Trispecific | Ironman Triathlon Coaching Podcast

I should have dropped the f-bomb in the title. It would have more impact.  Seriously. Why are athletes wanting things easy? Race after race we hear how tough it was like the toughness of doing an Ironman was not expected. I don't get it. A big reason we sign up for these events is because we are looking for a challenge. We are seeing (even if we are only aiming to finish and don't care what time it is, other than it being under cut off) if we have what it takes. What we have deep within ourselves when the going gets tough.  Yet that goes out the window when it does get tough ... And athletes are wishing it was easier.  Yeah it was choppy, yeah it was windy .. Yeah it was .... But some athletes still went fast and many of them don't have anything you don't.  Pete and I talk IMWA, why athletes need to get real, use the power of negative preparation and we talk about the absurdity of 70 athletes not finishing the swim. I also give some accountability home work at the end. To do one thing... Make you a better ath

Race day ... It should be the day that you look upon with wonder, wow and awe. You get a phenomenal chance to execute on what you have put in prior to race day. The key to being the executioner on race day is limiting the mistakes and as importantly being flexible and adaptable to the mistakes that come along. There is a big key to performing big time on race day and Pete and I discuss race day tips, avoiding errors and a little exercise to do before race day that is a cracking strategy allowing you to be the executioner.  Enjoy.  In today’s episode, we discuss: What to do on race morning. Giving yourself time to fix mistakes. Why time travel is a bad idea. The key to performing at your best on race day. Exercises that give you a winning strategy. And more Pete and Kristian greatness.  Links from the show: http://www.thefatblackpodcast.com Show Sponsors: TriTravel Smith Optics Vespa Please Help Us Grow… To subscribe to the podcast, please use the links below: Click Here to Subscribe via iTunes If you have a

Every race is a lesson. And whilst both of us still race, and coach, we are continuing to learn lessons - some more harsh than others. Over the weekend Pete served himself an extremely important lesson on pacing, but as you will hear in this episode, it is much more than just pacing that he was able to learn from. All too often we see athletes place blind faith in everything and anything other than their own institution. Not a good idea. Listen in as Kristian and Pete discuss how Pete’s errors unfolded, and what you can learn from them. In today's episode, we discuss: Making mistakes. Learning to trust yourself. Know thyself. Stop beating yourself up! Lessons in pacing. Links from the show: http://www.thefatblackpodcast.com Show Sponsors: TriTravel Smith Optics Vespa Please Help Us Grow… To subscribe to the podcast, please use the links below: Click Here to Subscribe via iTunes If you have a chance, please leave me an honest rating and review on iTunes by clicking here. It will help the show and its ranking

Today we have Luke Tyburski whom we had on back in episode #85 talking all about his quest of doing “The Ultimate Triathlon” a 2000km journey over 10 days. Luke had to deal with changes to 2 years of planning from the get go … And many other obstacles. It was pretty much a case of adapt or not finish. Was it worth it? Listen to find out. In today's episode we discuss: Facing challenges before day 1. Learning to adapt on the fly. The value of a crew and their advice. Listening to the body. How Luke fuelled his body for 1200kms. Dealing with setbacks. Adjusting the plan. Lolling after the body. What this journey has taught Luke and what we can all learn from his experience. What's next for Luke. Show Links: You can connect with Luke at his website and social media pages below. http://theultimatetriathlon.co https://twitter.com/LukeTyburski Show Sponsors: TriTravel Smith Optics Vespa Please Help Us Grow… To subscribe to the podcast, please use the links below: Click Here to Subscribe via iTunes If you have a c

Today we have one of my good friends and proud South African Raoul De Jongh on the Fat Black… Raoul was on way back when… Well one of my first podcast before it was the Fat Black. This man has so much wisdom attainable to anyone when they simply make the choose and developed awareness in their lives. I’m excited and I know I can speak for Pete as well to go back and relisten to grab those nuggets of gold. Enjoy. In today's episode we discuss: Understanding The 4 pillars. The key quality to life and how it creates happiness. Raoul’s nighttime practices. Taking responsibility for your rest and recovery. What you can stress about. The coach/ athlete relationship - how it really works. The right outlet for competitiveness. Balancing social life with triathlon life. How (and why) to be a better human being. Excellence is a moving target. The Athlete Manifesto. Embracing failure, not fearing it. Show Links Connect with Raoul at his website: http://www.urban-ninja.co.za/ And other social media pages: http://twitte

Today we are joined but our good friend, Peter Defty to help gain some basic understanding of science - in particular science related to nutrition. There is a lot of misinformation floating around on nutrition, with plenty of “experts” presenting studies to support arguments, but it's important to know how studies are performed, what was involved and what motivations were behind them. Peter helps us to view science the way it is intended to be viewed and helps to take away the stress and fear-mongering that bad science and lazy journalism help to create. In today's episode we cover: Why understanding science is important for athletes. Good science VS bad science. The role that media plays in misrepresenting scientific studies. Peter’s 2 “S’s”. Understanding how true science works. Causation VS correlation. Controlled studies, study design versus real world. Confirmational bias. The importance of a peer-review process. The significance of the FASTER study. What the data means in the real world. What the FASTE

Today we have Xena (Caroline Steffen) on the show.  Xena just won Mandurah 70.3 - which I think is her 20th 70.3 distance win - on the back of racing Noosa and before that of course, Kona where she placed 9th after a difficult lead up which we discuss on the show. We peel back the layers of the onion to see what drives the success of the warrior princess. In today's episode we discuss: Lesson’s that Xena learned under Brett Sutton The Hoff How she got through Kona and why she HAD to finish Not holding back How to stay focused. The defining moment for Caroline’s success Talent and Hard work Learning from adversity What’s on Xena’s ipod right now The Importance of racing on a team And many more awesome insights Links from the show: You can connect with Caroline at: Facebook:   https://www.facebook.com/steffencarolinexena Twitter & Instagram:   @caroline_xena  Website:  http://xenasport.com  Show Sponsors: TriTravel Smith Optics Vespa Please Help Us Grow… To subscribe to the podcast, please use the links b

Today Pete and I get to chew the fat with Koppo Kopcikas, whom I met way back when I started my triathlon coaching journey at a level 1 tri course. Over the last 29 weeks I’ve been following Koppo’s inspirational LCHF life changing journey. It’s a story that just needed to be told. You might not even have a ton of weight to lose but you might be wondering how the hell you could do this LCHF journey. Enjoy. In today's episode we discuss: Koppo's decision to make a change. The trappings of food for reward. Going all in on LCHF Koppo’s advice for LCHF How Koppo fuelled his body ‘then’ VS ‘now’. Making the commitment to a lifestyle change Overcoming a major injury. The Green Man: 200 Runs in 200 days Koppo’s favourite meals Links from the Show Connect with Koppo on facebook at: https://www.facebook.com/ironkoppo Show Sponsors: TriTravel Smith Optics Vespa Please Help Us Grow… To subscribe to the podcast, please use the links below: Click Here to Subscribe via iTunes If you have a chance, please leave me an hone

In today’s Fat Black Podcast Pete and I go into why it’s swimbikerun and not swim + bike + run and why that's important to your ultimate results and getting the most out of your training buck. In today’s episode we discuss: Why you shouldn’t underestimate the cost of the swim and how best to train it What you must do to maintain enjoyment in our sport What you are not! Understanding fatigue and avoiding injury What swimming in triathlon actually is The bike and why you need to train differently than a cyclist Effective run training And more Show Links www.thefatblackpodcast.com Show Sponsors: TriTravel Smith Optics Vespa Please Help Us Grow… To subscribe to the podcast, please use the links below: Click Here to Subscribe via iTunes If you have a chance, please leave me an honest rating and review on iTunes by clicking here. It will help the show and its ranking in iTunes immensely! We appreciate it! Enjoy the show!

Today I had my buddy and for the last few months infrequent training partner Mike Conway of Back into Action Physio drop by so Pete and I could discuss the typical things he sees in his practice when it comes to us Triathletes and being a very solid athlete himself.  Mike pretty much got into physio to fix his own body and today he gives us not only a ton of great insights but someways we can go about to help ourselves out.  Now I say infrequent training partner because he has had his head down every spare minute out of the his practice developing his SKIRAD app which recently launched and while it's targeted at skiers and boarders the Fit for Snow screen can for the most part be a great screen for us athletes. You can check it out in the link below. Enjoy.  In Today’s Episode We Cover: Setting Gold Standards of Movement. Pre-flight checks - what they are and why you MUST be doing these. Knowing yourself and how you move. Mike’s injuries (prepare to be shocked). The KEY areas that Mike looks for when treatin

“Courtesy of Specialized Bicycles / © BrakeThrough Media”  Speaking with pro athletes always provides a plethora of wisdom. We get an inside look at what makes those who are successful… Successful. And this is the case with Brent McMahon. Brent McMahon is one bad ass triathlete whom is also an Olympian, World Cup Champion, Xterra Champion, IRONMAN 70.3 and IRONMAN Champion. If you don’t know… Brent debuted his first Ironman and clocked the 15th fastest time of all time and fastest IM rookie ever with a 7:55 course record at Ironman Arizona - to show sub 8 was no fluke he went 7:56 in IM Brazil earlier this year and recently did his first IM World Champs and came in 9th. This episode is full of wisdom all of us athletes can use. In Today’s Episode We Cover: The Kona Lessons, the experience Benchmarking Two things successful athletes have The tools in the tool belt for when it gets tough The one thing (other than riding the best bikes) that Pete and Brent share. Why working for 20 years  with Lance Watson has

With the launch of our Bottlenecks Project, Pete and I decided to get on and talk about the fundamentals. 4 basic bottlenecks which really need to be covered before anything else. We do mention a 5th in the episode because frankly it is the overriding bottleneck that stops us from really removing the 4 discussed in this podcast, the four we dive into in our successful Ironman/70.3 Blueprint systems and all other bottlenecks that exist. Show Notes Bullets The Basic Nutrition Principles Getting Enough Sleep Training Right Tissue Work And the solutions to these above Links from the show: The Bottlenecks Project http://thefatblackpodcast.com  Show Sponsors: TriTravel Smith Optics Vespa Please Help Us Grow… To subscribe to the podcast, please use the links below: Click Here to Subscribe via iTunes If you have a chance, please leave me an honest rating and review on iTunes by clicking here. It will help the show and its ranking in iTunes immensely! We appreciate it! Enjoy the show!

Today Pete and I get to chat strength training for endurance performance with Chris Ritter of Ritter Performance. Chris has over a decade of experience successfully coaching a diverse population of athletes and clientele; from youth to masters athletes and even Olympic Gold Medalists. In today's episode we discuss: Beliefs in S&C How strength training can magnify results The importance of the posterior chain Movement practices Functional exercises Screening and what’s all about When not to lift Why slowing down is the key for endurance athletes when it comes to strength training Protecting the priority The questions to ask Holding back v pushing forward And more Links from the Show: Check out Chris's website and other social media pages at ..... Website: http://rittersp.com/ Facebook: http://www.facebook.com/RITTERSP Twitter: http://twitter.com/rittersp Youtube: https://www.youtube.com/user/RITTERSPvideos/feed And:  http://rittersp.com/fat-black-podcast/ - Gain access to our pull-up progression to go fr

We always love talking with Steph Lowe … The shows just flow and we have a lot of fun while getting across very good useable information. If you so wish to take it on board and improve your health and athletic outcomes. Nutrition is a huge pillar to success and it can’t be discussed enough. So this week as we are focusing on food and how awesome it is we are talking simple fundamentals and Stephs new ebook. In this episode we discuss: Keeping it simple What is food? Truths about gluten.. Yes that little chestnut again but it needs to be said Dairy Fat that's BAD Resetting.. What’s it all about The Real Food Reset Jerfing… It’s more than just eating real food 2-1-2 concept And more goodness. Links from the show: Check out Steph's website and other social media pages at: Website:  www.thenaturalnutritionist.com.au Facebook: /thenaturalnutritionist Instagram:  @thenaturalnutritionist Twitter: @natnutritionist To purchase Steph's E-book, go to: http://www.thenaturalnutritionist.com.au/store/reset/ (Get it for l

We love the boys from Skratch Labs… Both Chef Biju and Dr Allen Lim are not only smart boys when it comes to removing all the crap and what its about but they are also entertaining and fun to speak with. Today Pete and I got to speak with Chef Biju and show how simple real food, sports nutrition and rolling up your sleeves in the kitchen really is! In today's episode we discuss: Biju is lazy and how that has helped his cooking The one food that you use to ‘finish’ off a meal that will brighten a dish and give it some punch The equipment Favourite recipe Food is not just about performance The danger of eating alone And a load more fun Links from the Show: Check out Chef Biju at: http://www.skratchlabs.com/ www.littlecurryshop.com https://twitter.com/bijuthechef http://feedzonecookbook.com/allen-biju/ Show Sponsors: TriTravel Smith Optics Vespa Please Help Us Grow… To subscribe to the podcast, please use the links below: Click Here to Subscribe via iTunes If you have a chance, please leave me an honest rating

Linsey Corbin is one of those athletes that does not lie down easily. The passion Linsey has for triathlon is immense. This year for the first time in 10 years she couldn't race Ironman World Champs because of an injury, so Linsey signs up as a volunteer and heads over to the Big Island to cheer and help out. Awesome. Today Pete and I got to enjoy seeing and hearing Linsey’s passion for the sport come through loud and clear and bring wisdom along with it - for all that are willing to listen … you should listen because she has posted the 5th fastest female IM time in history! In today's episode, we discuss: The unexpected lessons from watching Kona Pressure and expectations Living and learning from mistakes Injuries are not textbook Chris Corbins (Linsey’s Hubby) best advice Listening How wanting to control everything hurts us What it takes to be successful Her 3 biggest mistakes An Age Grouper Tip Making it work with family Dealing with the inner critic Her favourite workout … We approve Links from the Show

Living a life of adventure, intrigue and having a fun time is something close to us here at TriSpecific and why we are slowly and steadily building our TS LIFE platform. Because we can integrate Triathlon with family and life and not have it become a negative in the other areas of your life. That’s why we love following the Legh’s … Chris being a long time professional triathlete and it’s awesome to see how Sara and him are living that life of adventure with the kids while still working hard. Like always on The Fat Black podcast… Loads of lessons you can take on board and make life better :) In this episode, we discuss: Kona 97 .. The complete breaking down of the body and lessons Life adventures How to avoid conflicts with family/partners and training What it’s all about A defining moment Learning how to race… Developing your triathlon chops What not to be afraid of Mentoring Advice to his 25 year old self The commitment needed to step up   Links from the show: Follow Chris on twitter at:   https://twitter

Pete and I chew the fat on Kona… Some tips, thoughts, our pie in the sky guesses and also on getting to the Big Island in 2016. In this episode we discuss: More mistakes Where to position yourself at the swim start The critical points on the bike How to deal with the heat Managing your hydration and cooling Don’t make THIS mistake at the Aid Stations Who we think will take the win Show Sponsors: TriTravel Smith Optics Vespa Please Help Us Grow… To subscribe to the podcast, please use the links below: Click Here to Subscribe via iTunes If you have a chance, please leave me an honest rating and review on iTunes by clicking here. It will help the show and its ranking in iTunes immensely! We appreciate it! Enjoy the show!

Pete and I speak with the good doctor, Phil Maffetone on avoidable mistakes athletes make in race week and on race day in Kona. Even if you are not in Kona this discussion applies to all races… We just see smaller errors in Kona become a big thing. If you are racing … It’s not too late to listen and learn. In this episode we discuss: What you want to be doing in Kona in race week The one word from Phil on what you need to do What Mark Allen did in race week Where you focus should be Choose these ____ battles wisely Coffee abstinence … Worth it or not? Caffeine supplementation, what you need to know for Kona The dietary changes in race week When to show up What you want to be relying on for the race And more. Show Links: Links from the show include: Website:  http://philmaffetone.com/ And a link to the TED talk referred to is: https://www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend Show Sponsors: TriTravel Smith Optics Vespa Please Help Us Grow… To subscribe to the podcast, please use the li

I literally have two pages of notes from this interview with Greg Bennett. Pete and I really enjoyed our chat with GB but when someone has been around as long as Greg and won as many big time races along with being part of a winning team with his wife Laura (we will have to get Laura on the show soon) one needs to take note. There is much wisdom gained and things I know I’ll add to my toolbox to help me going forward. In this episode we discuss: The thing that keeps them going Stepping up VS stepping out Talent VS hard work Big tips on visualisation, and something we are adding Distracting from pain What being professional means The game that helped Greg winning the biggest prize purse ever Why you want to be nervous Becoming the athlete you need to become Investing in yourself Planning long Leveraging passion Links from the show: Website:  http://www.bennettendurance.com/ Twitter:  @gregbennett1 Show Sponsors: TriTravel Smith Optics Vespa Please Help Us Grow… To subscribe to the podcast, please use the lin