Afleveringen
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Oncologist and 14 x Iron Distance Champion Lucy Gossage speaks to Helen fresh after finishing 3rd at the Montane Winter Spine Race on her first attempt and raising over £22,000 for MOVE Against Cancer Charity.
You'll hear:
Why Lucy entered the Spine race
In depth about Lucy's final 24 hours, which at times felt like a living nightmare
Why Lucy would have stopped herself from continuing, if she had been a race Doctor
How Lucy survived getting stuck in a blizzard when the race got paused
What happened when Lucy started to sleep walk and hallucinate
What it means to have raised so much money for charity and inspired so many people
Practical kit tips
If she would do it again
Like What you heard?
If you enjoyed this episode, please share it with a colleague or a friend!
Sponsor Lucy if you haven't already: https://www.justgiving.com/page/lucy-gossage-spine-move
Follow Lucy Gossage on social media: X and Instagram
Find out more about MOVE Against Cancer Charity
And why not help Helen on her fundraising mission?
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Chrissie Wellington is a four time Ironman World Champion. She won all 13 of the 13 Ironman races she entered and set an incredible World Record, which stood for 12 years until it was beaten by Daniela Ryf. Since retiring, Chrissie has become a Mum and continued to inspire people around the World by dedicating herself to improve people's health and wellbeing through Parkrun.
You'll hear:
07:00 We talk about the pie of life, taking different paths in life, choice and compromise
10:00 Listening to your gut to explore new things
13:00 What does Chrissie mean by her book title 'A Life Without Limits'?
19:00 Does Chrissie remember the first time we met? Oh there are some good stories in this section!!!
34:00 Why Chrissie enjoyed doing endurance challenges when she retired from professional sport, to avoid having an outcome goal.
38:00 The satisfaction of helping others, which can be more enjoyable than going for a certain time yourself. And why Chrissie took so much from being part of a team to help Sam Perkins cross the finish line in a marathon.
43:00 The bigger picture of being able to inspire others through sport. 'We can each pay it forward and that's the beauty to me of sport, much less about your own achievement. There's a deep satisfaction of achieving your goal, but there is so much more to it."
47:00 Why it can be hard to step away when you have a platform and you are good at something.
58:00 Knowing that there's life beyond triathlon for professional sports people and that your self worth is more spacious than you as swim bike run.
1.00:00 What was it like seeing Daniela Ryf breaking Chrissie's World Record?
1:06:00 Out of change comes opportunity.
Find out more about this week's guest:
Chrissie Wellington Twitter
Chrissie Wellington website
Joanne Murphy Tri Talking Sport Podcast with Helen, October 2023
Engadin Cross Country Ski Marathon, Switzerland!!!!
Like what you heard?
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A note from Helen
This is the last episode of the Inside Tri Show. This conversation with Chrissie sums up so much of why I am stopping. I have done more than I thought possible and I am signing off with a very happy heart. This podcast would never have got to twenty two episodes, let alone two episodes, if it wasn't for you listening and supporting me and for my guests taking the time to talk to me.
I am so grateful for the friendships the podcast has brought me, the connections I have made and the life lessons I have learnt. It's been an absolute pleasure and I hope it will continue to inspire people in the world of endurance sports. Thank you xx
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Zijn er afleveringen die ontbreken?
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Laura Siddall has been a professional triathlete since 2013. She is a multiple Ironman Champion and although she comes from Great Britain, she lives and trains abroad and has spend time in the USA, New Zealand and Spain. At the age of 42, Laura finished twice in the top ten at the Ironman World Championships in 2022.
You'll hear:
05:00 Laura talks through the tough time she has had since an accident during the bike leg of Ironman Brazil 2023, which resulted in a head injury. She doesn't remember what happened, and while she didn't break any bones, a CT scan showed she had a bleed on the brain.
11:00 Some of the side effects of the traumatic injury Laura sustained and how she has been dealing with those and why it's been so challenging.
15:00 Why saying to people 'I have a brain injury' is so hard.
26:00 Sharing her recovery journey Vs not sharing her recovery journey
30:00 We talk about meeting for the first time and why Sid has a heart of gold and always does stuff for other people.
37:00 Some of the ways that I've been inspired to do adventures following the podcast.
39:00 Some of Sid's highlights of her career as a professional triathlete.
42:00 How does Sid find life in Boulder?
45:00 DNF and DNS
48:00 Sid asks which have been the hardest interviews for me to do?
50:00 How do we think triathlon has changed in the past decade?
Find out more about this week's guest:
Laura Siddall Instagram
Laura Siddall website
MOVE Charity website
Like what you heard?
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Lucy Gossage and Nikki Bartlett don’t need much of an introduction to triathlon audiences. They’ve both regularly been on the podium across Ironman and 70.3 races over the last decade, Nikki won Ironman Wales 2023, Lucy won in Wales three times. While Nikki is still competing, these days Lucy works as an Oncologist and loves doing endurance adventures in her spare time. She also dedicates lots of time to MOVE Charity, to help and inspire people to move against cancer.
You'll hear:
00:00 Where the mind goes during an Ultra marathon and an Ironman triathlon.
05:00 Lucy tells a story about Nikki's first trail race, when she didn't have GPS on her watch.
07:00 Lucy talks about the first time she and Helen met... when Helen was making a radio documentary about Ironman in 2013. And then Nikki recalls meeting Helen for the first time, just before her pro debut in 2015.
11:00 How their friendship has grown stronger over the years, especially more since Lucy has retired.
14:00 How daunting it is turning pro and how Lucy emailed Nikki just before her first pro race.
15:00 Imposter syndrome for professional athletes.
17:00 "It's crazy that people put professional athletes on pedestal"
18:00 Does Lucy miss anything about racing as a professional?
21:00 Why Lucy and Nikki get sad when they see age groupers being really strict with their training and not keeping it fun.
25:00 The feeling of things just flowing and feeling fun and enjoyable.
28:00 Things that Nikki's looking forward to once she finishes racing and why she doesn't intend to swim when she doesn't need to.
33:00 The timing of making a change. When is the right time to let go?
38:00 We talk about some of the episodes that have made an impact on us. We also talk about Inside Tri Show, putting together a podcast, the work involved.
52:00 The most chopper thing Nikki and Lucy have done!
Find out more about this week's guest:
Nikki Bartlett Instagram
Lucy Gossage website
MOVE Charity website
Like what you heard?
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After 9 months of training, a group of female listeners aka 'The Dream Team' head to North Wales, to take on THE ROC triathlon to inspire other women and raise money for MOVE Charity. THE ROC Wales offers a unique race format, involving a sea swim, cycling to the bottom of the highest mountain in Wales, a run up and down Yr Wyddfa, cycling back to the start and a 1km run on the beach to finish. How did they get on? Plus host Helen has some big news to share.
You'll hear:
An update from Beth, Millie, Nia, Ceri and Meg ahead of the race
Mixed feelings on race day morning
Post-race elation from The Dream Team and other Inside Tri Show listeners
Relatable stories from normal women doing amazing things
Some huge news from Helen - keep listening!
Find out more about this week's guest:
Sponsor The Dream Team and raise money for MOVE Charity
THE ROC Instagram
THE ROC website
Like what you heard?
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GET YOUR HANDS ON AN EXCLUSIVE EPISODE!
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Hannah Saitch took the female win at Ironman Wales in 2022, she's notched up two top five finishes at Norseman and has qualified for Kona. She's also done some of the toughest triathlons and events in the World, from riding Wales in Day, to doing extreme triathlons. All while juggling training with her job as an anaesthetist and having adventures with her husband Matt.
You'll hear:
06:00 Hannah explains how she used to be a rower but struggled to mix rowing with training to be a Doctor, and dipper her toes into triathlon in 2008, borrowing her Father in law's bike!
09:30 How Hannah's childhood shaped her love for sport, especially for rowing.
12:00 Who was the outdoorsy one when Hannah met her husband Matt? Was it Matt or Hannah who had the huge love of the mountains and the outdoors?
13:00 Why Hannah was happy 'winging it' didn't get a coach for a few years and what made her want to get a coach to help her with her training.
16:00 How Hannah manages to train around her job as an anaesthetist, and how she juggled training in the past with tough working hours and shift patterns.
21:00 We talk about training guilt and balancing the selfishness with that sense of happiness and enjoyment too.
23:00 Why enjoyment goals are so much more important to Hannah than time goals and why enjoying the process is really crucial to her.
29:00 How Hannah ended up entered into Patagonman and what the experience was like.
37:00 Hannah talks about her progress from an average age group finish at Ironman Wales, to winning the women's race nine years later. Hannah explains why getting a coach and learning how to cycle properly were key to her success as well as working on her run.
42:00 Some of the changed that Hannah's seen in triathlon since she first started it in 2008 - the good and the bad.
43:00 What is it that makes Ironman Wales so special for Hannah?
Find out more about this week's guest:
Hannah Saitch Instagram
Justgiving THE ROC - Support Ceri, Millie, Nia, Beth, Meg and MOVE Charity
Like what you heard?
Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below
GET YOUR HANDS ON AN EXCLUSIVE EPISODE!
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Natalie Lawrence swam competitively until she was 15, when she fell out of love with swimming, before being invited onto the development programme by British Triathlon. She competed at the World Junior Triathlon Championships and then moved to Loughborough to study and start her journey on the World Class Programme. But she soon developed an eating disorder which led her to leaving the elite set-up. But Natalie still wanted to do triathlon and got her pro license for the first time in 2011. She's since had four children, all the time staying fit between her pregnancies and competing as an age grouper. But now at 36 she's gained her pro card again and says there's nothing to lost by giving it a crack.
You'll hear:
02:00 Heather from The Lake District got in touch to talk about having a larger body in triathlon. How there is a lack of support, equipment and information out there for plus size triathletes and the struggle to find triathlon suits and wetsuits for larger bodies.
19:00 Natalie talks about her background in swimming and triathlon
25:00 Natalie says she didn't fall in love initially with triathlon, it found her. She talks about her time at Loughborough University and being part of the British Triathlon set-up.
27:00 The moment of being weighed on the scales which Natalie was "the beginning of the downwards spiral." Natalie went on to develop an eating disorder 'that was my coping mechanism, but I was in total decline.'
34:00 Developing an exercise addiction. 'If I felt like I hadn't exercised then, I'd punish myself through not eating.'
37:00 The devil Vs the angel and how Natalie felt like she had to change her mindset when she became pregnant for the first time.
38:00 Natalie talks about being a mum to four children. she had four under four at one point!
40:00 How does Natalie fit her own training and work in around being a Mum?
41:00 How Natalie can currently get away with not swimming!
45:00 Why Natalie still wanted to be in triathlon, even once she left Loughborough.
46:00 Why Natalie has decided to go pro again at the age of 36 after winning Outlaw triathlon 2023. 'I'd rather do it and get my answer because life is too short. You don't know when life is up. If I can do it and I can do it alright, I'm going to give it a go.'
Find out more about this week's guest:
Natalie Lawrence Instagram
Natalie Lawrence coaching and athlete website
Heather Good Instagram
Like what you heard?
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Ruth Astle started triathlon in 2013 when she was working in the city. Still while holding down her corporate job, she became overall age group world champion at Kona in 2019 before turning pro. She got her first pro ironman win at Mallorca on 2021, she came 5th at the ironman world championships in 2022 in St George. 2023 has been hampered by injury but Kona remains the aim. We talk about the mental ups and downs of being a pro triathlete, the need to just switch off and the support team around her …
You'll hear:
05:00 Start of the interview with Ruth
07:00 The need to take a break, go on holiday and switch off from triathlon and remind yourself there is a bigger world out there.
11:00 Why in her mind, 2023 has been a 'sh*t show'
17:00 The guilt and pressure of being injured and not being able to show sponsors your value.
20:00 John's question: Dealing with injury. Why it's okay to take an opportunity away from triathlon and training when you're injured. 'Don't bother with one-armed swimming, just take a break.'
25:00 Sarah's question: What's Ruth's set up and support crew like in Leeds? Who is in her corner? How does she train in Leeds?
30:00 Freddie's question: How should someone in their early 20s who is into triathlon approach triathlon and divide their time?
32:00 Has Ruth's passion for triathlon changed at all since she first started it in 2023? 'Looking back, I don't think I did the best job of mixing work and triathlon when I was an age grouper, but if I had done it differently, would I have got to the point of being good enough to be able to turn pro?'
36:00 Ruth's thoughts on Ironman struggling to fill slots for Kona and how they even offered any female who had raced at Ironman Tallinn a Kona slot.
43:00 Anne's question: What's it like dating Ali Brownlee? 'It's like dating any other guy. There are good times, there are times when he is really annoying. He is a human, people might be shocked to know this, but he is a human.'
Find out more about this week's guest:
Ruth Astle Instagram
Ruth Astle Youtube
Ruth Astle website
Tri Talking Sport website
Tri Talking Sport podcast on spotify - Helen recorded an interview with Joanne Murphy, so go and check it out when it's out!
Like what you heard?
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In 2019 John Haywood was diagnosed with two different types of cancer at the age of 45. The gym lover was told he may never be able to run again. So John brought a bike to build up his fitness. Three years later he cycled from Lands End to John o'Groats. The following year he completed Ironman Bolton, despite being knocked off his bike by a car during the cycle leg. John's message is simple, life is for living.
You'll hear:
06:00 John talks about being diagnosed with a very rare form of Sarcoma in September 2019 and then Hodgkin's Lymphoma a month later. He explains how he had his first surgery at the end of 2019.
09:00 John explains how he deals with things and how he tried not to overthink things after he was diagnosed with cancer.
12:00 How did John and his wife Claire deal with the fact that she works in cancer services and knows a lot about cancer.
14:00 John talks about the moment when he was told he might not ever be able to run again after sarcoma in his ankle, which he initially thought was a bruise.
19:00 John explains how he was treated for Lymphoma with radiotherapy while he was on crutches following two operations on his ankle for the sarcoma.
23:00 John talks about some of the side effects of his initial radiotherapy, which included fatigue and how he dealt with it.
26:00 The bike purchase in May 2020 that gave John a completely new direction in life.
28:00 What made John want to ride from Lands End to John o'Groats and how he turned it into a family adventure with his wife and daughter.
31:00 How a double cancer diagnosis gave John a clarity and a perspective that he didn't previously have.
35:00 Why did John want to enter Ironman Bolton?
37:00 How John's race nearly ended on the bike leg, due to a car driver turning onto the course and hitting John.
42:00 The Cancer support network that John has set up at work with Greater Manchester Police. 'It's like being in a club that nobody wants to be a member of"
44:00 We talk about cardio Vs strength workouts and how physical activity has helped John with his mental wellbeing. And why he's so passionate about MOVE Charity.
Find out more about this week's guest:
John Haywood Twitter
John Haywood Justgiving
MOVE Charity website
Sponsor the Inside Tri Show team taking on THE ROC
Like what you heard?
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Lizzie Richardson is a runner from North Wales. She broke the women's record for the Paddy Buckley round in 2022, previously held by Jasmin Paris. Lizzie grew up in mid-Wales, with six sisters and had a very active childhood. At University she focussed on partying rather than running. In 2018 she supported her sister doing the Bob Graham round which planted a seed that she'd like to do a round of her own one day. This is the story of a normal woman doing amazing things. PLUS ! You'll hear Helen and Lowri Bowen talking about the practical side of taking on the Pan Celtic Race, what do you take, how much training do you need to do, how much planning is involved?
You'll hear:
05:00 What her childhood was like, growing up in rural mid-Wales.
09:00 Her sister's Bob Graham round that sparked her interest in doing a round of her own one day .
11:00 Signing up for a 75mile ultra on a whim, without doing much training. she finished first woman and second overall, despite doing it after a few too many rums the night before.
16:00 How does she keep pushing herself during ultras and rounds?
17:00 Lizzie explains what the Paddy Buckley is, how it works and what her experience of doing it was like.
23:00 How much training did Lizzie do for it? You might be surprised to hear the answer to this - lower volume, including speed work. Max 80-100km a week, only just before her taper.
27:00 How did the feel the morning of taking on the Paddy Buckley round and once she had completed it? 'The night before I was in bed and I told my husband I'm not doing it, I can't do it.'
32:00 Lizzie reveals she actually found out she was pregnant the week after doing the Paddy Buckley round, and she thinks she was 6 weeks pregnant when she did it.
35:00 Would Lizzie like to do more events and running when the time is right?
37:00 Lizzie says she finds Jasmin Paris and other female running friends really inspiring about the realities of becoming and mum and running. 'sometimes you do measure yourself up against other people but everyone's experience is so different and I'm just trying to prepare my body as much as possible.'
39:00 Lizzie opens up about her struggles with performance anxiety 'I'd be sick with nerves on the start line and it definitely holds me back. I'd perform so much better in a more relaxed setting.'
44:00 Hear from Lowri Bowen and Helen as they reflect on the practicalities of taking on The Pan Celtic Race as a pair in 2023. What did they pack, how did they plan their race, what sort of training did they do?
Find out more about this week's guest:
More about the Paddy Buckley Round
Lowri Bowen on Twitter
Pan Celtic Race website
Sponsor the Inside Tri Show team taking on THE ROC for MOVE Charity
Nicky Keay's Fuelling Your Health and Athletic Performance
Like what you heard?
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Jess Learmonth is a firm fan’s favourite in triathlon. She swam until she was 15, but only came back to sport after taking time out to go travelling. She’d come home, was working in a supermarket and did a triathlon for charity. Little did she know how much that would change her life. Jess has gone on to become an Olympic gold medallist in the mixed relay, two time commonwealth silver medallist and World Triathlon Championship series runner up. And you can guarantee she’ll make you laugh too.
You'll hear:
How Jess is continuing to train during her pregnancy
Why her Paris Olympic dreams remain very much alive.
Why she loves coaching
Her passion for supporting people with dyslexia
How sport gave her confidence
Her go-to Lunch. It might not be what you think.
About her laid back approach to life
Find out more about this week's guest:
Jess Learmonth Instagram
Jess Learmonth website
Justgiving link: Support and sponsor the fab 5 on their ROC journey for MOVE Charity
Like what you heard?
Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below
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Tom Davies doesn't have a particularly conventional background as a professional triathlete. He cycled around the World at the age of 19, wrote a book about it while studying for an engineering degree and combined it with cycle racing at University. But the dream of doing sport as a living never disappeared, and within four years, Tom went from doing his first triathlon to getting his professional license.
You'll hear:
05:00 Tom talks about what sparked his interest in cycling around the world as a 19 year old.
09:00 What did his Mum say when he said 'Mum, I'm going to ride around the world as a teenager?'
11:00 Tom talks about riding to Chamonix with his Dad when he was 15
13:00 Why Tom believes he's naively ambitious and why he believes you can surprise yourself with what you're capable of.
15:00 The art of moving on and why Tom didn't find it too challenging to transition from finishing his round the world ride to starting University.
17:00 The art of fitting in writing a book, while studying for a University degree and competing in bike racing. 'it was the hardest I've ever worked, probably harder than the ride itself.'
19:00 His journey from racing bikes at University to becoming a full time professional triathlete. How he fell out of love with bike racing 'it was like flicking a switch. But I still craved some sort of validation from sport and when you are at loughborough, you can feel a bit inferior if you are not at that top level.
22:00 Going from beginner triathlete to professional in 4 years and why he wants to give it a go and why he's also wanted to do sport for a living. 'Swimming, cycling and running is when I'm most happiest'
25:00 How does he survive as a new professional? He explains that his parents support him, and some support from sponsors and he is part of the TTL development team. 'Ultimately if this all comes to nothing, that's okay, I will be grateful for having had it in my life."
27:00 Tom explains further what being in the TTL Development Team involves, under Paula Findlay and Eric Lagerstrom.
30:00 What does Tom what to achieve in the world of triathlon? 'I want to figure out a way to do this as a living. My goals for this year was to retain my pro license and get into the top 250 in the world.
32:00 Having to be patient as a new professional triathlete with limited experience in the sport.
30:00 Going into certain races knowing you're not going to win. (Yet.) How do you balance that with wanting to be the best?
37:00 Tom talks about keeping a blog and why he is so self aware. 'It's me trying to come to grips with what I'm feeling and how I'm feeling certain things and getting it down is my way of dealing with it.'
40:00 Would Tom cycle around the world again with more life experience under his belt? 'The world of ultra endurance has changed a lot since I did it. If someone said you have to cycle around the world again, I would either go a lot slower and take in as much culture as possible, or I would try to do it really fast. It would be one of those extremes." If you want to commit to something, you have to commit 100%, I don't know if pro triathlon is going to be my life for the next ten years but trying to get better is the right path for me to be on right now."
Find out more about this week's guest:
Tom Davies Instagram
Tom Davies website
Like what you heard?
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Tom Bishop had a stellar season on the ITU circuit in 2017 and represented Team England at the 2018 Commonwealth Games. But after chasing the Olympic dream for years, he made the switch to middle/long distance racing at the end of 2022. In 2023 the Leeds-based athlete finished second at Clash Miami, before wins at Challenge Puerto Varas and Challenge Wales. He feels he's finally found his happy place as a triathlete.
You'll hear:
04:00 Why 2023 is Tom's make or break year 'I want to be a professional triathlete, being on funding doesn't feel like you're a professional triathlete, it feels like you're part of a process, you're basically at their expense and I wanted to progress and give myself confidence that I'm progressing and making a career out of the sport.'
08:00 Why Tom feels more confident after leaving his short course career behind and why he now feels like a professional athlete.
10:00 Is it scary leaving the security of an elite level programme?
12:00 How does Tom's training differ now he is focussing on middle distance, compared to short distance? 'I reduced a lot of running because I was picking up a lot of niggles, and I put it all into the bike.' 'I don't do any gym, but I do some exercises as part of my morning routine and some short hill sprints.'
17:00 The ability to pick the races Tom wants to do and how he's enjoying the more
20:00 The ability of some athletes to do every distance, from short course to middle and in some cases even long distance.
24:00 Does Tom think all of the powers that be in triathlon will work together to develop one racing calendar?
26:00 Does Tom wish he had made the switch to middle distance earlier? I wish I had gone earlier, but I also don't regret trying to qualify for the Olympic Games.
27:00 What is it about the pull of the Olympic Games? How much does it dig away at you? 'I think it's something that's forced on you more than is needed. Younger kids shouldn't be made to think Olympics is the only goal and the only pathway.'
31:00 All I want to be able to is race without having anything else to worry about and that's when I get the best out of myself. It's nice to be confident in a race again.'
33:00 Tom's goals now that he is racing Middle distance and why he's torn about doing a long distance race in the very near future.
38:00 We hear about Tom's brother David who used to be a triathlete, now works full time for Huub and is an amazing runner.
42:00 You'll also hear from Marc Barrow and Ian Lloyd from Swansea Vale Tri about how they've gone from being a bunch of friends swim, bike and running to the biggest triathlon club in Wales and one of the biggest in the UK.
Find out more about this week's guest:
Tom Bishop Instagram
Swansea Vale Tri
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This week’s episode is all about the Pan Celtic Race – a self supported bikepacking race which this year saw nearly three hundred people cycle around Brittany in North Western France, before catching the ferry to Portsmouth and then cycling to the finish line in Llandudno, North Wales. Host Helen and friend Lowri Bowen take on the shorter route as a female pair, 1700km with 16,500m of climbing, which they finished in 8 days.
Find out more about this week's show:
Pan Celtic Race Instagram
Pan Celtic website
Lowri Bowen Twitter
Like what you heard?
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We continue the interview with Matt Croyle and James Langford, two Strength and Conditioning coaches with British Triathlon. They answer listener questions, including how to find the time to do some S and C and how to fit it in to your week.
You'll hear:
In part 2 of the interview, I start by asking Matt what exercises people can do to help them get stronger for the bike…
00:00 Exercises that people can do to help them with their biking.
02:00 What about exercises that people can do to help with the running? Lower body exercises will be useful to help your body tolerate high forces. Focus on the foot and ankle too.
08:00 What about core work? Matt talks about the trunk, any of the muscles that are helping to support the spine. So anything that helps to keep you standing up straight. ‘You should be looking to overload the trunk’ Matt mentions how working on your back can help reduce back pain on the bike.
13:00 Do yoga and pilates help?
14:00 Nia: How do you ensure some strength and conditioning when time is tight?
16:00 John’s Question: Any tips for motivation when it comes to S and C
18:00 David asks about ‘leg day’ and how you factor it in and what it might look like. James says that building up gradually and then being consistent is really important when it comes to S and C.
22:00 Do triathletes need to be flexible?
25:00 Glutes – How can you get your glutes firing?
27:00 Matt and James explain there are different ways to go about Strength and Conditioning. Doing something is better than nothing.
Find out more about this week's guest:
Matt Croyle Instagram
James Langford Instagram
Like what you heard?
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Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show.
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British Triathlon Strength and Conditioning coaches Matt Croyle and James Langford join us for the triathlete's guide to Strength and Conditioning. This is part 1 of the interview.
You'll hear:
01:00 What is Strength and Conditioning?
Optimising health around tendon, bone and immune system and that extends to sleep and recovery and then optimizing performance.
03:00 Why does S and C matter in Endurance sports and triathlon?
‘It’s our role to expose you to some loading above and beyond what you get from the three sports, so you can tolerate it, so you can endure the sport.
06:00 James says that most interactions people might have in the gym might be after an injury. What what you do in the gym comes down to the priority you need to put on it. What’s the way behind why you’re doing it? If it is ‘I want to improve my power in the bike, maybe it’s about working on your lower body’
10:00 Does the importance of S and C vary across age groups? Should people of all ages be doing it?
14:00 Why strength is important as we get older. ‘it will keep your muscle mass high and your bone density in a better place, so it will let you do what you love for a longer time.
17:00 If you’re time limited and needing to train for an Ironman, what should you be doing in the gym? James talks about the idea of micro dosing, ie do calf raises after your run before your shower, or do 3 sets of leg presses after your swim and before you head to work. Prioritise what you need to do! It’s a good approach to not overwhelm yourself!
22:00 If the gym isn’t an option, what can you do at home? Matt talks about doing drills in a warm up, low level contact with the ground, like pogos (a form of plyometric – fast ground contact)
26:00 Are there any specific exercises you can do to help get stronger for the swim? James mentions how key pull ups are for the swim.
Find out more about this week's guest:
Matt Croyle Instagram
James Langford Instagram
Like what you heard?
Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below
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Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show.
Listener Discounts
For 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishow
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Sophie Coldwell is having her best season to date in the World Triathlon Championship Series, with her eyes firmly set on qualifying for her first Olympics. She won her first WTCS race in Yokohama finished second in Abu Dhabi. The 28 year old has come a long way since doing her first triathlon two decades ago, when she was 8 years old...
You'll hear:
About Sophie's 2023 season, with a win at WTCS Yokohama
Her thoughts about qualifying for the Paris Olympics which feels 'agonisingly close'
Visualisation - why Sophie uses it but how she hadn't visualised winning
Confidence as an athlete and what if it goes wrong Vs what if it goes right?
Training Loughborough
The power of enough and that feeling of 'what more could you have done?'
How are the chickens
Life outside of triathlon and finding that balance while trying to qualify for Olympics.
Find out more about this week's guest:
Sophie Coldwell Instagram
Track Helen at the Pan Celtic Race via this link here - this tracker will be live once the race starts.
Like what you heard?
Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below
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Sign up to be a vino buddy or a training buddy on Patreon and get your hands on two patrons-only episodes a year.
Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show.
Listener Discounts
For 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishow
OTE Sports, 20% off with the code INSIDE-TRI-20
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Kat Matthews doesn't need much of an introduction these days. The former Army Physiotherapist is a huge role model for so many people in the sport of triathlon. In this episode, she answers listener's questions, talks about how she has rebuilt her confidence and belief after her accident and talks about her future goals.
You'll hear:
02:00 Kat talks about how she really enjoys inspiring other people
06:30 Has Kat had any counselling after her accident? Kat says that being alone without any facts has been the hardest thing for her.
09:00 Kat talks about the PTO's Crushed documentaries (link below)
12:00 Why Kat is strongly against the word 'comeback.'
13:30 Does Kat think she is mentally strong?
15:00 Some of the little wins that Kat had along the way as she was rehabbing from her accident.
22:00 Why being able to swim again was such a big stepping stone for her. She also talks about getting back on the bike on the first time. 'Just to do swim, bike and run training was a big deal.' Getting back on my bike, I just had to do it because it's my job.'
28:00 Question from Jo: Has Kat's background as a physio been helpful?
31:00 Question from Lowri: Have Kat's ambitions' changed since her accident?
35:00 Alex and Maja: Can Kat talk about her background in running and how she is able to run so strongly? Kat also talks about pacing and being at the track.
44:00 Question from Aioefe: Training on RPE Vs focussing on the data and numbers
47:00 Question from Daniel: what are your benchmark sessions so you know you are on track with your training?
50:00 Question from Kay and Si: Kat's thoughts on Motos in races* *We recorded this the day after the tragic accident in Hamburg.
53:00 Question from Kaylee: Does Kat read much and what does she read?
56:00 Daniel and Holly: What's Kat's post race favourite meal?
58:00 Holly: Any tips for nerves ahead of your first ironman?
59:59 How's Kat feeling ahead of Kona 2023? I think I can do it really really well.
Find out more about this week's guest:
Kat Matthews Instagram
Kat Matthews Crushed PTO documentary
Like what you heard?
Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below
GET YOUR HANDS ON AN EXCLUSIVE EPISODE!
Sign up to be a Patreon and get your hands on two patrons-only episodes a year.
Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show.
Listener Discounts
For 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishow
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Mum, full-time vet and super Ultra Runner Jasmin Paris joins me on the podcast this week. Jasmin spent lots of time in her childhood in the mountains hiking. She only got into fell running after qualifying as a vet and she realised she had found her people. She famously won outright, and smashed the course record at the Spine Race in 2019, while expressing at checkpoints, as she was still breast feeding. She was the second woman to start a fourth loop at The Barkley Marathons in 2023.
You'll hear:
04:00 Interview with Jasmin Paris
13:00 Her love of the hills and the mountains and the importance of finding time for herself now that she is a Mum.
15:00 Can she still keep things fun, now that she has achieved so much?
19:00 Why does she feel so happy in the mountain? Jasmin finds that it puts things into perspective.
21:00 What's the drive to go back to things when the goal isn't necessarily to win?
23:00 We talk about a woman winning The Berkley Marathons.
26:00 How is she 'kind to herself' after a massive event? Especially in the world of family and work.
29:00 We talk about managing discomfort and pain during an ultra.
34:00 Hot cross buns Vs gels
36:00 Breastfeeding during the spine race and how she was able to achieve such an amazing feat when her first daughter was 14 months old.
39:00 Was it a big decision to do the spine race with a young daughter? How does she deal with Mum guilt?
43:00 What would Jasmin do if she had 48 hours in a day
45:00 What has Jasmin learnt from her coach Damian Hall? He is the only coach she has ever had.
50:00 Learning from yourself every time you push yourself and how it gives her confidence in other areas of her life.
52:00 What's the most random thing she has ever won in a fell race?
Find out more about this week's guest:
Jasmin Paris twitter
Jasmin Paris website
The Green Runners website
Like what you heard?
Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below
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Resilient Nutrition - Get 10% off here via this link.
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This week find out why getting a bike fit is key to performance, how to find a saddle that works for you and you'll hear tips on how to make the most of your pedal stroke, as Helen visits the Ryan Morley Cycle Centre, in Wrecsam, North Wales. Plus hear from the woman who decided to do her first triathlon at the age of 71.
You'll hear:
02:00 Ryan talks about his background as a bike fitter.
05:00 Ryan describes how he found out in 2019 that he had a heart condition which meant that he could no longer exercise. ‘I lost my job at the time, it was a real, real dark time’
09:00 How Ryan got into bike coaching
11:00 Why saddles and shoes are so crucial and why the saddle pressure kit Is such a cool piece of kit (Ryan is one of a few bike fitters in the UK to have one)
13:00 What makes a good bike fit – technology, the eye and training
14:00 Could everyone benefit from having a bike fit? And why it’s worth investing in a bike fit.
19:00 Why some cyclists get pins and needles in their hands and how to reduce the issue
22:00 The pressure on the perennial region and how to reduce it.
24:00 An intro to pedal technique
25:00 Can everyone be comfortable on a saddle? What to look for? How do you find a saddle for you? Are female specific ones any good? What about bigger softer saddles? How can you actually try before you buy? What’s the best option?
34:00 Cleat position
37:00 Pedal technique
44:00 Hand position
48:00 How do you find a reputable bike fitter who you know will do a good job?
PLUS
55:00 Hear how Helen's mum Ruth got on in her first ever triathlon at the age of 71
Find out more about this week's guest:
Ryan Morley Instagram
Ryan Morley Cycle Centre website
Ruth Murray's Justgiving website for MOVE
UK Triathlon's Cheshire Triathlon (sign up to join Helen's Mum in May next year!)
Like what you heard?
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Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show.
Listener Discounts
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