Inside Tri Show

If you got into open water swimming over the last couple of years, you'll love hearing this interview with Cath Pendleton. Cath is a record breaking ice swimmer from south Wales. She talks about enjoying triathlon before becoming addicted to the cold water. She explains how it helps her switch off, about her record breaking swim in Antartica, and the BBC Merthyr Mermaid documentary all about her. You'll hear: 01:00 What is ice swimming? "With an ice swimming event, the water has to be under 5 degrees and you can only wear standard swimming costume and hat. There is also winter swimming, which is under 11 degrees. " 02:00 Cath says 'I did a novice triathlon and swore I would never do one again. But it was through triathlon that I fell in love with open water swimming ' 06:00 "The first time I did it, I didn't know what to think. But the second time I did it, I got exactly the same buzz that I do now. It's afterwards. I'm absolutely buzzing afterwards. 08:35 "I never had that buzz when I did triathlon. I spent the swim going up and down thinking 'oh boring,' I spent the cycle scared of going downhill and I spent the run convincing myself it was ok.' But what I got from triathlon was friendship." 12:10 'Cath talks about some of the doubters. People said to me 'you've got two children, you might die!' But if someone tells me I can't do something, I'm like well watch me! I 14:50 'Cath talks about preparing for an ice mile 'I get myself in such a pickle sometimes. But I was the same in triathlons. Sometimes it's a lot of self doubt or because people have told me I can't do it. But once I'm doing it, I do have that determination inside me. 18:15 'Cath explains where the idea came from to do Antartica. Nothing will ever top it. I just want to win the lottery, go back and swim in my bobble hat and take it all in.' 20:30 'Cath explains what it's like to get into freezing cold water. 'When you get into any water under 5, or 3 degrees, your hands automatically feel like they have been put in a vice and crushed. 28:25 How you avoid the drop and recover after swimming in such cold water. 32:30 Cath trained by buying a big chest freezer. "You get an old freezer, fill it with water and wait until it freezers and then smash it all up and sit in it. I did it really to get my mind in the right place. 40:00 Cath's passion to help other women just to try something new. Find out more about this week's guests Cath Pendleton Instagram Cath Pendleton The Merthyr Mermaid 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 Sponsors of the show Resilient Nutrition provide formulated products to improve your cognitive and physical performance. From phenomenally tasty Long Range Fuel nut butters, to delicious dark chocolate drink Switch On. Get 10% off by using the code insidetri10 or go direct 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 is a fantastic chat with Emma Snowsill Frodeno in her coffee shop in Girona. Emma won triathlon Olympic gold in 2008 and was 3x World Champion. But there's so much more to Emma than triathlon. She's a business owner, she runs La Comuna coffee shop in Girona and she's driven to give back to society. She's also a mum of two, not to mention an amazing wife to Olympic and Ironman World Champion Jan Frodeno. You'll hear: 00:00 We talk about how she and husband Jan Frodeno started La Comuna cafe in Girona and how it fits in well with the community in Girona, which is made up of locals, professional athletes, and a growing expat community. 07:14 "Other than dealing with my stress at times and eating the kitchen out of the last remaining food, Jan doesn't have so much to do with the running of La Comuna. 08:10 Wise words about Emma and Jan helping each other. "We are both big believers in doing things we love and doing things we are passionate about and for us it works and having someone to help you remind you of the things you set out to do is important. 10:20 We talk about building a community in Girona. "This has been a personal finding myself and my community here. I came here towards the end of my career and when you are into sport, wherever you go in the world, you have an instant community and people who help you along the way. 13:05 The work of the Frodeno Foundation, Jan's indoor ironman and the pumptrack in Salt, Girona. "When he told me about the idea of what he wanted to do, I thought it was quite egotistical and I said I was only going to get involved in it if it was something bigger than himself. 23:25 "Starting a foundation, opening a cafe and managing apartments in a year has been super super challenging, it's not a year I'd want to repeat! 27:40 We talk about S-Grail event that Jan and Emma put on in 2021 for the first time, which was a swim - gravel biking - trail run triathlon. 31:10 We touch on Emma's triathlon career and her first time in Girona, which was as a spectator. I went there in 2011 and I was hooked and I thought 'yes, I really want to do that.' 34:30 What is Jan like on race morning? It's so sickeningly long and nerve-wracking. As a spectator it's 8 hours when you're not in control. 36:45 We talk about role models - Susie O'Neill was Emma's hero when she was growing up. 40:50 It is an amazing life and Jan gets asked a lot about finishing. But if you love what you do, what does it matter what the number says. The moment that's not there, that's a different story. But it's the best job in the world, so keep going. Find out more about this week's guests Emma Snowsill Frodeno Instagram La Comuna website and 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 Sponsors of the show Resilient Nutrition provide formulated products to improve your cognitive and physical performance. From phenomenally tasty Long Range Fuel nut butters, to delicious dark chocolate drink Switch On. Get 10% off by using the code insidetri10 or go direct 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

Adventurers and endurance athletes Mimi Anderson and Lowri Morgan come together in conversation. It's a special chat between two females who specialise in endurance challenges, often in extreme environments. They've both excelled at ultra running, but in 2022 they are coming together to take on the Pan-Celtic race, a self-supported bike race around the Celtic heartlands. This is full of wonderful lessons, stories, inspiration and laughter too. You'll hear: 05:00 Start of the interview with Mimi and Lowri, including how they met. 07:25 More about the 6633 Artic Ultra which is a 352.64 miles self-sufficient race. They talk about not having communication with the outside world, why 50miles is like a sprint finish and how they keep going when everyone else has dropped out. 17:00 Mimi talks about some of the mental games that go through her head when she is competing. 20:00 Mimi on failure 'I've had some epic failures in my life.' And we talk about having to stop doing something because of injury and the importance of being able to diversify and change direction. 30:00 Mimi and Lowri on the Pan-Celtic race. "It's a journey. It's the furthest the two of us have done. The aim is to do it in 9 days, so that we make the after-party. The day of the party is my 60th birthday," says Mimi. 39:30 The huge 'down' after a big challenge or adventure. "When I get back from races, my family give me two minutes to talk." 40:45 Mimi talks about how she only started to run in her mid-late 30s. "When I started running, it was purely to have thinner legs. And back then, you didn't see people running the streets or with backpacks. It just wasn't done. The revelation came when I realised people ran outside, not just on treadmills." 46:40 We talk CONFIDENCE! And body confidence and how Mimi overcame anorexia. "Life was horrible really." "But as an athlete, I look at my body now and we have extraordinary bodies. My legs have enabled me to run in places around the world that I could never have imagined." Lowri: It does give you that inner strength. The lessons I have learnt on the trails have helped me in life. On the trails, you reach a point where your mind is telling you to give up, that you've reached a wall. You think you're going to collapse, but then your limits don't break and you realise then that you find the 4th, 5th, 6th gear and the smile returns. 51:00 We talk about preparing the mind for big challenges. So. Many. Golden. Nuggets! 59:59 Hear Helen and Rich's training update ahead of their 3 day Highland Ultra in Scotland. Find out more about this week's guests Mimi Anderson website Mimi Anderson Instagram Mimi Anderson's book on Amazon Lowri Morgan website Lowri Morgan Instagram Lowri Morgan's book on Amazon 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 Sponsors of the show Resilient Nutrition provide formulated products to improve your cognitive and physical performance. From phenomenally tasty Long Range Fuel nut butters, to delicious dark chocolate drink Switch On. Get 10% off by using the code insidetri10 or go direct 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

Ironman triathlete David McNamee and ITU athlete Jelle Geens join us in conversation in Girona. David was pretty much one of the original triathletes in Girona. But over the last year or two, a growing number of ITU athletes have started to call Girona home, including Jelle Geens from Belgium. Jelle was part of Joel Filliol’s squad, training alongside the likes of Mario Mola and Vincent Luis. David and Jelle now do some of their training together. You'll hear: 16:38 We talk balance! "Everyone has their own unique balance and one of the main reasons I moved to Girona was because I wanted to find more balance. I came here because I knew for me to be happy, I needed to have a base and that's why I think I am still in the sport and for me having distractions is really important. Everyone's balance is unique to them." 21:10 Jelle talks about why he does pilates twice a week. "I am way more productive than I was when I went to the gym. Before, my gym session would always be the first thing I would skip but I think it really benefits me. I haven't convinced David to do it yet." David says he does a lot of mobility. 23:00 Jelle talks about doing his first Ironman 70.3 'I think I can be good at it and I think I have a future in it after ITU.' 24:20 David on the next few years "I see myself doing the next three years when I focus on the World Championships, but then I see myself for the final few years doing some of the races I haven't been able to do, like Roth and some of the Asian races. When Hawaii is your focus, it is your focus for 4-5 months and it means you miss a lot of great races." 26:15 "Ironman St George will be very different to Hawaii. Hawaii is probably one of the mentally hardest races you can do. For me, I think I am mentally very strong at that point that it hurts a lot and the race is really boring. I think a lot of people crumble and I am good at thinking 'this is my situation I am in right now, this is what I can do." 30:45 The guys give their thoughts on Sub7. "It's really artificial" "We don't even know what the rules are." This is a year where we have so many events going on and I think it will be quickly forgotten about. I think it's much more interesting to see how they get in St George. 33:50 We go back to Girona and Catalunya. 37:40 Jelle talks about trying to finish his Masters in Industrial Engineering, which he started in September 2011. 'I need to do this so I have something after triathlon.' 43:20 An update from Helen and Rich as they train for the Highland Ultra, 125km 3 day event from Beyond the Ultimate. Find out more about this week's guests David McNamee Instagram Jelle Geens 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 the latest patrons-only exclusive episode, a brilliant behind the scenes audio diary of my recent Lands End-John O'Groats cycling adventure that you won't hear elsewhere. You can still support me and support the show by clicking here to buy me a coffee every so often by becoming a Patron of the Inside Tri Show. Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct via this link. Supporters of the show 33 Fuel – natural and very yummy sports nutrition. Use the code INSIDETRI33 for a discount at checkout at www.33fuel.com. Find out more about Helen Head over to Helen's website to find out more about her 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

What's life really like for a professional triathlete? Do they just spend all of their time training, eating and sleeping? Helen heads to Girona to spend a week living with British professional Laura Siddall to get a unique insight into pro triathlon life. Plus Helen interviews former pro cyclist Christian Meier to find out why Girona has become such a hub for endurance athletes. You'll hear: 07:30 Start of the training audio diary with Laura Siddall and Helen as they take you behind the scenes of Laura's training programme for a few days 17:10 Helen joins in Laura's Sunday sessions - an 'easy run' and an 'easy' gravel ride. Helen's heart rate was sky high and she was struggling for a breather, while Sid was at conversational pace! 23:10 Helen heads to the 50m swimming pool in Girona where it's FULL of ITU athletes! 24:30 How many showers do professional triathletes have? And what's in a typical protein shake after a workout? 28:30 Laura encourages Helen to hire a road bike and do the famous Els Angels loop from Girona, while Laura herself heads out on a 5+hr ride. 43:54 Start of the interview with Christian Meier, a former professional cyclist from Canada who has been living in Girona since 2008. He explains why Girona has become so popular with endurance athletes. 47:45 "As much as we are blessed with good cycling route, the running is equally as good, if not even better. It's insane how many good athletes there are here. Way back when I first arrived, cycling didn't really exist here, but it's really exploded and the people here love to do their sports." 52:42 Christian talks about La Fabrica, the first boutique coffee shop in Girona which he co-founded with his wife, Amber. 1:02:05 What is it about coffee and cyclists and triathletes? "It's the social side! 1:03:25 Christian talks about making the switch from life as a pro cyclist to life as a trail runner. "I just got hooked and started running more and more and got really inspired by that ultra running world. 1:10:00 Christian talks about Chance, the running brand apparel he has set up which is focussed on making a difference environmentally. 1:14:58 An update from Helen and Rich as they train for the Highland Ultra, 125km 3 day event from Beyond the Ultimate. Find out more about this week's guests Laura Siddall Instagram Christian Meier Instagram La Fabrica coffee shop, Girona Chance Running - running apparel from Christian Meier 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 Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct 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

It's an issue we all face... How on earth do you juggle work, training and family life? For this week's guest Emma Cowper, the struggle is real as she attempts to maintain her pro status and race at the highest level, all while bringing up a toddler. Emma did her first triathlon in 2013, was crowned Age Group World Champion (Olympic) in 2016, secured her pro card in 2017 and became a mum in 2020. You'll hear: 5:45 How Emma decided to do her first triathlon in 2013 and how she worked her way up through the age group ranks and her first experience of racing in an elite wave at the London triathlon. 'That was a real wake up call.' 10:45 Emma admits it was probably too soon for her body to step up to pro level when she did in 2017 and discusses some of the realities of training and racing as a professional. 15:15 The difficult decision around when to have a baby when you're trying to compete at the highest level. 17:15 How Emma found it returning to training after having a baby. The pandemic helped because I didn't have FOMO because there were no races. 20:05 I think there were some 3am turbos because the only time I could do a longer session was when I knew she would be asleep. If I had done a session, at least I could deal with not moving for the rest of the day. 26:00 Emma says juggling everything is challenging. 'I just have to be really organised. When it doesn't go to plan, I just have to check myself and not get too stressed by it. 32:15 Dealing with mum guilt. "When she is up before I go to training, that's hard and I do feel guilty. It's a lot to process and I am constantly asking if it's ok? 33:45 Advice for other triathletes looking to juggle parenthood and training 'be kind to yourself, set yourself a realistic goal and make those sessions non-negotiable. Find out more about this week's guests Emma Cowper Instagram Emma Cowper 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 Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct 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

Nutritionist Scott Tindal clears the confusion surrounding nutrition for triathletes and endurance sports. Scott has spent almost two decades working with athletes at all levels to optimise their health and performance. In this episode we cover his principles and Scott answers questions from listeners, from coeliac diets to fuelling strategies on race day. You'll hear: 06:20 Why Scott stands by do no harm and health first. 'if anyone out there listening, if their practitioner doesn't stand by that, I would think twice about following that regime. Even in short term gains, it will probably result in long term damage. 09:00 Scott talks about the importance of the three macronutrients, protein, fats and carbohydrates and the importance of food first. 12:30 Scott talks about the divisive topic of weight loss. 'before worrying about intervening about something, is understanding why. Why do you want to take a particular step?' I 19:30 Scott explains the click through exercise which is key to understanding they why behind a particular motivation. 23:20 Scott talks about REDs (Relative Energy Deficiency in Sport) and the serious consequences of reducing calorific intake and how you know how much energy you need to take in. It blows my mind that some very talented athletes could potentially be a lot better if they dialled in their nutrition. 33:00 Question from Snowy - Should I fuel my post evening activity? 35:30 Should you take protein before bed? 39:00 Question from Isabelle - As a female in her 40s, should you do fasted training? "If you feel light headed and terrible, just have a piece of toast. But look at the duration and intensity of a session. Someone who eats before a high intensity session will likely complete their session better." 42:30 Question from Mark about race day nutrition. "You have to practice your nutrition before race day. Practice carbohydrate consumption. 52:40 Gut issues and how you can improve gut tolerance. 'It may only be every weekend that you are able to practice it. But ask yourself why are you doing it. 54:30 Mark and Catriona's question about nutrition strategies leading into a race. 1:01:30 Rob and Rob both asked about advice for coeliacs. Scott says gels are ok if they are gluten free but make do make sure you do actually have a gluten intolerance. 1:02:20 Tips for easily digestible high calorie food. 1:05:00 Affordable tips to work with a Sports Nutritionist. Scott talks about the Fuelin app which takes into account what your training is and enables you to adapt to your day to day life. It starts at $100/month. Find out more about this week's guests Fuelin Instagram Fuelin 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 Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct 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

German triathlete Laura Philipp ditched some winter sun for her training camp and instead headed to the snow for three weeks of solid training, on cross country skis. But what is it about cross country skiing that is so good for training? How hard is it to have a go? What what's it like at the very top level? Norway triathlon coach and keen cross country skier Arild Tveiten gives us the lowdown, Laura talks about growing to fall in love with the sport and 3 x Team GB Olympian Andrew Young gives us the perspective from the very top. You'll hear: 05:35 Start of the interview with Arild Tveiten who explains the popularity of cross country skiing in Norway, why it's so good for endurance athletes and the two different types you can do. 16:00 Laura Philipp talks about the sport 'I'm not very good at.' She recalls her first time on cross country skis. "It was the worst experience of my life. My heart rate was at max, I didn't feel any kind of enjoyment." But she has grown to love it. "It took quite a while and you need to know the technique and then you can enjoy it." "For the last 3 or 4 years I have been including it in my training plan in winter time. I have been able to do a lot of my base miles on skis. It is a full body workout, so it is a complete body workout and doing a completely new movement pattern is good for my body. I feel for all three disciplines, I benefit from it." 30:40 Laura even ventured into the world of roller skiing, when you can cross country ski on tarmac in the summer. I skated three times a week in the summer during Covid. 39:10 GB Cross country skier Andrew Young talks about growing up in Huntly and how he got started and has gone on to compete at 4 Olympics. He explains that being on a tiny national team has a lot of benefits when it comes to camaraderie and Olympic selection. 50:00 Andrew talks about the ability to push hard in endurance sports, what a roller-ski treadmill test involves and roller-skiing up mountain passes during training (think Alpe d'Huez but on roller skis.) 1:01:05 Dr Greg Potter from Resilient Nutrition talks about new product Switched On. Find out more about this week's guests Laura Philipp Instagram Arild Tveiten Twitter Andrew Young 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 Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct 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

Arild Tveiten is Head Coach and Sports Director for Triathlon Norway. He has been key to Norway developing as a triathlon nation, from Kristian Blummenfelt's gold medal at the Tokyo Olympics to 70.3 World Championship successes for Gustav Iden. We pick his brains about coaching Kristian and Gustav and we find out more information about preparing for the Sub7 attempt, and why he believes Kristian Blummenfelt has a great chance. You'll hear: 08:25 Start of the interview with Arild Tveiten 10:45 Arild Tveiten says 'We can repeat our medal again in Paris, but I'm not sure it will be Kristian Blummenfelt again. 17:05 At what point did the coaches think it would be Kristian and not Gustav winning Olympic gold? Kristian was just one step ahead. He had no sickness, no setbacks. 18:45 How do you manage competing athletes who are all vying for the same thing? We try to avoid them racing each other in training 22:45 How Arild approaches a bad race with his athletes. 26:50 We talk about the Norwegian triathlon suits. "I knew they would be controversial, but I love them. We had actually been racing in the Tokyo suit all season, but just in a different colour." 32:00 "The sub7 project really excites me. You first think, it cannot be done. But I think Kristian can do it. I like that kind of challenge, because it challenges us to dig deeper into the science. The knowledge they are getting from it will benefit the whole team as we head to Paris. 40:30 I don't think about what we have achieved, I just try to work with all of the athletes to help them be at the best level. That is my focus and when we get big results, I don't think about it. I am always looking forward, perhaps a bit too fast. 45:00 No, I wasn't expecting to be in this position as coach of Norway. I was very uncertain if I should do it and the first 3 or 4 years I was thinking 'is this sustainable' but after a few years I'm thinking ok, it's ok. But it is a lifestyle and you put a few other things to the side, like family. 48:55 Training update from Helen and Rich about the Highland Ultra Find out more about this week's guests Arild Tveiten Twitter Naw'r yr awr podcast - Helen's been challenged to an interview in welsh (!) later this year on the welsh triathlon podcast. 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 Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct 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

Laura Needham, Co-head of Physiology at the English Institute of Sport and British Triathlon's Senior Physiologist shares a wealth of knowledge all about training and the science behind it in this interview. Whether you are doing your first 5km, or your tenth Ironman, whether you struggle in the cold or you're unsure how to fit S and C into your endurance training programme, this one is for you. Find out more about this week's guests Laura Needham Twitter Laura talking about sleep on the EIS Insider Podcast. 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 the latest patrons-only exclusive episode, a brilliant behind the scenes audio diary of my recent Lands End-John O'Groats cycling adventure that you won't hear elsewhere. You can still support me and support the show by clicking here to buy me a coffee every so often by becoming a Patron of the Inside Tri Show. Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct via this link. Supporters of the show 33 Fuel – natural and very yummy sports nutrition. For your chance to win 3 months supply of award winning 33 Fuel Ultimate Daily Greens, enter the draw by clicking on this link. And as always, use the code INSIDETRI33 for a discount at checkout at www.33fuel.com. Find out more about Helen Head over to Helen's website to find out more about her 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

Professional long distance triathlete Ruth Astle and Olympian Beth Potter join us in conversation this week. The pair got to know each other during lockdown. Both of them train in Leeds, alongside the Brownlee brothers. It's a brilliant conversation between two athletes who have had very different experiences to get where they are today. But more than athletes, it's a chat with two fantastic female role models about the ups and downs of life and why making a massive change can be emotionally horrible, but it can make you grow and flourish. You'll hear 06:16 Ruth and Beth talk about now they met for the first time and how Ruth helped Beth with the riding and Beth helped Ruth with her running. 10:05 Talking about joining the Leeds Triathlon Centre. Beth says "I think I cried nearly every single day of my first year here. I found it really hard. 13:45 Beth Potter explains how finally being on British Triathlon's World Class funding programme will help her. 16:15 Ruth and Beth explain how their lives have changed since January 2016. Beth was working full time as a teacher in London thinking of the Rio Olympic trials, Ruth was working full time for Lloyds Bank and starting to get into training. 19:15 We head to the topic of food... Ruth and Beth both like spending time in the kitchen. 24:15 Beth and Ruth talk about what it's like training with each other. 'We will always get each other out of the door. If we need to be chatty we can. I think seeing that grit and determination of just plugging away has been really good.' 29:15 The frustrations of swimming - they have both experienced it and Ruth thinks that time in the water is making a difference for her. 31:30 Beth talks about being selected for Team Scotland her third Commonwealth Games. 39:35 Ruth talks about why she is so excited about the Ironman World Championships heading to St George for the first time. 'It will be interesting to see if people will target both or one over the other'. 41:45 We talk about DNFs, getting back on it after a bad race and the idea of a perfect race. 47:35 Beth explains why she has her eyes on a standalone marathon but why she would continue to use cross training for it, rather than purely do run training. Find out more about this week's guests Ruth Astle Instagram Beth Potter 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 Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct 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

We're going for some inspiration and motivation to start 2022, as well as some hard-core thinking and reflection. We start with Matt Izzo, who says his life has changed thanks to triathlon. I'm pretty sure you will be able to relate to some of the things he says about doing his first triathlon, as well as learn something from his mindset when it comes to making a change in your life. Sonny Peart is a runner and co-founder of Black Trail Runners. He explains the reason Black Trail Runners started, the work they are doing and why representation and diversity in endurance sport matters. Something we could all think about more in 2022. You'll hear: 03:20 Helen and Rich give listeners an update into their training for Beyond the Ultimate's 3 day Highland Ultra. 12:10 Start of the interview with Matt Izzo who says triathlon has changed his life. 'The first 35 years of his life was a struggle with obesity, self image and depression. 3 years ago now I lost 75lbs for the third time in my life, but I have managed to keep it off.' When you first lose weight, you get a lot of attention and comments, but when the weight goes back on, nobody says anything. You are so far from where you were that it is really easy to get discouraged.' 24:00 Matt talks about setting himself a target of running a mile that was a shift in mindset. 'It felt pretty amazing. I wasn't sure I could do it. I just remember suffering and it made me think 'running shouldn't be this hard.' 28:43 How a photo reinforced his behaviour. I'm smiling for the first time and it's clear that making that decision changed me in some kind of profound way.' 30:00 Matt talks about his first triathlon and how he came to love it. 37:18 Matt explains How you can make a change in your life by taking small steps. 44:00 Start of the interview with Sonny Peart, from Black Trail Runners - a charity and a campaigning group that is creating change and aims to increase the participation of black runners in trail running. Find out more about this week's guests Matt Izzo Twitter Sonny Peart Instagram Black Trail Runners website Black Trail Runners 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 the latest patrons-only exclusive episode, a brilliant behind the scenes audio diary of my recent Lands End-John O'Groats cycling adventure that you won't hear elsewhere. You can still support me and support the show by clicking here to buy me a coffee every so often by becoming a Patron of the Inside Tri Show. Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct via this link. Supporters of the show 33 Fuel – natural and very yummy sports nutrition. For your chance to win 3 months supply of award winning 33 Fuel Ultimate Daily Greens, enter the draw by clicking on this link. And as always, use the code INSIDETRI33 for a discount at checkout at www.33fuel.com. Find out more about Helen Head over to Helen's website to find out more about her 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

Nirjala Tamrakar is from Nepal and from 2001 to 2012, she was known as the Mountain Queen, because she was the first female Nepalese Mountain Biking Champion. She was also the first Nepalese woman to take part in a UCI Mountain Bike World Cup race, in France in 2012 and she’s done the World’s highest endurance event, the Yak Attack. Now in her early 40s, she’s a mum of two, she moved to the UK with her British husband Dan in the middle of lockdown in late 2020. And in 2021, she became the first Nepalese woman to complete an iron distance triathlon, when she did the UK Ultimate Triathlon, in Whitchurch. You'll hear: 10:10 Start of the interview with Nirjala, when we hear about her growing up in Kathmandu in Nepal ' I was a bookworm and there wasn't any physical activity to do so I didn't do any physical activity growing up. It was only study, study.' 13:00 Nirjala explains who she started to do yoga and how she heard about a bike race and then becoming Nepal Mountain Biking Champion. 16:00 The reaction of her friends and family as Nirjala got into Mountain Biking. 'why do you go in the muddy road, what do you get from it? 19:34 Nirjala puts some of her success down to her childhood, which involved doing all of the house work. 'We had to do everything by hand. We had to carry water, we had a house made of mud and we had to clean the floor with cow dung. So I was stronger'. 25:00 We talk about changing attitudes for mothers in Nepal and how there is more encouragement for women to stay fit and healthy. 27:00 Nirjala talks about her 'mixed' feelings when she competed at a UCI World Cup in France 33:00 We talk about cycling at high altitude and the side effects of altitude sickness 'even if you are very very fit, you can still struggle with altitude sickness. 36:00 Nirjala explains why she didn't quit the 'Yak Attack' Race and the mental struggles she faced and how she kept going. 'when you have no other option, you have to be strong' 37:00 Nirjala on overcoming her fear of open water swimming to become the first Nepalese female to complete an iron distance triathlon. 44:00 Nirjala's message for the endurance community in Nepal and how the stereotypes have changed. 'All of the men used to say 'you can't do this, when are you quitting?' Find out more about this week's guests Nirjala Tamrakar 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 Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct 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

Danish triathletes Daniel Bækkegård and Miki Mørck Taagholt join us in Conversation to talk us through why Denmark is on fire when it comes to producing some amazing middle and long distance triathletes. You might have seen their finish line celebrations as they came 3rd and 4th respectively at the 2021 Ironman 70.3 World Championships. They are actually really good friends, as well as training partners! They met via the Danish Federation's Youth Programme after switching from swimming and they are part of a bigger training group with other Danish pros in Odense. You'll hear: How they met The training environment in Odense and why Denmark is producing so many good middle and long distance athletes. Daniel talk incredibly openly about the struggles he has had with his mental health. Once you've heard him speak, then you will really understand why he celebrated his maiden Ironman win like he did at Ironman Austria in 2019 Miki talk about being a young father and why he ended up having a pizza sitting on the floor of an airport, rather than heading to Vegas to celebrate his 4th place at the Ironman 70.3 World Championships Their thoughts on Strava and why comparing yourself to others won't help you with your own goals Why Miki loves a good sing on the bike Find out more about this week's guests Daniel Bækkegård Instagram Miki Mørck Taagholt 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 the latest patrons-only exclusive episode, a brilliant behind the scenes audio diary of my recent Lands End-John O'Groats cycling adventure that you won't hear elsewhere. You can still support me and support the show by clicking here to buy me a coffee every so often by becoming a Patron of the Inside Tri Show. Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct via this link. Supporters of the show 33 Fuel – natural and very yummy sports nutrition. For your chance to win 3 months supply of award winning 33 Fuel Ultimate Daily Greens, enter the draw by clicking on this link. And as always, use the code INSIDETRI33 for a discount at checkout at www.33fuel.com. Find out more about Helen Head over to Helen's website to find out more about her 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 'Sid' Siddall is back on the podcast to answer your questions and share your stories. You'll also get the lowdown from Laura's 5th place finish at CLASH Daytona 2021, where Kristian Blummenfelt and Jackie Hering took the victories in the PRO men and PRO women races respectively. Laura answers your questions about: racing training strength and conditioning facing a non-wetsuit swim if you're a weak swimmer how to approach off-season some of the things she is most proud of Plus you'll hear about Helen's Sea2Summit ultra marathon. Find out more about this week's guests Laura Siddall 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 the latest patrons-only exclusive episode, a brilliant behind the scenes audio diary of my recent Lands End-John O'Groats cycling adventure that you won't hear elsewhere. You can still support me and support the show by clicking here to buy me a coffee every so often by becoming a Patron of the Inside Tri Show. Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct via this link. Supporters of the show 33 Fuel – natural and very yummy sports nutrition. For your chance to win 3 months supply of award winning 33 Fuel Ultimate Daily Greens, enter the draw by clicking on this link. And as always, use the code INSIDETRI33 for a discount at checkout at www.33fuel.com. Find out more about Helen Head over to Helen's website to find out more about her 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

What an honour to speak to the wonderful Sister Madonna Buder, the Iron Nun and legendary coach Joe Friel for this episode. Sister Madonna is 91 years old and is the oldest woman to have ever completed an Ironman triathlon, at the age of 82 in 2012. She has starred in a Nike ad, she has inspired thousands of people and really demonstrated what you can achieve no matter your age. While Joe Friel started coaching in 1980 and has coached thousands of elites and age group athletes. He also wrote a book Fast After 50 and has some fantastic knowledge to share when it comes to training and racing as you get older You'll hear: 14:10 Start of the interview with Sister Madonna Buder 21:43 Sister Madonna Buder explains about the religious community that she is in and why she hasn't lived in a convent for much of her life as people might assume 25:30 I can't understand why I'm an inspiration to anybody. I'm grateful that my life means something to somebody, it gives me a reason to keep me keeping on. 30:30 What happened when Sister Madonna Buder first started to run "I created a sense of jealousy, it was a struggle I have to admit, but I believed if I had the permission of the Bishop, I could carry on." 32:35 We talk about some of the parallels between sport and religion and why Sister Madonna Buder feels that if you have a gift, you should use it. 42:55 How Sister Madonna found it competing in triathlon, which can be a very expensive and materialistic sport 45:00 A special message to Sister Madonna from Chrissie Wellington 'she is the inspiration for Ironman if there ever was one and I love her dearly' Sister Madonna says of Chrissie Wellington. 51:15 Start of Joe Friel's interview 52:35 Joe talks about the factors athletes in their 50s should take into account when it comes to racing and training 55:30 How training might look as you get into your 60s '5/2, so 5 very easy days and 2 days of hard workouts. The 5 days a week might seem boring, but they are not wasting your time. And the 2 days a week you should be dreading as they are so hard.' 58:00 We talk about the importance of recovery 'you just don't bounce back like you used to as you get older' 1:01:00 Why strength training is absolutely key as you get older 1:03:30 How you can get your head around the mental challenge of slowing down. Joe suggests comparing workouts year on year. 1:06:00 Some tips if you want to do an Ironman for a milestone birthday 1:09:10 Why consistency and sleep are the most important elements of training Find out more about this week's guests Sister Madonna Buder Nike advert Joe Friel website Joe Friel Fast at 50 book 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 the latest patrons-only exclusive episode, a brilliant behind the scenes audio diary of my recent Lands End-John O'Groats cycling adventure that you won't hear elsewhere. You can still support me and support the show by clicking here to buy me a coffee every so often by becoming a Patron of the Inside Tri Show. Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct via this link. Supporters of the show 33 Fuel – natural and very yummy sports nutrition. For your chance to win 3 months supply of award winning 33 Fuel Ultimate Daily Greens, enter the draw by clicking on this link. And as always, use the code INSIDETRI33 for a discount at checkout at www.33fuel.com. Find out more about Helen Head over to Helen's website to find out more about her 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

From coaching future Olympians to a life-changing initiative supporting thousands of primary school children, we take a close look at the junior triathlon scene. Find out why you should care about junior triathlon, what Alex Yee was really like when he started out and what some young triathletes are doing to stay involved in the sport in their late teenage years. You'll hear: 12:45 Marc Laithwaite talks about the amazing TriKidz project which is taking triathlon into primary schools for free in the north west of England. 27:00 Kevin Hudson from swim 1st Tri Club talks about how they started their junior triathlon club and some of the challenges that they face 42:45 Audrey Livingston, who was one of Alex Yee's first coaches talks about how she got into coaching juniors as well as what Alex was like as a 9 year old and the impact he has made on youngsters in the local area. 58:10 How 17 year old Charlotte has turned to triathlon coaching in order to stay involved in the sport after turning 16 which meant she was too old for the junior section and too young for the adult section at her local triathlon club. Also this week: 04:00 Tips from Fred Newton for nailing a multi-day endurance event. Find out more about this week's guests Marc Laithwaite from Epic Events (who are behind TriKidz) Kevin Hudson, Swim 1st Triathlon clubs Audrey Livingston - coach with Windrush tri and Crystal Palace Junior Triathletes 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 the latest patrons-only exclusive episode, a brilliant behind the scenes audio diary of my recent Lands End-John O'Groats cycling adventure that you won't hear elsewhere. You can still support me and support the show by clicking here to buy me a coffee every so often by becoming a Patron of the Inside Tri Show. Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct via this link. Supporters of the show 33 Fuel – natural and very yummy sports nutrition. For your chance to win 3 months supply of award winning 33 Fuel Ultimate Daily Greens, enter the draw by clicking on this link. And as always, use the code INSIDETRI33 for a discount at checkout at www.33fuel.com. Find out more about Helen Head over to Helen's website to find out more about her 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

Dave Tonge is a swimming coach and world record holder from south Wales. He's been coaching swimmers and triathletes for 25 years. He played a vital role in 2019 to help rugby star Gareth 'Alfie' Thomas overcome his fear of the water to complete Ironman Wales and break the stigma around HIV. Dave also holds the World Record for completing a 24 hour swim in an endless pool, when he covered a whopping 55km. He's also hilarious, has an infectious passion for swimming and is full of useful tips to help improve your swim leg in triathlon. You'll hear: 01:30 His background in swimming as a swimmer and a coach 'chlorine is in my blood! Swimming is your time, it's your headspace. Whether you think about stuff or sing songs in your head. I just switch off and enjoy the feeling of the water' 05:45 I spotted a gap in the triathlon market and I now teach all levels of swimmer, from beginner to pro swimmers and former rugby players who decide they want to do an Ironman. 06:30 Where the idea came from to get the World Record for a 24h swim in an Endless pool. 15:15 Why his lack of a night swim in training was on his mind in the run up to his 24 hour swim and how he fuelled his 24 hour swim. 20:00 The side effects of spending 24 hours in water 'my hands looked like they had been steam rollered! The skin was flapping against the bones' 22:00 Dave shares his tips for age group triathletes and why seeing a coach can be really beneficial. Make sure you have a coach and build confidence. Surround yourself with like-minded people. Cold water and wearing a wetsuit can hit you too and acclimatise is really important. 25:00 How he has been teaching an 83 man to swim. 'oh we have had some fun and games! It was all to do with building confidence in the water and it's the same thing that I learnt as a 16 year old to build the confidence with a child. 27:45 Dave talks about teaching Gareth 'Alfie' Thomas to swim so he could complete Ironman Wales in 2019. His journey was documented in the 'HIV and me documentary. 'I had such pressure on me as a coach. There were tears at Long Course Weekend. How I got him back in the water for the second lap, I don't know.' He talks through how he did get Gareth through the swim, making him think about his motivation and his 'why'. 40:10 Dave shares his tips for athletes preparing to take on Ironman Wales and Ironman 70.3 Swansea. 'Smile! Smile at the sea and know that you are going to get out smiling, because you have paid for that and most people are doing it for fun as a hobby, so just enjoy it." 41:45 Can you do an Ironman with just one swim a week? I ask Dave. "You can get through it, but it will be a bad experience. You need to be getting in the pool three times a week. You need to do technique work and a long threshold set. Speak to someone who knows what they are doing, so you can get through it and enjoy it." 43:20 Some of the common techniques that Dave sees as a swimming coach. 'Head too high in the water, crossing the line at the front are both common ones. At the higher end for age groupers, it's not challenging all of the different energy systems. Find out more about this week's guests Dave Tonge Instagram Heathwood Swimming- Dave's private swimming teaching and coaching business Gareth Thomas 'HIV and me' documentary trailer Multiple Ironman winner and Oncologist Lucy Gossage interviews Helen for the MOVE against cancer podcast Help Helen improve the podcast by completing this quick survey 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 Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct 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

Emma Pallant-Browne discusses how she has shaken off the imposter syndrome to become one of the best triathletes in the world. The former U23 European Cross Country Champion switched to triathlon in 2012, but admits she felt out of place in triathlon for a long time. But 2021 was a stellar season for the British born triathlete who now lives in South Africa with her husband Jared and their dogs. You'll hear: 35:00 Why she approached Tim Don for coaching 'he's made me believe I can be a biker' I haven't been good at pacing in the past, but he is so knowledgable and reads about everything that is coming out. 39:00 Patience and the art of going slow. When you are competitive in sport, you almost crave that big push and because I was running at such a young age, it was game on from the word go and I guess you develop habits. 40:35 Emma talks about her first experience of training in Kenya, when she was with British Athletics. 'we were the first white people there and the kids would run along with us. It was such a humbling experience and as a camp, I really enjoyed it as really simple living. 43:30 I feel more like a rounded athlete and I feel like I am understanding the sport more, I can respect my body more. Emma also talks about confidence and believing in herself. 48:30 Learning not to beat herself up after a race, thanks to her husband Jared. "When I had my first bad race with him, he was really relaxed and that has rubbed off on me over time. If you have done the best you can leading up to a race and in the race, then you can't do anything about it. 'A happy athlete is a faster athlete. ." 57:30 I feel like I am more balanced. I never had that balance before and I am performing better. 1:00:55 Tim Don has told Emma he thinks she can be a really good Ironman athlete. 1:05:00 Why Emma won't be getting into the gravel biking scene any time soon. 1:07:42 Her experience of being mentored by double Olympic gold medallist Kelly Holmes, through 'On Camp with Kelly' 'Everyone still keeps in touch, she created something pretty massive' and what Emma is doing to give back in South Africa too. Also this week! 03:10 Dov Tate from Parcours Wheels has a lowdown on gravel biking, what is it and some tips on how to get into it. 16:42 Sonny Peart talks all about his experience of Beyond the Ultimate's Highland Ultra. Find out more about this week's guests Emma Pallant Browne Instagram Sonny Peart from Black Trail Runners talks about Beyond the Ultimate's Highland Ultra Dov Tate from Parcours Wheels - visit the Parcours website to find out more. 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 Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct via this link. Find out more about Helen Head over to Helen's website to find out more about her 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 Swimrun with World Champion Fanny Kuhn, coach Jude Palmer and Race Organiser Fred Newton. From events to training, equipment to the world championships, we've got you covered. You'll hear: 02:30 Kris King from Beyond the Ultimate talks about what's in store for Rich and Helen at the Highland Ultra as he prepares for the first ever event in the Knoydart Peninsula in Scotland. "It's an interesting place to put on an event, for sure" 15:12 Fred Newton explaining what Swimrun is, some of the races you can get involved in and some of the kit you might need. 26:12 Fanny Kuhn, Swimrun World Champion from Sweden talks about her background in the sport, if you can make a living from it, her work to get more people involved and why she really wants you to give it a go. 54:12 Start of the interview with coach and swimrun aficianado, Jude Palmer. Jude talks about some of the training involved, the nutritional side of things and why you should give it a crack. If you haven't googled swimrun events 2022 after listening to Jude, then you've missed a trick! Find out more about this week's guests Kris King Beyond the Ultimate Fanny Kuhn Instagram Fanny Kuhn website - including swimrun training plans Fred Newton Instagram Jude Palmer 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 the latest patrons-only exclusive episode, a brilliant behind the scenes audio diary of my recent Lands End-John O'Groats cycling adventure that you won't hear elsewhere. You can still support me and support the show by clicking here to buy me a coffee every so often by becoming a Patron of the Inside Tri Show. Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct via this link. Supporters of the show 33 Fuel – natural and very yummy sports nutrition. For your chance to win 3 months supply of award winning 33 Fuel Ultimate Daily Greens, enter the draw by clicking on this link. And as always, use the code INSIDETRI33 for a discount at checkout at www.33fuel.com. Find out more about Helen Head over to Helen's website to find out more about her 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

If you've never heard the podcast before, then this episode is the perfect place to start your love affair with the Inside Tri Show podcast. Hit that download button and see why so many of the world's best triathletes have got involved to help Helen and listeners celebrate the 100th episode. You'll hear: It really is a superstar packed show, with memories and celebratory messages from: Ali Brownlee, Jonny Brownlee, Laura Siddall Taylor knibb Chrissie Wellington Ruth Astle Renee Kiley Georgia Taylor-Brown Tom Bishop and Sian Rainsley Nikki Bartlett Paul Kaye Fran Brown Rach McBride Fenella Langridge Lucy Gossage Joanne Murphy And Sarah Crowley 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 the latest patrons-only exclusive episode, a brilliant behind the scenes audio diary of my recent Lands End-John O'Groats cycling adventure that you won't hear elsewhere. You can still support me and support the show by clicking here to buy me a coffee every so often by becoming a Patron of the Inside Tri Show. Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct via this link. Supporters of the show 33 Fuel – natural and very yummy sports nutrition. For your chance to win 3 months supply of award winning 33 Fuel Ultimate Daily Greens, enter the draw by clicking on this link. And as always, use the code INSIDETRI33 for a discount at checkout at www.33fuel.com. Find out more about Helen Head over to Helen's website to find out more about her 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 professional triathletes and training partners Joe Skipper and Sam Proctor join us in conversation this week. There's plenty of banter and chat as we cover all things training, recovery, data, balance, teamwork, emotions and Michael Phelps. The banter starts right away. You'll hear: 19:35 How they met 20:37 What it's really like training with Joe "There's a lot of tempo isn't there?!" 'Joe's philosophy in life is how many people can I kill through training' Sam says. "But I enjoy it and because we are different, we compliment each other well. 24:05 Self coached Vs Having a coach. Joe has been mainly self coached while Sam prefers to have a coach and has been working with Mark Pearce for over 5 years. 32:30 'I cant fault Joe, Joe is a really good friend and he has always helped me and supported me.' 34:40 We talk about Joe wearing his heart on his sleeve and he admits he probably is one of the most emotional athletes out there. 'When you cross the line, the mixture of fatigue that just wears you down gets me really emotional and it happens a lot, especially when I have had a big race and I have had to push so hard. It really grinds you down. I'm not an emotional person at all in normal every day life.'' 52:22 Joe's mental strength and why it makes a huge difference across the Ironman distance. 'he is thinking so hard, and doing so well. He is in an 8 hour race and he is always on it and that's what makes him once of the best athletes. It's always your mind that gives up before your body.' Sam says. 54:40 Analysing data and why Joe doesn't spend much time on training peaks. 'I never look at my training on Training Peaks. It uploads onto there, but I don't do anything with it.' 57:00 Why Sam reckons Joe could be like Michael Phelps in the pool. 57:30 Joe's hopes to do some training with Lionel Sanders and Sam Long. 1:00:10 Joe's thoughts on why the Ironman World Championships should rotate away from Kona. 1:02:15 I wouldn't care who I was beating to become World Champion. But Jan Frodeno would be one person I would love to beat to become World Champion, because of the reputation he has and it would give it a lot more credibility if you beat him to become World Champion. 1:06:10 Sam's hopes to get back on the start line of an Ironman soon Find out more about this week's guests Joe Skipper Instagram Sam Proctor 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 Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct 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

Australian ultra runner Lucy Bartholomew hit the headlines as a teenager, for completing her first ultra marathon when she was just 15. Back in 2014, she was crowned World Junior Sky Running Champion, in 2018, she was 3rd female at the Western States 100. It's hard to believe she's still only in her mid-twenties. But as Covid hit, Lucy decided it was time for a new challenge. She is now training for her first Ironman as a total newbie to triathlon. You'll hear: 09:15 The start of the interview with Lucy 11:12 How her training compares between ultra running and triathlon 'it's blowing my mind, it's been challenging. I have so much respect for anyone who does all of these sports. 14:15 Lucy explains she has found the cycling 'terrifying'. 'It's really challenged me, it's a very different type of training. 18:00 Her thoughts on wanting to do something completely different and not box herself in. 'I want to be a strong athlete, a strong woman, but I don't just want to be Lucy the runner.' 20:40 Why she out-ran her love of running in 2019. 'The emotions within were were very much like 'I'm done with this. 26:45 Lucy talks about some of the mental struggles she has faced following the Covid outbreak. 30:00 Lucy says she is good at resting and she too has days thinking 'do I really want to be doing this? In lockdown without goals and need to be ready, I've decided to move forward with more rest.' 32:40 The question on anyone's mind training for an Ironman: When do you shower when you are training for these things? 34:25 What does running mean to Lucy? 'It's such a simple way for anyone to move their body. It's a way to explore the planet, meet people and you can go for a run and tell someone your life story because you are so vulnerable. 36:38 Lucy talks about her most heartbreaking moment in running, which was realising at the Western States 100 in 2019 that she had fallen out of love with running. 46:30 How to deal with an expectation of always doing well and winning. 'Something like Ironman will change that for me. It's one of those things where you have to expect I did the best I could on the day, in the conditions I had. 49:15 Some absolute golden advice that Lucy gave to one of her athletes who was struggling with motivation. 'I don't care what you look like when you run, what I care about is you giving yourself this opportunity to get out the door. I wanted her to know that when she uploads her workout, I couldn't care about her splits. I wanted her to go back to what running is, to think this is me time, to help myself. In the ultra world, there can be a vibe of 'I don't get out of bed for less than 30km' but I just think that is affecting people coming into the sport and people can start to lose motivation.' 54:10 We have to realise that not everyone is trying to be the first person across the tape, most people are going there to put themselves out there and that's an intimidating thing to do. 58:50 Lucy's tips for a triathlete thinking of doing their first ultra 'your life just became a whole lot more simple. Find out more about this week's guests Lucy Bartholomew Instagram Lucy's e-cookbook Sustain your Ability Friday November 12th 2021: MOVE Charity Ball tickets 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 Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct 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

It’s so easy to look at Instagram and feel like everyone else is constantly smashing PBs and smiling their way through training and events. But we all have setbacks along the way, extra challenges that we face, doubt in our head. So let's hear it for two very different women who are happy to share their own experiences with you. Professional triathlete Simone Ackermann trains with her local tri club, had to rely on financial support from her Dad and even swapped countries in order to compete at Tokyo 2020. While amateur swimmer Sophie Gasson's dream of swimming the channel was pulled away by the tides, when she was 16 hours into her swim and she could see France in the distance. You'll hear: 06:32 Start of the interview with channel swimmer Sophie Gasson, ten days after her attempt to swim the channel. 08:25 Sophie says she isn't some kind of super human swimmer or an elite swimmer 'I didn't swim for my school, I didn't swim for a club or for Uni. I really like swimming, I like the cold and I like the feeling that the sea is different every time you get in it.' 12:00 Sophie talks about why swimming the channel appealed to her. 20:00 How Sophie mentally prepared for her attempt for three years. 34:30 How Sophie to strength from the people she supports through her work as a cancer rehabilitation specialist. 37:25 'I could see France ahead of me, I could see the cliffs and then it all went belly up but I had no idea what was going on.' 42:30 In the end we got told to get out by the French authorities, because we were in the shipping lane. But in the grand scheme of things I didn't do it, I'm not a channel swimmer because I didn't set foot in France. 51:20 Why age really doesn't matter when it comes to taking yourself out of your comfort zone. 54:52 Start of the Simone Ackermann interview, which kicks off with Simone talking about her experience taking part in the Super League Triathlon Championship Series 2021. 1:04:42 The difference in funding systems between New Zealand and South Africa and why Simone wouldn't have been able to go the Olympics, had it not been for her Dad. 1:09:30 Simone trains on her own, or with her local tri club when she is back in New Zealand 'a bunch of middle age men, who are lawyers, accountants, doctors. 1:12:45 Why Simone is a huge fan of Parkrun 'with being stuck in New Zealand, for a lot of last year, it became the main event! 1:18:55 Since Rio it hasn't been a smooth journey and if you had asked me back then (Rio) I wouldn't have thought I would have got to where I am right now. "Everyone is having to have some little battle along the line" Find out more about this week's guests Simone Ackermann Facebook Sophie Gasson's fundraising page 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 Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct 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

We discuss iron deficiency in endurance athletes with Dr Rich Burden who works for the English Institute of Sport and has academic affiliations with St Mary's University and Loughborough University. He's an expert when it comes to iron and iron deficiency anaemia - he did his PhD in iron deficiency and iron repletion in elite endurance athletes. You'll hear: 05:20 Helen explains some of her symptoms in the lead up to being diagnosed with iron deficiency anaemia including feeling lethargic, shortness of breath, struggling to do easy runs, lacking energy, unable to hit certain intensities on the bike and struggling with heavy legs. 10:30 Why iron deficiency anaemia doesn't present overnight and can take some time to present itself. 'if iron deficiency occurred overnight, that would instantly cause you to start asking questions, but it creeps up on you, so it is not noticable over short periods of time. It's not until you're at the top of peak training that it can being obvious.' 13:40 If finger prick blood tests at home would pick up iron deficiency 16:00 Why iron is crucial for health. 'if at any point your iron status is compromised, it will compromise the number size and health of red blood cells which means the ability of the red blood cells to transport oxygen around the body is compromised. ' 17:53 Ferritin is your iron store. If your iron store is depleted then your ability to make healthy new blood cells is reduced and therefore you find exercise harder. Iron is key to transport oxygen around the body and for your muscles to take that oxygen out of the blood and turn it into energy. 19:20 What is the difference being iron deficient and having iron deficiency anaemia? Iron deficiency anaemia is the last stage of iron deficiency. 23:30 How iron deficiency can also occur in men, even though it is more prevalent in women because menstruating women loose iron through their periods. 23:40 Why endurance athletes are more susceptible to iron deficiency, including muscular micro traumas, intravascular hemolysis (the destruction of red blood cells). Endurance runners have a greater rate of red blood cell destruction because of the impact forces and striking the ground so often. 26:00 The role of diet and nutrition in relation to iron deficiency. Vegetarians are more at risk of iron deficiency but it doesn't always have to be red meat. There are iron fortified cereals, pasta, bread, nuts. For vegans and for vegetarians it's a bit more complicated but there are expert nutritionists out there who have dietary restrictions 30:00 Iron supplementation - is it worth it? There is no evidence to show that if you are not iron deficient then taking a supplement would do anything positive. There are risks of being iron deficient but there are also risks of having too much iron in your system. 33:00 The role of iron infusions. 34:38 Why taking iron supplements is not a form of doping or performance enhancing. 37:40 The role of hepcidin in iron absorption. 41:10 Why timing is important to support absorption of iron. 44:15 Are there any differences between pre and post menopausal women and iron deficiency and any particular factors to take into account? Find out more about this week's guests Dr Rich Burden Instagram Dr Rich Burden 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 Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct via this link. Learn more about your ad choices. Visit podcastchoices.com/adchoices

British Triathletes Tom Bishop and Sian Rainsley join us in conversation this week. It's been nothing short of a rollercoaster for the couple over the last few seasons. Back in 2018, Tom was travelling to Australia to represent Team England at the Commonwealth Games, while girlfriend Sian was being diagnosed with Crohn's disease. Roll on to 2021, Sian made her senior debut on the World Triathlon Circuit while Tom was trying to play catch up for Olympic qualification and faced a mighty task of doing 5 races across 5 weeks around the World. The pair are grounded, fun and full of love and belief for each other in and out of the sport that brought them together. You'll hear: 06:30 The stress that quarantine has added to life on the WTCS circuit and why even couples have to quarantine separately. 11:14 How they first met 12:25 Sian and Tom talk about Sian making her senior debut at WTCS Leeds in 2021 'I still can't believe it to be honest, but it is possible and it can happen. I was running along next to Non Stanford and Katie Zaferes. It's really surreal to be doing that with people I've been looking up to in triathlon' 17:20 Tom talks about the 'mighty' task he had on his hands to try to qualify a place for Great Britain at the Olympics. He faced 5 races in 5 weeks around the world. 25:30 Sian: You always watch the Olympics and see the amazing stories of people who make it, but there are always athletes that don't make it and it's really tough to watch. 27:30 Sian talks about being in the sport for 17 years, after doing her first triathlon at the age of 8 and representing Team GB at the Youth Olympics in 2014. 30:15 Sian talks about the impact that a diagnosis of Crohn's Disease has had on her as an elite sportsperson 'I was losing weight, I started to get belly cramps, I started to lose blood. I was embarrassed about having toilet issues, I was only 18." 38:00 Tom talks about how he dealt with Sian's diagnosis in 2018, when he was flying out to the Commonwealth Games with Team England. Everyone has their own issues, but Sian is the closest person and it has inspired me to get through my rough patch. Hopefully any little story can help someone else. 40:30 I love the sport, so there is no doubt that I would never do it, whether as an elite or just being with friends. At one point when I was doubting if I could do it or not, I felt like I was doing it for a team of people with Crohn's. 43:15 Sian was recently diagnosed with a heart issue 46:00 Tom talks about how he has picked himself up after missing out on Olympic qualification, including doing a training block with Vicky Holland. 49:00 Tom and Sian's ideal weekend - which may or may not involve sleeping in a tent. We're not the biggest party animals. 53:40 Why Tom loves to escape with a good epic fantasy book Find out more about this week's guests Sian Rainsley Instagram Tom Bishop 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 Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct 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

Taylor Knibb was part of the silver medal winning Team USA in the Mixed Relay at Tokyo 2020. She’s no stranger to success, twice winning the Junior World Championships and being crowned U23 World Champion. She qualified for the Tokyo Olympics by winning WTCS Yokohama. And she really caught people’s attention with some phenomenal performances on her road bike with aero bars. First on her Ironman 70.3 debut in Boulder to qualify for the Ironman 70.3 World Championships, and then again at the Collins Cup, where she beat Teresa Adam and the phenomenal Daniela Ryf. This athlete is going places! You'll hear: 06:45 What is Taylor doing in her bike sessions that nobody else is? 09:50 Why she is going to be changing her swim very soon 11:15 The influence of her mum, Leslie Knibb, who is a triathlon coach and successful age group triathlete. Taylor dropped her mum on the bike for the first time in 2012, as her mum was preparing for Kona! 15:40 Taylor talks about the first time Taylor broke away with Flora Duffy in a WTS race in 2017 'I was 19, it was very intimidating and she didn't say anything the whole ride' 19:35 About her training group in Boulder, under coach Ian O'Brien and why she spends a lot of time training with Jeanni Metzler. 21:00 About her Ironman 70.3 debut 'when I showed up to Boulder for Ironman 70.3 I had taped all of my gels to the top tube of my bike and apparently you don't do that in a 70.3 race. Apparently on the broadcast they were counting the gels I had taken because they could see the electric tape.' 27:20 I don't think I had expectations for this year. I was just focussing on one thing at a time, but the Olympics was the thing I wanted to do the best in, and I didn't so that has a bit of a dark cloud over it, but I was able to learn from it and I definitely don't want to make the same mistakes again. 30:20 Why she watches as much triathlon as she can 'I think I have watched every single World Championship Series race since 2009. I love watching the races I haven't been in and the ones I have been in and I think I learn more from watching them than racing them sometimes. I only learnt about triathlon in 2013 and I watched the races to learn about the sport as a whole. When I was a Junior I watched them to learn about the racing and now it's more about learning about my competitors and how the races pan out. 35:00 Her reaction when she found out she would be racing against Daniela Ryf and Teresa Adam at the Collins Cup. 43:00 How she developed a competitive side with her brother when they were kids. 47:00 Why she is still trying to get better at switching off a bit and why it was easier to switch off from triathlon when she was University. Also this week... 57:00 GB Paratriathlete Fran Brown talks us through her 4th place finish at the Tokyo Paralympics. "It wasn't quite what I had planned." Find out more about this week's guests Taylor Knibb Instagram Fran Brown Instagram Resilient Nutrition's Meet the nutter: Robert Herring performance coach 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 Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct 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

Love triathlon? Love rugby? Love Wales? Then this episode is for you! Former Wales international Shane Williams talks about his journey from being one of the best wings in the world, to being a multiple Ironman finisher. The 5ft7 wing who was International Player of the Year in 2008, won 87 caps for Wales and made multiple appearances for the British and Irish Lions. Since retiring, he has turned his hand to endurance sports and has been a regular at Ironman Wales. You'll hear: 06:30 The trigger for getting into triathlon 09:00 His first Ironman Wales 'At times, I absolutely hated it, but at times I absolutely loved it. From start to finish I was absolutely petrified.' 12:30 How he got the likes of Ian Gough and Ryan Jones involved. 15:00 The difference between the physical pain of playing rugby and doing a triathlon 18:00 Dark places on the rugby pitch Vs dark places in a race 25:10 Which rugby player would he most like to race against in a triathlon and who would be in his ideal triathlon relay from the rugby world? 36:00 How his nutrition differs between when he was a rugby player and now he is training for a triathlon. If anything I pay more attention to my diet now than I did as a professional rugby player. I was told what to eat and when to eat it and I would usually go up for seconds. Does he miss his rugby body? I probably don't. I'm still quite muscly, but my body has changed completely. My body fat is lower than when I was playing. I probably look better now than I did when I was playing rugby, I feel lighter, I'm lighter on my feet. I look completely different and I see pictures of me and I'm probably healthier now then when I was then. 41:44 What tips would he have for anyone doing Ironman Wales. 'The more training you put in, the easier Ironman Wales is and the more you enjoy it on the day. Left no stone unturned in your training and then you will enjoy the day. In 2015 I didn't appreciate how tough it would be and it spat me out. For long periods of that day, I hated it. ' 43:00 Whether he'll be getting his FabFour coffee founders involved and why he started his own sportswear brand, Agilis. Also this week: 52:30 Laura Siddall's audio diary from her time as a reserve guide for the British Paratriathlon team at the Tokyo Paralympics, featuring fellow reserve guide Tim Don and bronze medallist Claire Cashmore. Find out more about this week's guests Shane Williams Instagram Shane's FabFour coffee and new sportswear brand, Agilis. Laura Siddall Instagram Resilient Nutrition's Meet the nutter: Jay Worthy 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 the latest patrons-only exclusive episode, a brilliant behind the scenes audio diary of my recent Lands End-John O'Groats cycling adventure that you won't hear elsewhere. You can still support me and support the show by clicking here to buy me a coffee every so often by becoming a Patron of the Inside Tri Show. Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct via this link. Supporters of the show 33 Fuel – natural and very yummy sports nutrition. For your chance to win 3 months supply of award winning 33 Fuel Ultimate Daily Greens, enter the draw by clicking on this link. And as always, use the code INSIDETRI33 for a discount at checkout at www.33fuel.com. Find out more about Helen Head over to Helen's website to find out more about her 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

It's a deep and honest chat with British pro Kim Morrison, covering everything from big race postponements, to her background in triathlon, to her progression as a professional. We talk about the mental ups and downs she's faced with running. And why she's eager to start training with others again soon. You'll hear: 07:00 Her reaction to the Kona postponement and why she's not convinced it should be held elsewhere as a one-off. 12:30 Why loving triathlon is key to continuing 'if you're not passionate and in love with it, I truly don't believe you can continue doing it, not to the level that will fulfil you anyway' 15:30 Her love for Time Trialling 'its probably one of the sports that has progressed the least. We still sign on pen to paper. Even 4-5 years ago you'd have to purchase the handbook to know which races were happening. Nothing was online. 19:14 Why running remains a daily challenge for Kim. "Forget the run tomorrow". Going out to run for pure pleasure - I get those days sometimes but more often than not, all I can think of is 'it's for Kona'. My mind doesn't wander when I run. Running just doesn't come naturally to me. 26:00 Why she asked David Tillbury-Davis to coach her when she met him in Kona 2019. ' I really wanted a fresh pair of eyes over me as a runner' 30:00 Why she bases herself in Norfolk, in the east of England. 'I think the uniqueness is how flat it is!' Day to day training solo is great, but it's getting tough' 32:20 The role Chrissie Wellington has played in Kim's career. 'The commute on the tube turned into commuting on my bike into work after I finished that book.' 38:45 Some useful tips to motivate yourself if you've had a disappointing race or result. "I'll now know never to not push hard enough. " 43:00 The impact the early part of her life has had on her since. 48:00 The biggest take away Kim has learnt from her career as a professional triathlete. 'When you don't keep winning, you have to have a realisation of what fulfils you.' Find out more about this week's guests Kim Morrison Instagram Kim Morrison website Resilient Nutrition's Meet the Nutter: Janet Herring 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 the latest patrons-only exclusive episode, a brilliant behind the scenes audio diary of my recent Lands End-John O'Groats cycling adventure that you won't hear elsewhere. You can still support me and support the show by clicking here to buy me a coffee every so often by becoming a Patron of the Inside Tri Show. Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct via this link. Supporters of the show 33 Fuel – natural and very yummy sports nutrition. For your chance to win 3 months supply of award winning 33 Fuel Ultimate Daily Greens, enter the draw by clicking on this link. And as always, use the code INSIDETRI33 for a discount at checkout at www.33fuel.com. Find out more about Helen Head over to Helen's website to find out more about her 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 return to India this week, to speak to coach and athlete Aarathi Swaminathan from Chennai. Aarathi talks about growing up in India, when she enjoyed swimming and running. However, work took over as she hit her early twenties and sport went on the back burner. And then, like so many of us she discovered triathlon and it changed her life. She is now passionate about encouraging more Indian women to take up the sport and has tips for anyone looking to start. You'll hear 11:45 We talk about career vs sport and why Aarthi had to put her love for sport on the back burner 14:15 The turning point for Aarthi, when she asked herself 'do I have 30 minutes of me time every day?' 18:25 Aarthi talks about being in tears at the finish line of her first triathlon 21:15 The primary reason that few women in India are into triathlon is due to exposure and the fact the family always comes first. Safety has also been an issue, but things are improving and there are more groups going out riding together. 34:15 We talk about how triathlon has changed her life and her first ever Ironman branded race in India 41:00 Why endurance sports brands should start getting into the Indian market 48:15 Why kids in India haven't known about triathlon, but how exposure is growing Find out more about this week's guests Aarathi Swaminathan Instagram Meet the nutter - Paddy's Project 52 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 Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct 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

In some countries, triathlon and endurance sports are part of the national psyche. In many others around the world, they're really not. Whether it's due to a lack of infrastructure, facilities, culture, money or races, for some, there just aren't as many opportunities to take part in swim, bike run. Our guest this week is Indian athlete Deepak Raj who's also a coach and the brains behind the Yoska training community. It's a really emotional interview with Deepak who explains how triathlon has completely changed his life. He has gone from a total non-runner to a Kona finisher. He also talks about the pivotal role he has had in developing the sport in India: You'll hear: 15:52 Deepak talks about his first ever event being a 38km skating event, which he took part in when he was posted to Germany with his work. 18:00 Deepak talks about the first time he started to run. I ran 2-3 minutes and that's all I could run. I was huffing and puffing and I walked home, thinking oh my god, here I am and I can't run. 23:12 Deepak says lining up at the Berlin marathon for the first time was really scary and I was scared because I wasn't sure about pushing my limits. 28:15 I hadn't even heard of triathlon. The first time I really heard of it was when I was living in Germany. 31:45 The mindset about getting through the swim when you're not a very confident swimmer. "I signed up for a skating marathon, without being able to skate" 37:40 Talks about making the swim cut off by just over a minute at his first Ironman and his wife getting stressed about if he would make it 38:24 Why are people taking up triathlon in India 41:12 Talks about the uptake of triathlon and while a race might only be 10% female, the number of women doing the sport as a lifestyle is a lot higher. 42:38 Some of the barriers that stop people from doing triathlon 46:30 The work Deepak put in to try to bring Ironman to India 51:08 Deepak get very emotional when he describes what it meant to him to bring Ironman to India 54:30 There are so many people involved in the sport has taken off and the whole cultural shift of getting people fit and healthy is really happening and we need that in India. But because the foundations are not there, people have to start to learn to swim at the age of 25. 1:00:18 What's your dream for triathlon in India? India should be one of the top countries in Ironman's portfolio and that will result in more people in the sport, a healthier lifestyle and things like that. 1:01:48 Deepak's digital training platform, yoska Find out more about this week's guests Deepak Raj 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 Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct 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

In the 3rd and final Summer Series, Suzie Richards joins us to talk about her bike touring trip from Bulgaria to the UK. Suzie talks about how to go with the flow, rather than plan a cycle route. She gives tips about where to stay, what to pack and why choosing some less well known countries will leave you grinning from ear to ear. You'll hear: How Suzie ended up in a co-working space in Bulgaria in the middle of a pandemic What Suzie did for food and accommodation along the way If she was ever scared wild camping on her own Why she was happy going with the flow and not having her whole trip planned What she used to plan her route on a daily basis The delights of cycling through Macedonia, Albania and Montenegro Find out more about this week's guests Suzie Richards Instagram Co-working Bansko Komoot - for planning your rides Warm Showers - when you need a comfy bed and a warm shower from a fellow cycle tourer 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 Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct 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

In part 2 of the Summer Series 2021, we hear about going on a semi-organised bike journey with Jordan Blanco. If you fancy giving bike touring a go, but you're not sure about carrying lots of kit, camping at night or planning your own route, then there are loads of companies that run organised or semi-organised trips and take the stress away, so all you need to do is focus on the cycling and your surroundings. Triathlete and coach Jordan Blanco did an organised ride from Land's End to John O'Groats in the summer of 2019. You'll hear: 05:05 Do you need to train to ride 100 miles a day, for ten days? 06:15 Why Jordan chose a semi-organised trip and what she needed to carry day-to-day on the bike 09:50 Should you stay in B and Bs and hotels or should you camp when you're cycle touring? 11:50 Why does Jordan enjoy cycling adventures, rather than just triathlon training 'there's nothing like being on your bike to see places and connect with places. It's getting to experience the people too. You're much less intimidating when you're on a bike" 14:50 The appeal of cycling a country end to end 18:20 Jordan says make sure your kit is as ready for the adventure as you are. 20:10 How to prevent saddle sores and sore bottoms when you're cycle touring 28:10 Why Jordan thinks she'll be more focussed on destination cycling more than trying to qualifying for Kona going forwards. 29:30 Why cycle touring can be a key part of your triathlon training "I've had my best races off the bike of some high volume cycling. If you can go somewhere else and see something new, go for it and integrate it into your training." Find out more about this week's guests Jordan Blanco Twitter Skedaddle - the company Jordan used for her trip 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 Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct 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

In the first part of the Inside Tri Show Summer Series, prepare for a fantastic adventure on fat bikes and pack rafts off the coast of North West Scotland. When she's not working as a physiotherapist, Hollie Leonard loves being in the outdoors, whether it's doing triathlon or mountaineering, Hollie's always up for an adventure and in the summer of 2020, she and her husband Dave went bike rafting in the Outer Hebrides. You'll hear how they came up with the idea where they got their kit from how they plotted their route what they took where they ate The general highs and lows of this stunning Scottish adventure. Find out more about this week's guests Hollie Leonard Instagram Read more about Hollie and Dave's trip here. Backcountry.scot - Andy and the team can help you to plan your adventure and get the right gear! 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 Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct 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

What's it really like to ride the Tour de France? We get the lowdown from Guy Wolstencroft who was part of a team of amateur riders who completed every stage of the Tour a week ahead of the pros. The Tour 21, as it’s known, covered every single km that the pro teams covered. But they also raised £1m for Cure Leukaemia charity in the process. You'll hear: 08:40 Start of the interview with Guy Wolstencroft who had finished the Tour de France two days before we spoke. 09:40 Guy talks about Geoff Thomas, the former Crystal Palace footballer, who organises the fundraising event. He explains how the Tour 21 came about, with each participant having to raise £30,000. 13:00 How Guy managed to juggle his training alongside work and family commitments. "I was cycling about 15 hours a week and I worked with a coach and I told him you have to get me to the start line in good nick. My last drink was on NYW, my next one was six months later on the Champs Elysee." 16:14 Why the Tour 21 completed each stage a week before the pros. "We literally did every km the pros did" and how the riders were looked after by organisers and the support team. 21:50 What they ate to fuel the whole ride and why Guy was gutted to be the only one who didn't lose weight! "some days we were on the bike for ten hours" "I was more concerned about the water. I actually drank 17l of water on the Ventoux day." 25:40 Guy talks about the double Mont Ventoux day and what it was like going up twice. "it was 40 degrees that day and you're just constantly sweating" 35:31 The make up of the Tour 21 team and what his teammates were like. 39:00 If his perspective of pro riders has changed after cycling every km of the Tour de France. 44:50 About being part of a team to raise £1million for Cure Leukaemia "it's incredible, it's just an amazing thing to do. Find out more about this week's guests Guy Wolstencroft: Just Giving Fundraising page for Cure Leukaemia The Tour 21 - All you need to know Tri 247 Move Charity Raffle Justgiving page 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 Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct 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

Hayden Wilde will be the first to tell you the last 3-4 years have been huge as he pursued his goal of trying to qualify for the Olympics in triathlon, following a background in more off-road endurance sports. When the Covid outbreak began in 2020, the young New Zealander wouldn't have foreseen not racing abroad for 22 months. He made the most of his time, becoming 2x National Champion in the 5,000m on the track and also spent quality time with friends and family. He returned to triathlon action with a 5th place finish at WCTS Leeds. You'll hear 08:27 Hayden talk about leaving New Zealand for the first time in 22 months and what it was like travelling to Europe having had so much freedom during the Covid outbreak in NZ 14:54 Hayden says if racing hadn't been on the cards, he would have been happy staying in New Zealand but "Watching racing continuing was pretty gutting. I just wanted to get out and do what I love to do and get my job back to normality." 16:20 Was Hayden surprised with his 5th place finish and running alongside Alex Yee who would go on to win the race? 19:45 About his rapport with Alex Yee "I really rate him as an athlete and as a person too. I am absolutely stoked for him to get that Olympic sport. There's about 3 or 4 months between us and there are going to be a lot of battles over the next few years. 22:23 What does being a strong runner bring to the mix when it comes to confidence? "All these track times are well and good, but the reality is it's a different game running off the bike" 24:35 His hopes of representing New Zealand in the 5,000m on the track at the Tokyo Olympics. He made the criteria to qualify for selection for the New Zealand Olympic team for the 5,000m, but he did not make the team. 29:15 "Back in primary school I used to do a bit of cross country, but I only really played football and hockey and only started to do half marathons when I was 16 or 17, but they were mainly off-road. 31:15 How he met his coach Craig Kirkwood at a local running race (which Hayden won) and his coaching team around him 31:41 Why Hayden prefers to train alone and bases himself in Tauranga, a beach town, away from the Triathlon New Zealand team. "It makes me balanced and extremely relaxed coming into races. I can do things other than work. 39:50 His love for boats, boat flipping and having a project on his hands, so he can go out fishing enjoy the New Zealand summer, not not talk shop and enjoy life and time with friends and family. 47:24 Him reflect on his victory at Coast to Coast in 2015 "man, how did I paddle 80km for like 4 hours and not be too tired? It was a battle, but it was fun! Being that young, you just sort of go full-gas." 50:0 If he misses the more relaxed nature of Xterra triathlon and more off-road sports and why he might be heading to Maui later in 2020 54:52 What he was doing when the Olympic Triathlon was taking place at the Rio Olympics in 2016. "After Rio was actually when I made the transfer to triathlon. I've had the normal four year cycle! I knew the household names, but going to my first World Series was like 'woah, these are the guys you watch on TV" It has been quite a surreal 3 or 4 years" 01:00:25 His tattoo which he got done for his Dad who passed away 14 years ago. Find out more about this week's guests Hayden Wilde Instagram Move Charity Raffle Justgiving page Sam Sills instagram and Sam in action on the water 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 Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct 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

Helen brings you a race special from Ironman UK this week, with post-race interviews from winners Joe Skipper and Katrina Matthews. Second place finisher Nikki Bartlett, along with Chantal Cummings and Leon Chevalier who both finished third also stop and chat to Helen. Plus she speaks to British pros Elliot Smales (4th) and Adam Bowden (5th), as well as coach Rob Cheetham, who is husband to Susie Cheetham. You'll hear: 09:21 Joe Skipper interview 'it was the hardest I've ever had to dig for a win' 12:09 Female winner Kat Matthews 'it was so hard, it was so hard' 18:40 Leon Chevalier 'it was a world of pain' interview 23:58 Rob Cheetham, Leon's coach, gives the perspective from a coach's point of view 'I thought it would be less stressful when it's not your wife, but it was equally as nervous' 28:34 British pro Elliot Smales talks us through his second ever Ironman 'it is in my back garden, it would be weird not to do it. I was in a really dark place' 33:45 New pro Chantal Cummings talks about the 'savage course' and why a significant life event means she is more worried about being happy than earning thousands. 38:20 Adam Bowden, 5th, talks about the 'big test' to see if he could back up his Ironman debut in Tulsa. 43:25 Interview with Nikki Bartlett Find out more about this week's guests Joe Skipper Katrina Matthews Nikki Bartlett Leon Chevalier Chantel Cummings MOVE charity Raffle on Justgiving 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 the latest patrons-only exclusive episode, including a full interview with Luke Grenfell Shaw and a blast from the past - the first ever interview I did with Chrissie Wellington back in 2009! You can still support me and support the show by clicking here to buy me a coffee every so often by becoming a Patron of the Inside Tri Show. Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct via this link. Supporters of the show 33 Fuel – natural and very yummy sports nutrition. For your chance to win 3 months supply of award winning 33 Fuel Ultimate Daily Greens, enter the draw by clicking on this link. And as always, use the code INSIDETRI33 for a discount at checkout at www.33fuel.com. Komfuel - Like a pic' n mix of sports nutrition through your letterbox! Listeners can get 20% off all orders or advance sweat tests using the code: INSIDETRI at www.komfuel.co.uk Find out more about Helen Head over to Helen's website to find out more about her 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

Marten Van Riel is on a mission to win an Olympic medal in triathlon, before stamping his authority over the Ironman distance. The 28-year-old surprised himself by qualifying for the Rio Olympics and going on to finish in 6th position. He won Super League's Arena Games twice in 2021 and finished 3rd at WCTS Leeds, which was won by Alex Yee. He's part of Joel Filliol's squad and trains alongside his fellow countryman Jelle Geens, as well as Vincent Luis, Mario Mola and Jake Birtwhistle. And keep it quiet, but he reckons the Belgian team are going to be flying under the radar in the mixed relay, with Marten and Jelle alongside Valerie Barthelemy and Claire Michel. You'll hear: 00:11:40 Marten talks about why he is training at altitude and why he is enjoying being somewhere quiet where he can focus on doing his job in the build up to the Tokyo Olympics. We also talk about heat preparation. 00:14:40 Why he's spent a lot of 2021 in Girona, alongside Vincent Luis and his Belgian teammate Jelle Geens. 00:16:54 Why he's feeling totally different heading towards Tokyo, compared to Rio 00:22:15 The ups and downs of training in a group with the world's best and why it can be amazing, but also hard work too. 'It doesn't matter if I get dropped on a ride. Everybody has a bad day. When you train with the best, it's normal to get dropped sometimes. 00:23:38 We talk confidence and why Marten generally isn't that confident, until he gets onto the start line, when his killer instinct comes out. 00:25:30 We talk about how the Tokyo Olympic triathlon race might pan out and if there will be tactics to slow down Alex Yee. 00:28:32 We talk about the influence Belgian triathlete Marc Herramans has had on Marten and his triathlon career. Marc finished 6th at Kona, before a training accident in Lanzarote left him paralysed. 00:36:30 Marten is 'super excited about Belgium's chances in the mixed relay at the Tokyo Olympics. 00:39:20 How stressful were the tight restrictions at the WCTS Yokohama? 00:43:30 Inner belief - where does it come from? 00:45:00 "It's extreme, I don't know what to make of them" is Marten's reaction when I ask him about the Norwegian's triathlon suits for Tokyo. He reveals what the Belgian team are doing. 00:47:25 Marten talks about his plan to move into long distance triathlon. "I definitely don't see it as a retirement option after ITU racing." Find out more about this week's guests Marten Van Riel Instagram MOVE Charity draw on Justgiving 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 Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct 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

We bring in multiple Ironman winner Laura Siddall to chat with Helen this week, all about the mental ups and downs of Ironman training and racing. Helen competed at Lakesman 2021, a long distance triathlon in England's picturesque Lake District. We find out about the many many wobbles along the way, how Helen prepared mentally for race day and how it all panned out. You'll hear: About why Helen decided to do Lakesman and when she changed from the half to the full distance event. What Helen's training was like What its like to race again after so long out The mental ups and downs of training How Helen feels about her first DNF Sid's tips for race day Find out more about this week's guests Laura Siddall Instagram Laura recommends the Run Free Podcast Ep 8 - A pre-race pep talk. Tina Muir's blog about preparing for Race Day nerves The Tri 247 MOVE Charity Raffle 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 Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct 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

We all know a woman in our life and that is why this episode is a must-listen! Whether it's you, your wife, your mum, a friend, a cousin, the peri menopause and the menopause will affect someone you know. Dr Bella Smith and Baz Moffat from the Well HQ cover all bases and it's great. You'll hear: 06:15 Dr Bella Smith explains what the menopause and the peri menopause are 09:04 Baz talks about the impact of your lifestyle during the menopause and peri menopause. "It's a time to start again. How can I use exercise to support my mental health?" 11:17 Baz says "Get your pelvic floor sorted." 13:00 Bella talks about the importance of good sleep. "Sleep is a priority." 14:45 Napping, especially for active women is their super power. 16.55 You can do anything you want and whatever training sessions you want to in peri menopause and menopause. You can train hard, but you cannot get away with not eating well, not warming up and not recovering well. You cannot ignore it in your 40s any more. 17:25 Bella talks about the impact that stress can have and for every high intensity session, you need to be doing something that will reduce your stress. We have to make the calming exercises as important as the run. 19:00 Baz talks about lifting weight to improve bone density and increase muscle strength. 26:00 We talk more about the pelvic floor - what it is and why it matters 28:00 Do you ever have the urge to pee before a big race? You must listen to this bit! 29:45 The impact of caffeine and alcohol on needing to go to the toilet 32:00 Training and HRT and being all over the place 37:40 The role of HRT and a good lifestyle and why medicine is not a failure. "It's not going to fix a bad lifestyle. If you have the worst lifestyle, HRT is not a miracle cure and it won't turn you into a superhero." 44:25 Trying to train whilst you are on HRT and if you can train in accordance to your cycle when you are peri-menopausal. 48:00 Bella talks about coming off HRT. "There is no age where you have to come off it." 50:30 Baz talks about the benefits of vaginal estrogen cream before we talk more about HRT and some of the fears over the links with Breast cancer. 57:22 It feels like the wildwest out there when it comes to The Menopause, but we always point people in the UK towards the British Menopause Society. 01:01:10 Any final tips? Find people that can help you and ask early and go prepared when you go to the Dr! Get yourself a good Doctor and latch on to them. Find out more about this week's guests Dr Bella Smith website and Instagram Baz Moffat website and instagram The Well HQ The British Menopause Society 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 Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct 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

British Triathlon's Sophie Coldwell, Olivia Mathias, Claire Cashmore and Dave Ellis reflect on the weekend that was the 2021 World Triathlon Championship Series and World Triathlon Para Series, Leeds. Sophie took her first WTCS podium with an impressive 3rd place finish, while Olivia crossed the line in 25th on her World Series debut, before watching her boyfriend Alex Yee win the men's race. Dave clinched gold in the PTV1 race, while his partner Claire took silver behind team mate Lauren Steadman in the PTS5 category as they look towards the Paralympics in Tokyo. You'll hear: 07:56 The start of Sophie and Olivia's interview. 09:12 Olivia Mathias talks about her first WTCS experience and how she dealt with the nerves. "I do normally get quite nervous, but I was extremely nervous for this one and before the line up, I was almost crying I was so nervous" 15:15 What did Lucy Charles-Barclay bring to the Leeds WTCS race and what impact did she have on the way the race panned out? 30:45 Olivia talks about watching her boyfriend Alex Yee win the men's race. "It's really weird. You see him on the big screen and you can hear people in the crowd talking about him, but I just think 'it's just Alex! 38:30 We talk about 'comparison is the thief of joy.' "So many people compare all the time, but you are always going to find someone who can do something better than you or faster than you, but it strips out the joy of what you were so happy with and chuffed about," Sophie says. 42:49 The start of Claire Cashmore and her partner Dave Ellis' interview 47:15 Claire talks about the sprint finish she had with Grace Norman, to take second. 49:35 Dave talks about the mental ups and downs of the last decade, whereby he swam at the Beijing Paralympics, just missed out on qualifying for London 2012, switched to para triathlon but then his category didn't feature at Rio 2016 57:00 How they are preparing for the Paralympics, which will be completely different to previous experiences, due to Covid. 01:10:00 Claire talks about her book, 'Splash' which is aimed at normalising disability for children, increasing representation and encouraging children to believe in themselves. "We all struggle with that lack of self belief, but actually we are more brilliant than we think." Find out more about this week's guests Sophie Coldwell Instagram Olivia Mathias Instagram Claire Cashmore Instagram Claire's book 'Splash' on Amazon Dave Ellis 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 Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct 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 is a brilliant chat with a brilliant athlete! Calum Johnson is a British triathlete who was Non Stanford's training partner in the run up to the Rio Olympics. Calum is a fine triathlete in his own right, with numerous podiums on the European Cup circuit. But after a debut 63.44 half marathon in 2021, the national cross country champion has a new goal - to qualify for the marathon at the 2022 Commonwealth Games. It's a really honest and engaging chat about high performance, trying to scrape a living in the sport, being happy, baking, and the ups and downs of being a triplet. You'll hear: 11:18 About his half marathon debut and why it was the first time he had ever worn a watch in a race. 17:12 Whether he sees himself as a triathlete or a runner... 21:02 why he feels so good about having a new goal, which isn't triathlon 'I felt like a kid again' 22:20 We talk about whether he started to feel a bit beaten up and spat out by triathlon. "I felt like I was chasing these goals and trying to do the right thing and please people just to get on a team" 25:06 We talk about what it's like to train at a National Performance Centre when you're not at the ITU level and why it can sometimes feel quite lonely 'I used to sometimes forget why I do the sport and I wasn't happy and when that's the case you're not going to get the best out of yourself' 27:05 Calum gives a really good insight about racing on the second tier level - World and European Cup level, and not having the funding. 'Money doesn't just come from anywhere and towards the end of the last few years of racing ITU, it became a huge strain.' 32:35 Why Non Stanford saved Calum from stopping triathlon. She asked Calum to be her training partner in the run up to the Rio Olympics. And what it's like to be a training partner for someone preparing for one of the biggest races of their career. 42:37 Some good baking, cooking and cafe stop chat 50:20 His thoughts on the Tokyo Olympics and who we might see on the podium 53:30 Life as a triplet Find out more about this week's guests Calum Johnson Instagram Calum's baking and cooking 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 the latest patrons-only exclusive episode, including a full interview with Luke Grenfell Shaw and a blast from the past - the first ever interview I did with Chrissie Wellington back in 2009! You can still support me and support the show by clicking here to buy me a coffee every so often by becoming a Patron of the Inside Tri Show. Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct via this link. Supporters of the show 33 Fuel – natural and very yummy sports nutrition. For your chance to win 3 months supply of award winning 33 Fuel Ultimate Daily Greens, enter the draw by clicking on this link. And as always, use the code INSIDETRI33 for a discount at checkout at www.33fuel.com. Komfuel - Like a pic' n mix of sports nutrition through your letterbox! Listeners can get 20% off all orders or advance sweat tests using the code: INSIDETRI at www.komfuel.co.uk Find out more about Helen Head over to Helen's website to find out more about her 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 get multiple Ironman 70.3 champion Helle Frederiksen back on the podcast this week, to talk us through race day nutrition and how to fuel across all distances. We go in-depth about what to eat during an Ironman triathlon and what to eat in the days before a race. You'll hear: 06:00 We talk about the basics of race nutrition. We have up to 90 minutes of maximal work. We can go 90 minutes without putting any energy in. Helle talks about how to fuel a sprint distance race - take a gel ten minutes before the start, and half a bottle on the bike with energy drink in it. 07:30 How to fuel for an Olympic distance race - take a gel before the start, have a full bottle of energy drink/electorlyte mix on the bike, along with 2 gels and then take a gel with you on the run. 08:40 What should you eat before a race? 3 hours before the race, get up and get your breakfast in. Something like porridge, banana and a coffee. Or toast and banana with nut butter. Or rice. My go-to was always porridge and a banana, always three hours before the race. An hour before the race, have a banana or half a bar and then have a gel ten minutes before and sip on electrolytes before the race, a light solution. 14:40 We talk about electrolytes, sugars, salt, glucose and why you need to listen to what your body is telling you. 16:30 What you should eat after a race and why a protein shake can be a good idea if you want to talk a lot with your competitors and friends after the race! "Just get something in your system and enjoy it, but don't worry too much about what you get in." 18:12 Aim to get 60-90g of carbs per hour and for salt, you are looking to get anywhere between 600-1000mg/hour. We talk about how to consume sodium in a race. 25:38 How do you fuel an Ironman triathlon 30:30 How to get through the marathon leg of an Ironman 32:30 If you struggle to use gels, Helle recommends that you look for gels without fructose. 33:48 Some interesting thoughts on gels. "The health perspective in taking gels has to fly out of the window in racing. In training, on the other hand you don't want empty calories, you want the nutrients. In racing, don't think about it, you need the energy." 36:10 If you can't take on gels, what are the alternatives? 41:56 A gel is like a thick sugar lump that you need to swallow. But in races, it works! 47:00 What should you eat the night before and Ironman 70.3 or an Ironman and in the few days in the run up to a race. "Try to limit fruit and fibres in a few days before a race. Calm down the digestive system" Bananas are ok though! 51:45 How you should prepare if you are going to be doing a hot race or a cold race. 53:40 How should you fuel long training runs, which are longer than 90 minutes? Especially when you don't like carrying anything. "Make sure you break the overnight fast, so that you have some energy and proteins in the body." 01:02:35 All about Helle's training platform, Our Kollektiv which provides personal training plans, knowledge and world class support for anyone looking to improve as an athlete and as a person. Find out more about this week's guests Helle Frederiksen Instagram Helle's book - The Pursuit of Victory - is now available to buy in English here. 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 Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct 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

Heather Jackson and Paula Findlay join us in conversation. The pair became a "quaranteam" when Covid hit in 2020, forming a training bubble together along with Heather’s husband Wattie and Paula’s partner – fellow pro Eric Lagerstrom. Heather is the American ironman record holder and a multiple Ironman and Ironman 70.3 champion too. While Paula had an emotional win at 2020 Challenge Daytona, after years of struggles with confidence and injuries after being number 1 on the ITU circuit back in 2011. You'll hear: 08:17 Start of the interview, how they met and how they formed their training bubble when Covid hit 15:00 some of the fond memories of their camping adventures during 2020. 16:50 About van jealousy and who has the better van 18:20 Heather recognises she is in the later stages of her triathlon career and 2020 helped her to think more about how she can transition beyond triathlon 21:15 We talk about the idea of being all-in. Paula says 'I'd probably be a better athlete if I was all in. But I do enjoy having other things" 30:00 Paula talk about her win at Daytona. "I've questioned a lot if I could get back to the top level, and that proved I could" 35:00 How they find that fine balance between friendship and competitors at races 35:32 Paula says she would love to go to Kona as a training partner for Heather this year to learn from it. "I do have an ambition to do Kona and naturally I think it's a good progression. I need to change my mentality a bit as I don't love doing really long runs and rides and I'm not quite ready for that." 37:30 Heather gives her thoughts about Ironman Tulsa 39:15 Paula Findlay talks about a special photo from London 2012. Find out more about this week's guests Paula Findlay Instagram Paula and Eric's That Triathlon Life Youtube and website Heather Jackson 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 Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct 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

We go beyond triathlon this week and dive into the world of ocean rowing, with Bella Collins and Purusha Gordon who are part of the 4 woman Ocean Sheroes Crew, competing in the Great Pacific Rowing Race. Bella has done an Ocean row before, but for Purusha, who is a mum of two young boys, it's a completely new challenge. But just like marathon running and triathlon, there are similarities about leaving the complexities of every day life behind, the importance of training, eating and sleeping well and saying YES when an opportunity comes your way. You'll hear: 06:38 Why you don't need to be a celebrity or an extreme endurance athlete to do an ocean row 16:45 The appeal of being in the middle of an ocean and taking part in an ocean row 22:32 Some of the mental struggles and why a positive mindset is going to be key, especially when one crew member struggles with sea sickness 27:19 What do you eat on an ocean row? 30:55 The art of bucket and chuck it (also known as going to the toilet) 32:40 Preparing for sleep deprivation when you're going to be doing 2 hours on, 2 hours off for 50 days. 40:00 It's just an opportunity to say YES and figure out how to do it along the way Find out more about this week's guests Ocean Sheroes website Ocean Sheroes Instagram Fundraising page for the Seabin project 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 Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct 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

Bahraini athlete Sameera Al Bitar represented Bahrain in swimming at two Olympic games, before switching to triathlon. Sameera faced a number of barriers when she was growing up as a young female swimmer in Bahrain. But as triathlon continues to grow in popularity in the Gulf, Sameera's confident that the hiccups she faced will help future generations. You'll hear: 10:48 Sameera talks about starting swimming at the age of 6, when she was a child in Jordan and going on to represent Bahrain in swimming at two Olympics and going to the Olympics through the wildcard system 13:38 Some of the struggles that Sameera faced 20 years ago when she faced some criticism for swimming and the swimming attire. "I had a few hiccups along the way, but this has helped the new generation." 23:36 Why Sameera believes triathlon has exploded in popularity in Bahrain 27:00 How she got into triathlon from her swimming background 31:13 What barriers women in Bahrain face if they want to do a triathlon 38:50 Why she thinks Bahrain is an example in the wider region for the growth of triathlon 42:30 The difference between wild card qualification and qualification for the Olympics and if you feel like you have imposter syndrome when you haven't qualified 52:35 what does it mean to be an Arab endurance athlete Find out more about this week's guests Sameera Al Bitar 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 Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct 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

We join athlete George Goodwin and his coach Blair Cartmell in conversation this week. Blair's an elite coach and was based at Triathlon Scotland's Performance Centre at the University of Stirling, for almost a decade, before moving to Bath. He has also lived and breathed the sport alongside his brother, the former professional Fraser Cartmell. Meanwhile, George has been involved in triathlon since he was a youngster. He switched to longer distances early on, when he knew that he wouldn't be on British Triathlon's funding. He was 12th at the Ironman 70.3 World Championships in 2019 and 3rd at Challenge Daytona in 2020. It's a really fascinating insight the harsh reality of ITU racing and why there are an increase options for young triathletes beyond the Olympics. You'll hear: How they first met at Stirling University 14:40 Why George jumped ship early to 70.3 racing 25:10 The struggles of making it to ITU racing 30:24 About George's 3rd place at Daytona 45:20 Why training environment is key And why it really is a case of keep calm and carry on Find out more about this week's guests George Goodwin website Blair Cartmell Twitter and coaching 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 Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct 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

2016 Olympic triathlon champion Gwen Jorgensen joins us this week. Gwen was happy working as an accountant when USA Triathlon persuaded her to join their set up in 2010. A year on and she had qualified for the London Olympics. By 2014 she was dominant and she stormed to gold at the 2016 Rio Olympics. Then she walked away from the sport to have a family and then announced her new goals, to win gold at the Tokyo Olympics in the marathon. You'll hear 07:46 we talk about motivation. One of the biggest talents is having internal drive and motivation. "The easy runs are sometimes the hard ones" 13:25 Her main goal this year is the Olympic trials "I'm excited and I'm in a good place. Since doing running and switching from marathon to track, I've been extremely inconsistent, but I feel I had that in triathlon too it's not easy to deal with inconsistencies, but I can see improvements" 18:26 Have the last 5 years been the hardest as an elite sports person? "In triathlon, everyone thinks that I won everything, but at the beginning of my career I lost a lot. It's always enjoyable when you win and when you are struggling, it's hard, but I am loving running" 20.30 Shifting goals 24:20 Does she see her Tokyo marathon goal as a failure? "The marathon is still the end goal and I want to come back to it after track." 26:35 Her time as a swimmer and why she has learned not to get wrapped up in her results. "At the end of the day, if I perform bad, it doesn't mean I'm worth anything less." 31:35 What was the conversation she had with Nicola Spirig on the run at the Rio Olympics? What were they saying to each other? 34:50 On motherhood and balance. 40:03 We talk periods 47:03 Have you ever regretted retiring from triathlon? I miss winning, everyone likes winning 53:15 What did she make of Beth Potter's performance 59:50 The art of eatcations Find out more about this week's guests Gwen Jorgensen Instagram Gwen Jorgensen useful links 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 Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct 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’s guest is the bubbly and very fun Lou Bates. If you’ve been in triathlon for some time, you might know her better as Louise Collins. She was an awesome age grouper who turned pro about a decade ago, at a similar time to Lucy Gossage. Things unravelled somewhat though and she took time away from triathlon. More recently she’s been national hill climbing champion, she's become a yoga teacher and she raced in the UCI E-Sports World Championships. It’s a fascinating story about burning out and learning to find balance, with so much stuff that we can all relate to You'll hear: 21:30 Lou talks about trying to combine 20 hours of training with 60-70 hour work weeks "there is only one way that is going to go eventually" 26:50 When Lou decided to step back from triathlon and how she dealt with the emotions and mental struggles that came with the decision. 33.35 We talk about yoga, why it has helped Lou, why it took her time to get into it and why she decided to become a yoga teacher. 45:15 We talk about hill climbing on a bicycle - 'crazy' events that draw big crowds. It's a TT on a short hill and you go up as fast as you can. Lou won the National Hill Climbing Championships after a number of attempts. Find out more about this week's guests Lou Bates 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 Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct via this link. Chrissie Wellington's children's books Head over to the website The Joy in Simple 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

Holly Page is a GB trail runner, adventurer and was crowned World Sky Running series champion in 2018. She was world duathlon champion in her age group in her twenties and hopes to still be racing and running well into her 70s. She grew up in Yorkshire, loves the mountains but she's also a talented linguist (she speaks 4 languages) and violin player. . Oh and she manages to combine her incredible running with work in international development. You'll hear: 06:20 How her early childhood shaped her love of the outdoors, running, challenging herself and learning 22:56 How she'd hitchhike to races 14:40 Why she doesn't feel like a "real athlete" 28:10 Her choice to coach herself 43:28 The story of her first ever triathlon 51:40 Her thoughts on overcoming fear and dealing with knife-edge ridges and steep descents Find out more about this week's guests Holly Page Instagram Holly Page blog Tromso Skyrace 2019 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 Sponsors of the show Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct 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