Trispecific | Ironman Triathlon Coaching Podcast

Welcome to the Fat Black, Episode #95 and today we are throwing the kitchen sink at you. We are talking everything from Kristian's new hill repeat session (it will make you über strong, being awesome at everything you do, and Ironman Cairns. In Today's Episode We Cover: Just why Kristian decided to ride over 200km of hill repeats (hint: not just for fun, although he did enjoy it!) Some insights into what he learned from the experience. How to develop an awesome mindset and why you need to. We also talk Ironman Cairns, how to deal with the cards on race day. How to be a more adaptable athlete. Special mention of an awesome cause that a good friend of ours is riding for. The Fat Black Podcast kit design update. Show Links: Support Pedal Against Poverty here www.pedalagainstpoverty.com Design our Fat Black Podcast kit here www.trispecific.com/fatblackkit Everesting The Everesting Calculator Read Kristian full Everesting account and see the stunning pics The TS Bring out your best webinar is coming next week.

Today we have the pleasure of speaking with non other then Doctor Phill Maffetone.  Phil is a respected doctor, coach and author and is all about health. Without true health your performance will suffer. Today we talk about that, his new website and exciting app and also we cover health and performance.  In Today’s Episode We Cover: The app, the why and what its going to do for athletes We discuss the basic thing of life to be a better athlete and have better health Asthma and Allergies ... You CAN get rid of these!  The non thought about biochemical injuries Are you improving or just fooling yourself. And so much more Links From Today’s Show: http://philmaffetone.com/ The App: http://philmaffetone.com/maf-app/ The MAF Method: http://philmaffetone.com/method/ The 2 Week Test: http://philmaffetone.com/2-week-test/ Other Links: Episode 100 is looming ... We're running a Fat Black Kit competition. Design our limited edition kit to win. Or put your name down to own a high quality Fat Black Cycle Kit. http://www

Life is all about lessons - not mistakes - but lessons we can learn from to improve ourselves. For Kristian, 2014 was a big year for lessons. Today we lift the lid on what has really been happening with Kristian over the last 12 months or so and really get into the gritty about what lessons he learned and how you can avoid similar experiences. Stress management is about learning to identify stressors in your life that you can control, and focusing on those to avoid the overwhelm of stressors that are simply beyond your control. It is about being adaptive and responsive,  not reactive and we discuss some super important lessons on stress in this episode. But before we do......Some exciting news! Our 100th episode is fast approaching, and we want to celebrate. But we want you guys - our awesome listeners - to be a part of it. So we are holding a design competition: design a "Fat Black Podcast" riding kit (bibs and jersey) with whatever clever, creative, purely awesome design you can think of, and the winner wil

We get to chat with and get the insights of the super consistent performer and mum Gina Crawford.  Check out her results and you'll see for yourself - Gina is the real deal.  Gina also is an violinist for the Christchurch Symphony Orchestra and has a degree in psychology. High achiever? You betcha.  In Today’s Episode We Cover: The one thing you must take to take your life and performances to the next level How to become a consistent performer Dealing with the disappointments Gina's thoughts on equality in the sport of Ironman And more golden nuggets Links From Today’s Show: http://ginacrawford.com/ https://twitter.com/Gina_Crawford Show Sponsors: TriTravel Smith Optics Vespa Get our TriSpecific Pillars to Success ebook by going to www.trispecific.com/pillars 

A couple of weekends back one of our TS athletes lost his wife tragically. It was completely out of the blue ... Here one day gone the next, leaving a big gapping hole and making us all question things.  Pete wrote an article title "Stop Wasting Your Time" as we were rocked by the event. As I said, it made us question things and especially, are we truly living. Are we going through the motions or are we trying to be the best versions of ourselves. Are we where we really want to be in life? If not Why? Is there something we really want to do but keep coming up with excuses why we 'can't' (there is that worlds most insidious word we can say to ourselves).  So in todays episode of the Fat Black Podcast we wanted to discuss Get Busy Living.  Because Life is Short. Embrace it.  In Today’s Episode We Cover: Momento Mori. Are your goals YOUR Goals? Questions you need to be asking. Things you NEED to Do now.  And so much more.  Show Sponsors: TriTravel Smith Optics Vespa

This week Pete and I decided to put in one of our TWS interviews for reasons I put in the intro.  Both Pete and I and so many athletes got a lot out of this interview we did with Grant Giles. A key understanding is the labels we attach to ourselves and how they ultimately hurt us.   Enjoy In Today’s Episode We Cover: Labelling and why you need to break the labels Simple cues and calm state visualisation Dealing with anxiety Compassion for self and how it helps everything Improve Getting out the mind and connecting with the present Links From Today’s Show: Grant Giles of Aeromax Coaching Grant on Twitter Want to get more Triathlon World Summit goodness? You can access everything from here http://triathlonworldsummit.com/ Show Sponsors: TriTravel Smith Optics Vespa

Today we are going to go deep into FEAR. Why? We simply because FEAR is what holds each every one of us back and stops us from doing the things that want to do. But to conquer FEAR - whatever it is - we have to understand it, and we have to acknowledge it. Then we can plan to overcome it. Now we see FEAR manifest itself in many ways with athletes; some very obvious, others not so much. But if you want to do well, you need to overcome those FEARS. In Today's Episode We Cover: What is FEAR? Why we manifest our FEARS? Why FEAR is important. How to stop feeding the FEAR and start overcoming. Understanding the psychology of FEAR. Dealing with the Chimp brain. Using FLOW STATE to understand FEAR. Learning to change your behaviours. Controlling your outcomes. Why just using positive thinking is not enough. Negative beliefs. Links From Today's Show: We talk a little bit about the concept of the Chimp Brain and the Human Brain, and if you are interested in learning more about this, check out this book. We will also

Today we got the low down on getting ugly with straight up nice guy and Ironman Melbourne Champion Jeff Symonds and you'll want to have your ears perked up for this interview as Jeff reveals a number of insights that can help all of us to greater heights.  In Today's Episode We Cover: What does "Get Ugly" mean and where did it come from? Building a strong mental game. The art of race execution Overcoming his biggest adversity and how that has helped him perform going forward. The secret to Jeff's success. Planning for the "What If" scenarios. The importance of recovery. Making sacrifices. Some awesome advice for tips for AG athletes. And more Links from todays Episode: http://www.getugly.ca/ https://twitter.com/JeffreySymonds Show Sponsors: TriTravel Smith Optics Vespa

There's no doubt about it. Our interview with Noakes opened a lot of questions, which is great because it keeps the conversation going.  Noakes was fantastic to speak too and while we shared 90+% of the beliefs there are some we don't hold especially when it comes to performance. As you know we are all about health but we are also heavily invested into performance and there are some very key areas where we are seeing performance drop when following a LCHF approach. So we decided to get our good friend Peter Defty on another Fat Black and discuss the points.  In Today's Episode We Cover: Sodium opinions and how lack of sodium causes the 'bonk' effect in fat adapted athletes  The forgotten about electrolyte that is critical in fat adapted athletes. No calories. It's not a matter of IF. And more Links from todays Episode: TriSpecific Upgrade Yourself Individualised Blueprint Offer (time sensitive) Show Sponsors: TriTravel Smith Optics Vespa

To say we are excited about this episode is an understatement! In fact Kristian stayed up past midnight to fit in with time schedules for this one! Tim Noakes shouldn't need an introduction, he has played a pivotal role in health and performance research for over 30 years. In case you don't know about Tim .... (crazy thought), he wrote the bible for runners and running coaches in 1986 called 'The Lore of Running" which included a whole chapter on the importance of carbohydrates for athletes and runners. His stance publicly changed when he ripped out that nutrition section of his famous book stating we had got it so wrong. In Today's Episode We Cover: Why he ripped out pages of his infamous "Lore of Running" book. Why there is still pushback against the LCHF approach to eating. The Real Meal Revolution. Understanding Insulin resistance and Insulin sensitivity and why it's likely one of the most important things you can do as an athlete. Where to start on your LCHF approach. What you should be testing for. Rea

We love an adventure - especially one that pushes the comfort zone and forces us to learn more about ourselves. Ironman is a big part of that but there are more adventures too be found. Today we speak with an athlete who is on a mission to become an adventurer and inspire others to get outside and find things that push them to be better humans. Over the past few years Luke Tyburski has been planning The Ultimate Triathlon, a 2000km journey over 12 days and join us on the Fat Black to explain why and how he is going to make this happen! In Todays Episode We Cover: Why Luke decided to become an Adventurer. Why he chose the Real Food path. How he plans to fuel for The Ultimate Triathlon. What exactly is the Ultimate Triathlon and why he created it. Planning and preparation. Creating great engagement for the event with live-streaming. Being scientific about the event. The mental preparation involved in crazy big adventures. Bucket list plans. Links from todays Episode: http://theultimatetriathlon.co/ http://lu

Whilst we don't get much of an off-season here in Australia - mainly because of the continually awesome weather -  it is important to take a bit of downtime at certain points throughout the year to allow the body  to reset and work on key aspects if your endurance development whilst having a bit of fun. Like most things, there is an art to getting the off-season right. It doesn't need to be all serious and Long course racing driven, and it must be enjoyable, but the off-season can provide some fantastic athletic development. In Today's Episode We Cover: Planning for the off-season. Repeating the recovery process. Using your time to understand EASY. Seeking a "mental refresh". Using non IM specific training to develop your IM racing ability. Having a plan to come back to racing after downtime. Pushing your body without proper rest is a killer. Finding the passion in what you do as an endurance athlete. Show Sponsors: TriTravel Smith Optics Vespa

Today's guest is none other then Professor Grant Schofield from Auckland University of Technology and is the director of the University's Human Potential Centre (HPC). We have wanted to bring Grant on the Fat Black podcast for a long time and have spent some time reading his blogs and work, so I was quite excited to finally get him on the show and talk many things LCHF and how this ex professional Triathlete is making a storm down in New Zealand to change dietary guidelines for better health. With better health we can create better performances. In Todays Episode We Cover: Gran't roller-coaster ride that led to his LCHF hypothesis. The mental side of LCHF. Why having metabolic flexibility leads to great Ironman potential. CARB Phobia is hurting you. Something scary that many of todays iron distance 'athletes' will likely have. The rules. What Real Food really is. You are undoing this and you need to up it. Bacon Vegetarian and Veganism WTF Book And of course more awesome. Links from todays Episode: http://

In today's Fat Black podcast we get to speak with John McKenzie whom is the communications and marketing manager for Revbox. John has a big background in the cycling industry and I met him down in Melbourne, Australia in 2014 when a select few of us got to test out Specialized's New Tarmac. It was here that John told me all about the Revbox from the hotel to Specialized HQ. I was excited as I had previously got to play with a wind brake erg early in my coaching career and these things were cost prohibitive until now. John put me in touch with Philipp Schacht the owner and developer from Revbox who was kind enough to get me on one of the few early models. What can I say other than Pete and I were blown away and so were the legs! Especially after doing some of our standard trainer sessions that had been done for years on Computrainers and Kickr's. Don't get me wrong, those trainers are good and have helped many athletes. I just put true wind break ERGs in another realm of athletic development.  In Todays Episod

Ahhh Race Week. It's a different kind of beast. High energy, edgy nerves, lots of Hype, stress and confusion. But it doesn't have to be. Race week is a time for calm, composure and organisation. It's the best time of year, because you get to relax. Of the years we have learnt and witnessed a lot mistakes, so here are some Do's and Don't's of Race Week and Race Day (you might want to take notes). What We Cover in This Episode: Get Organised early! Beating the Taper Blues. All things nutrition and hydration. Shutting out the noise. How to be patient. Setting up your race plan. Understanding your goals. Flexing the Mental Muscle. Staying focused. Being ready to work hard for what you want. STOP stressing about the weather. Seriously. Just STOP. Planning; the devil is in the detail. Race Week doesn't need to be Stress Week. Follow this simple, common sense rules, and learn to enjoy your race! Show Sponsors: TriTravel Smith Optics Vespa

Recently Pete and I got to speak with Gus and Jamie from the team at STRYD.  Who and what is STRYD? Well stride is a small company out of Boulder, CO that has been developing a cool little device that captures power in real time while you're running. Pete originally put me onto them and then I saw there hugely successful Kickstarter campaign. I got in touch to do an interview to find out more and of course we became a backer. As coaches we believe in creating efficient athletes. While I always advise athletes not get caught up in the minutiae of data there are benefits of data when used appropriately. What I like about STYRD is that it is going to give an objective measurement 'Power' that we can use to improve our running training and in real time.  Now you'll be able to see the direct correlation between improving a stride rate and seeing your power number lower (more efficient use of energy for same speed) or how your posture impacts the number coming back at you. Pete and I think this is an exciting time

Last night Pete and got to interview Donal Oniell from Cereal Killers movie fame. We loved both movies and CK2 'Run on Fat' makes it pretty damn clear what we have not only been talking about but living it for so long now. "The science is coming" but the athletes that are open and willing will be the ones reaping the rewards. I'm stoked we got to record this interview and help push this message out to the world for athletes and non athletes alike. Performance is important ... but not as important as your health. Why not attain both? In Today’s Episode We Cover: Overweight Endurance athletes. The Science is Coming. Ketones. Breaking records. The NEED for this mineral. Health and Performance can it be achieved or are just bad bed fellows. You cannot out train a shitty diet. The rise of the Pemmican. Donals daily diet and his favourite dish. What's next for Donal Oniell. And oh so much more. Show Links: Cereal Killers 2 - Run on Fat Cereal Killers 2 Run on Fat charts world class triathlete Sami Inkinen’s tran

It may be lucky that I slept on my thoughts before Pete and I recorded this podcasts. If I'm honest, I guess I was pretty ropable the night before and definitely toned it down for this podcast. However I have a post in the works thats needs to be posted - stay tuned. The mistakes keep coming and they are simple to avoid and even rectify if we just use those two things on the sides of our heads. They're called ears in case you're wondering ;)  In Today’s Episode We Cover: No carbs. Sodium - this has been painted in the same light as Fat and as an endurance athlete you NEED way more then you may think. Fat adapted or not. Habits - how to create news ones that stick. Some K Rants... as I say above you get off pretty lightly ;) but maybe I should just let loose? Rote learning and why it's important. What ONE thing you NEED to do to get success in any goal. And how much depends on the difficulty of the goal.  The art of looking where you WANT to go and where not to look when you're suffering. Show Links: “Willpo

A few weeks back I got to speak at an event in Squamish, Canada with a couple other experts in their respective fields. One of them was Sylvia Rayner who was absolutely captivating in the way she spoke about the mind and how much potential we have locked up inside our heads. I knew within a couple of minutes that we needed to have Sylvia on a Fat Black podcast. In Today's Episode We Cover: What clinical hypnosis is and how it can help us in our sports and life How you get behavioural change Why you must stop playing the victim The key to success Why repetition is important Self Hypnosis Sylvia even takes us through a mini session and I tell you it's crazy how it works And much more.  Show Links: http://www.sylviarayner.com/ Recommended Books: Trances People Live Hypnosis for Running Show Sponsors: TriTravel Smith Optics Vespa

Earlier this week we listened to a great podcast from the guys at Spartan who interview Scratch Lab inventor - Dr. Allen Lim. For years Allen Lim worked with Tour de France teams and has learned a lot about working in high pressure situations and how to develop performance. In a sport that focuses so intently on marginal gains, Lim argues that athletes should be focusing less on the 1% and more on removing bottlenecks from our lives. This gives way to a much better focus and performance. So today we are discussing the bottlenecks that we see in the sport and how to solve them. In Today's Episode We Cover: Understanding marginal gains. Underestimate the value of making better decisions on a daily basis. The "Never Miss Twice" rule. Understanding your Rate Limiting Factors. Seeking to create better habits. The bottlenecks we see in triathlon (and life). Becoming a solution creator. Learning to have fun. We also discuss some important and very relevant aspects of the movie "Fed Up" (you need to watch this film!