The Christmas holiday period is coming and whilst it’s meant to be an opportunity for R&R it can involve stress about work, families, travel, and training. So here are a few strategies to think about so you can hit the right balance.

90 - Prepare to Suffer

Dec 7th, 2021 16m

Finally an event is happening! With all the uncertainty our minds probably haven’t been in “race prep mode”, but it’s time to switch into that now. Here’s my take on what to expect from the event.

89 - Go faster by walking

Nov 23rd, 2021 11m 22s

Walking in an event is seen as failure by so many people. But have you ever thought about how you can use walking to go faster in an event? Most people doing Ironman and Half IM events are going to benefit from walk breaks and achieve faster ov

88 - How to swim in the open water

Nov 16th, 2021 15m 2s

Open water swimming has a lot in common with pool swimming, but there are a number of differences too. We’ll go through what those differences are, and what to do about them, so you can make the most of both your pool and open water swimming.

87 - Dealing with cancelled events

Nov 9th, 2021 10m 41s

It’s really disappointing to see December Half Ironman events being cancelled. We’re all affected in different ways, and once we start processing that disappointment we can start to see there are opportunities that come from this. Find those op

86 - The only two “magic workouts”

Oct 19th, 2021 13m 35s

We are always looking for those “magic workouts” that will change everything, and I’m here to tell you there are in fact 2 magic workouts. Kind of...

85 - One word for guaranteed success

Oct 12th, 2021 10m 19s

Guaranteed success is a big claim, but if you choose one word (a mantra), constantly reinforce that word to yourself, and live or act out that word, it can massively influence an outcome.

84 - How to ride a bike (for triathlon)

Oct 5th, 2021 22m 27s

Obviously you can already ride a bike, but I’m going to give you a few foundational things to check, reminders about key skills on the bike, and triathlon-specific things to work on

83 - Training nutrition

Sep 29th, 2021 21m 29s

The line between training nutrition and day to day nutrition can be very blurry. But if we separate the two, and address what’s needed for each individually, we can build both health and great performance

82 - Recovery vs Adaptation

Sep 15th, 2021 10m 24s

Coaches always talk about the importance of recovery, but the most important thing we are after is actually adaptation. Adaptation comes from an appropriate balance of training load / stress, AND an appropriate level of recovery. Find out how t

81 - The annual chat about training intensities

Sep 8th, 2021 12m 6s

A lot of people try to improve their performance by simply training harder. The problem is they get stuck in a middle "grey zone" of training that feels good but is not improving performance. Listen in to understand why you should use the full

80 - What equipment do I need?

Aug 31st, 2021 19m 36s

Triathlon is an expensive sport and everyone seems to have the flashest equipment out there. But you don’t need all the fancy stuff to enjoy the sport and perform well. Listen in as I talk through the important pieces of equipment so you can de

79 - Understanding your training plan

Aug 24th, 2021 15m 24s

Every coach has a different approach to training, so it’s important you understand the thinking behind your training plan. By understanding that, and knowing yourself, you can make sure the two parts marry up to make training successful for you

78 - The importance of being adaptable

Aug 17th, 2021 10m 25s

Last week I talked about the importance of consistency, but consistency is not about being perfect. It’s about adapting to stuff going on around us, whilst staying on track towards our master goal. I’ll give you six ways to be more adaptable, s

77 - Why consistency is important, and how to achieve it

Aug 10th, 2021 13m 37s

We all know consistency over time in training is important, but do you know why? And do you know how to help make it happen. Take 13min out of your day to listen to this podcast, and you’ll be armed with ways to achieve great consistency and gr

76 - Nutrition Challenge Week 6: Consistency & Quality

Nov 17th, 2020 12m 44s

This is the final in the nutrition podcast series. To date we have talked veges, protein, mindful behaviours, and training and recovery nutrition. Your ongoing challenge is to put that into practice consistently over time, and slowly keep worki

75 - Training and Recovery Nutrition

Nov 4th, 2020 21m 2s

Now that we have established our day to day nutrition foundations, it’s time to consider how training fits in with those, and what we do differently to support our training.

74 - Nutrition challenge week 4: Mindful eating behaviours

Oct 13th, 2020 11m 11s

Having focussed on the basics of day to day nutrition the last couple of weeks, this week it’s all about behaviours and HOW you are eating. Are you making conscious choices? Are you paying attention as you eat? Are you enjoying your food?

73 - Nutrition challenge week 3: Protein

Oct 1st, 2020 20m 48s

We started by recording a food log. Last week we put the focus on meeting the 5+ a day fruit and vege goal. And this week we add on one more thing: protein - an absolute essential for day to day health and nutrition.

72 - Key things for squaddies

Sep 29th, 2020 16m 55s

This podcast is specifically for the Wellington squad. Talking about important etiquette and safety when training together, plus tips about your training plan, training zones, and thinking ahead to events.

71 - Nutrition challenge: week 2

Sep 22nd, 2020 16m 33s

Week 1 of the challenge was to simply record what you eat and drink for the week. Even if you have an imperfect record, you still have really useful data to review. And this week we review it, looking for one specific thing that will make the b

70 - Nutrition challenge: week 1

Sep 15th, 2020 11m 12s

Good nutrition practices are a foundation for good health and performance. So here is a simple six week challenge to learn about yourself, and adjust your nutrition practices. No fad diets. No magic pills and potions. Just good simple practices

69 - Half Marathon race planning

Aug 18th, 2020 20m 28s

A half marathon can seem only a “small” event compared with Ironman or a Half Ironman. But it is still an endurance event worthy of some fore-planning. A little thought into goals, pacing, nutrition, and mental strategy goes a long way towards

68 - Six unusual swim tips

Aug 3rd, 2020 11m 32s

Having just done a big technique focus in swim squad, I want to pull back from the details and look at the big concepts we’re trying to achieve. So six swim tips coming up, but explained in different / unusual ways.

67 - Performance is a habit, not a 12 week plan

Jul 27th, 2020 9m 50s

True peak performance doesn't come in a 12 week training plan. So stand back from the details of a training plan, and lets build habits that will help you be successful in the long term: nutrition, sleep, strength work, and all other other thin