling in triathlon when she was at University. Running was her thing, but she kept on getting injured. Turns out she loved triathlon and was pretty good at it. She turned pro in 2019 and up until the Autumn of 2022, she was juggling her training with her job as a lawyer too. In 2023 she really turned heads, posting a 1.13 off the bike at IM 70.3 Oceanside…. You'll hear: 05:00 The start of the interview with Tamara, her background in sport as a child. 10:00 How Tamara's finding being a full-time pro and not having to juggle her training with her career as a lawyer. How bad days don't phase her as much now. 13:30 Tamara's mental strength and how all of the injuries she had as a youngster have helped her now. 'It makes me realise why I really like sport.' 15:00 What has made the difference between being a happy athlete and not a happy athlete. 18:00 Does she have the same deep love she had for running now for triathlon? 'swimming is my joy, cycling is my freedom, running is my spirit" 20:30 We talk about her headspace during the run at Oceanside, she says she was running happy. 22:17 How hard is racing, especially mentally? 24:30 Identifying as an athlete and the other facets of her life. 26:00 What was a typical mad week like for Tamara when she was juggling law with training? 29:00 What influence has her coach Suzanne Zelazo had on her and her training? 36:00 The progress she has made with her swim and bike over the last couple of years and if she ever studies the start lists. 38:30 Tamara speaks very openly about struggling with an eating disorder when she was younger and the psychological impact it can have and how she has been able to feel healed from it. 50:00 We talk about reading and how Tamara loves to read 53:00 Tamara explains about the Real Triathlon Squad, what it is and the aims of it. Find out more about this week's guest: Tamara Jewett Instagram Tamara Jewett website Podcast Sponsors Form Swim are sponsoring the podcast on a bi-weekly basis so you can hear the best interviews in triathlon each week. FORM Swim - 15% off smart swimming goggles. Like what you heard? Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below GET YOUR HANDS ON AN EXCLUSIVE EPISODE! Sign up to be a vino buddy or a training buddy on Patreon and get your hands on two patrons-only episodes a year. Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show. Listener Discounts For 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishow Get 20% off at OTE Sports. use the code INSIDE-TRI-20 at checkout Resilient Nutrition - Get 10% off here via this link This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Learn more about your ad choices. Visit podcastchoices.com/adchoices

Find out all you need to know about getting into triathlon with 3xOlympian and 2x Triathlon World Champion Helen Jenkins. Helen shares her coaching expertise and experience to explain everything from equipment to transition, nutrition to training plans. There are no silly questions! It's well worth a listen for anyone who is getting into triathlon so you can feel prepared and confident on race day. You'll hear: The different events you can do What kit you need What to wear under a tri suit How to plan your training What you should eat on race day How to survive the swim Tips on motivation What to do when things don't go to plan How to juggle your training when life gets in the way Find out more about this week's guest: Helen Jenkins Instagram Helen Jenkins website Her Spirit website Podcast Sponsors Form Swim are sponsoring the podcast on a bi-weekly basis so you can hear the best interviews in triathlon each week. FORM Swim 15% off smart swimming goggles. Like what you heard? Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below GET YOUR HANDS ON AN EXCLUSIVE EPISODE! Sign up to be a vino buddy or a training buddy on Patreon and get your hands on two patrons-only episodes a year. Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show. Listener Discounts For 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishow Get 20% off at OTE Sports. use the code INSIDE-TRI-20 at checkout Resilient Nutrition - Get 10% off here via this link. This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Learn more about your ad choices. Visit podcastchoices.com/adchoices

Russell Bentley is a runner from Great Britain. His marathon PB is 2h20, he also holds the Fastest Known Time for the Winter Paddy Buckley Round, despite being scared of the dark. But he oozes passion for running. Just what you need if you're a coach! And this interview is all about that passion, from finding the love of running, to saying no to Carbon shoes, from running with Kenyans to being out in the hills of Snowdonia. Whether you enjoy running or you've never quite got to grips with it, hang on in there and listen to this. Russell might just make you want to get your trainers on. You'll hear: 12:00 How running gave Russell confidence at school 14:00 Why Russell went to Kenya as a 19/20 year old and the influence it's had on him 'the kenyans made running into some spiritual magical thing that I had never thought about before. 24:00 The importance of therapeutic runs - what they are and why you should bring them into your training 30:00 Some tips to start enjoy running and stop beating yourself up about it. 32:00 Tips for running a spring marathon 34:00 How to deal with race day nerves 35:00 The best Heckle Russell has ever had 36:00 Russell has some interesting thoughts on super (carbon plated) shoes 40:00 More on Russell's FKT Winter Paddy Buckley round. "Being in the mountains on your own for a full day strips you right down." 43:30 How Russell dealt with his fear of the dark during the night time parts of the Winter Paddy Buckley. 46:00 Tips for juggling a very physical job with trying to train. Russell worked as a builder while running at a high level for 3 years. 49:00 Dealing with getting older as a runner 52:00 Why Russell owes a 7 year old a Lambourgini Find out more about this week's guest: Russell Bentley Instagram Russell Bentley website Podcast Sponsors Form Swim are sponsoring the podcast on a bi-weekly basis so you can hear the best interviews in triathlon each week. FORM Swim - 15% off smart swimming goggles. Like what you heard? Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below GET YOUR HANDS ON AN EXCLUSIVE EPISODE! Sign up to be a vino buddy or a training buddy on Patreon and get your hands on two patrons-only episodes a year. Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show. Listener Discounts For 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishow Get 20% off at OTE Sports. use the code INSIDE-TRI-20 at checkout Resilient Nutrition - Get 10% off here via this link This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Learn more about your ad choices. Visit podcastchoices.com/adchoices

Vera Ngosi-Sambrook grew up in Malawi and played football as a youngster and into her 20s. But over the last five years, Vera's life has changed, thanks to cycling. She won the first Ultra Distance Scholarship and within 6 months she went from being a leisure cyclist to completing a 2,000km self-supported bike packing race. She's passionate about getting more people into cycling from a diverse range of backgrounds and she's an absolute joy to chat to. You'll hear: 00:00 Vera talks about growing up as a Tomboy in Malawi and what family life was like. "My childhood was full of love, full of family." And why football was the sport she got into and got on with. 03:00 How she got into cycling through her husband encouraging her to get on a tandem. When I started cycling I didn't have a bike. "It's crazy to think 5 years ago, I didn't have a bike and now cycling has become a huge part of my life." 06:00 Taking the step to join a cycling club after buying her first city bike. 09:00 How the Ultra Distance Scholarship revolutionised her life and took her from being a leisure cyclist to an ultra cyclist. Her thoughts when she won it and was faced with doing a 200km ultra race 6 months down the line. She explains how those 6 months were and how she found the whole process. 17:00 Being on the start line of the Pan Celtic race, having 2,000km ahead of her. If she slept in BnBs or in a bivvy. If she went into it thinking 'I need to cycle x amount each day,' the times she wanted to quit and how she felt closing in on the finish line. 26:00 Post-event blues - how she dealt with it and planned around it. 32:00 Don't compare yourself to others on the start line of a race. 33:00 The work Vera's doing to get a more diverse range of people on bikes. 36:00 How Vera's life has changed due to cycling - she is leaving a comfortable job and knows she will survive. It's far more than sport. 38:00 Going back to Malawi and cycle touring in her home country. 'I learnt so much, I went to places that are inaccessible normally by car. Find out more about this week's guest: Vera Ngosi Sambrook Instagram Podcast Sponsors Form Swim are sponsoring the podcast on a bi-weekly basis so you can hear the best interviews in triathlon each week. FORM Swim - 15% off smart swimming goggles. Like what you heard? Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below GET YOUR HANDS ON AN EXCLUSIVE EPISODE! Sign up to be a vino buddy or a training buddy on Patreon and get your hands on two patrons-only episodes a year. Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show. Listener Discounts For 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishow Get 20% off at OTE Sports. use the code INSIDE-TRI-20 at checkout Resilient Nutrition - Get 10% off here via this link This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Learn more about your ad choices. Visit podcastchoices.com/adchoices

Kate Waugh was crowned World U23 Triathlon Champion in 2022. It was the culmination of years of hard work - she did her first triathlon at the age of 7 or 8 and has been racing internationally since she was a youngster, becoming European Junior Champion in 2017 and also runner up World Junior Champion behind Taylor Knibb that same year. She was based in Leeds for University but made a switch to Paulo Sousa's international squad for the 2023 season. You'll hear: 06:00 Kate Waugh's sporty background as a kid - she did gymnastics and used to love riding her bike with her Dad and Grandad. 12:00 How Kate got into triathlon as a youngster and how she remembers she had a competitive spirit when she was a child. She also talks about how she balanced triathlon and her school work "I still wanted to be a teenager when I was younger and my mum encouraged me to have a balanced life." "I had to be very disciplined." 17:00 How does she find balance these days? 18:30 Kate talks about her 5 years in Leeds, having had a year out before Uni and then doing a degree in Psychology. 21:00 We talk nerves and pressure and expectations on Kate - she was European Junior Champion in 2017. Does she feel pressure to succeed? "It's only been the last few years, but if I overthink it, I then race rubbish." "You want to prove constantly that you're worth the investment, but if you let that all build up inside you, it never ends well. The result will be what the result will be." 26:00 Why Kate has moved from Leeds to Paulo Sousa's squad - living abroad and away from home and training and racing in a squad environment. 29:00 Paris Olympics "I'm going to go for it now, but it's going to be super tough." 31:00 We touch on language learning and being competitive on Doulingo :) 35:00 When did Kate realise she could be an elite triathlon and what are her goals in the sport? Find out more about this week's guest: Kate Waugh Instagram Podcast Sponsors Form Swim are sponsoring the podcast on a bi-weekly basis so you can hear the best interviews in triathlon each week. FORM Swim - 15% off smart swimming goggles. Like what you heard? Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below GET YOUR HANDS ON AN EXCLUSIVE EPISODE! Sign up to be a vino buddy or a training buddy on Patreon and get your hands on two patrons-only episodes a year. Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show. Listener Discounts For 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishow Get 20% off at OTE Sports. use the code INSIDE-TRI-20 at checkout Resilient Nutrition - Get 10% off here via this link This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Learn more about your ad choices. Visit podcastchoices.com/adchoices

Lucy Byram is a young British professional middle distance triathlete from Yorkshire. She got into sport from a young age, doing everything from gymnastics to football but it was running and triathlon that she and her twin sister really loved. It was when she went to University in Leeds that she really threw herself into triathlon. She progressed through the squads while she was doing her Law degree and concentrated on short course racing. It was only in 2021 when she entered the British Middle Distance championships, and won, that she decided to get her pro card. You'll hear: 22:00 About her sporty childhood and doing lots of sport with her twin sister and why they were so encouraging of each other. 23:00 Talks about the influence 2012 Olympian Lucy Hall had on Lucy and her sister. 26:30 The decision of going to Leeds was a big factor in choosing to go to Leeds Beckett Uni. We talk about what it's like being part of the triathlon scene in Leeds. 28:30 Why she lacks a bit of self belief with her triathlon. 29:30 Juggling a degree in Law with doing triathlon at a high level at University. 31:00 Why she decided to give professional racing a go after winning the British Middle Distance Championships in 2021 and then trying to race as much as possible in 2022 to gain experience. She talks about how Lucy Hall took her under her wing. 34:30 What happened at Challenge Wales when Lucy stopped to help a male competitor... And still went on to win. 36:30 How the rest of her 2022 panned out 40:00 We talk about nerves and competitiveness and the atmosphere on a start line. 43:30 Triathlon in Yorkshire, what is it like and why is it such a good place to live and train? 45:00 Does she work as well as train? How does she make it work financially? And what are her hopes for 2023? 46:30 Why she still wants to learn more about racing and why she's trying to figure it out. 48:30 Why she finds trying to make a living the hardest part about being a professional triathlete. 50:30 Is Ironman on the cards at some point? Find out more about this week's guest: Lucy Byram Instagram OTE Sports website - Use the code INSIDE-TRI-20 for 20% off Podcast Sponsors This week's episode is sponsored by OTE Sports - award winning nutrition. Get 20% off at OTE Sports. use the code INSIDE-TRI-20 at checkout Form Swim are sponsoring the podcast on a bi-weekly basis so you can hear the best interviews in triathlon each week. FORM Swim - 15% off smart swimming goggles. Like what you heard? Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below GET YOUR HANDS ON AN EXCLUSIVE EPISODE! Sign up to be a vino buddy or a training buddy on Patreon and get your hands on two patrons-only episodes a year. Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show. Listener Discounts For 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishow Get 20% off at OTE Sports. use the code INSIDE-TRI-20 at checkout Resilient Nutrition - Get 10% off here via this link This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Learn more about your ad choices. Visit podcastchoices.com/adchoices

Paulo Sousa is a High Performance Coach who works with the likes of Paula Findlay, Taylor Spivey, Summer Rapperport and World Under 23 champion Kate Waugh. He has built his elite squad over the years, but his path into coaching is an unusual one. He studied mechanical engineering at University in Portugal, doing a Masters and then a PhD. And it was while he was at University that he got involved with the triathlon team. And that's how it all started... You'll hear: 09.30 Paulo talks about how he decided to go into High Performance Coaching, rather than a career in academia. He mentions why Modern Pentathlon wasn't for him. 15:30 Did he always want to go into High Performance and the elite side of coaching? 18:00 Given Paulo's different path into Elite Coaching, what does he think makes a good coach? 20:00 The worst moment of the interview. Paulo picks me up on mentioning the N word within 10 minutes. 22:00 How do you you build an elite squad of athletes? "Bull sh*t can only go so far." 26:00 We talk about the age group World vs the elite world and the 'bullsh*t that comes with it.' 28:00 Keeping things simple Vs Keeping things fresh 32:00 We talk about time constraints for Age Groupers and why it requires a different approach to elite training, but a simple approach works. 33:00 Who's in Paulo's team? And what does a team approach mean within his squad? 36:00 Working for a federation Vs Going out on your own and having your own squad away from National Federations. 40:30 Paulo talks about Chelsea Sodaro becoming Ironman World Champion in 2022. Sodaro went to Paulo when she first moved to triathlon from running. 44:00 Paulo talks about his athlete scholarship programme and why is didn't work out. "Taking risks and not being afraid of failing is a big part of high performance." 46:00 We talk about elite athletes and making money Vs being an influencer and why prize money needs to be greater. 'This low prize money has pushed the sport into this niche where these athletes cannot make a living just from being incredible athletes. Winning races is not enough." 50:00 How does Paulo cope when he feels like he has failed his athletes? Find out more about this week's guest: Paulo Sousa Instagram Paulo Sousa twitter Podcast Sponsors Form Swim are sponsoring the podcast on a bi-weekly basis so you can hear the best interviews in triathlon each week. FORM Swim - 15% off smart swimming goggles. Like what you heard? Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below GET YOUR HANDS ON AN EXCLUSIVE EPISODE! Sign up to be a vino buddy or a training buddy on Patreon and get your hands on two patrons-only episodes a year. Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show. Listener Discounts For 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishow Resilient Nutrition - Get 10% off here via this link. This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy Learn more about your ad choices. Visit podcastchoices.com/adchoices