Trispecific | Ironman Triathlon Coaching Podcast

Last week we got a whole bunch of questions from a fellow Aussie Ian who is living in the US of A and we love answering questions on the Fat Black because that way it helps our community as a whole! So if you have any just hit us up in the comments on the blog or via our emails or various social media outlets. Today we also dive into a little bit of a review of Cereal Killers 2 the movie "Run on Fat"  In todays Episode we Cover: Strategic Carb use VS strategic Fat use in training and racing. Chocolate Milk for recovery - why it won't work. Fuelling for long swim events. Cereals Killers 2 - Run on Fat review Show Links: Cereal Killers 2 pre order & The Run on Fat Movie Blog Steph Lowes "The Real Food Real" Podcast Show Sponsors: TriTravel Smith Optics Vespa 

Pete and I were searching for an angle for todays podcast. Some things keep popping up being an endurance athlete and working in the day to day with endurance athletes and that was robustness. When we're robust good things happen. When we lose that robustness we can feel stuck in a not so fun place. So today we wanted to cover just a few of the overriding topics that lead to robustness or maintaing it and of course how you can destroy it ... so you know what not to do.  In Today's Episode We Cover: Why feedback is important. The questions you should be asking yourself each day. Self assessment = self awareness. Learning to be honest with yourself. Why going molecular on the Fat Adaptation process is a waste of your time. Learning to make FA/OFM simple and stress-free. Seriously. Just stop stressing about food. Why your words matter. How verbally beating yourself up ruins performance. Show Sponsors: TriTravel Smith Optics Vespa

Today we are again joined by Peter Defty to help share some insights into a topic that is extremely important to us as coaches, and valuable to all female athletes (and males) looking to become Fat Adapted. Peter spends a great deal of time researching and understanding the various considerations required to achieve Fat Adaptation but one message remains clear: you have to keep it simple. We see A LOT of athletes overthinking this process - which becomes a huge distraction and destroy confidence. So sit back, grab a cup and have a listen. In this Episode we cover: A quick understanding into the different requirements between male and female athletes (not as obvious ays may think). Why it is more difficult (but NOT impossible) for female athletes to achieve a Zen state of Fat Adaptation. Some important things for females athletes to consider during their FA journey. The How, Why and When of strategic carb use & training loads for women during monthly cycles (this is SUPER important!). Some common mistakes

Well it's 2015 and we have an awesome year of Fat Black Episodes planned for you guys, with some amazing guests planned, and some super important topics to be addressed! So today's Episode is all about starting the year with a plan. A plan to ensure that you start the year on the right foot, with great habits and standards that will ensure you kick some ass this year and be more awesome. We also discuss some important strategies to implement if you have had a break, or are returning from injury and illness. You DO NOT want to miss these as they are crucial to your long-term success! In Today's Awesome Episode We Discuss: Re-learning your intuition. Learning to have fun. Enjoying the process. Listening to the body. Critical strategies for reorienting from illness. Easy methods to start the year well. 2015 is going to be a massive year for TriSpecific and the Fat Black series! If you have suggestions on topics, or a guest speaker you want to hear from then let us know! Show sponsors:  TriTravel.com.au Smithop

Well it has been a great year for everyone here at TriSpecific! And we are sure that everyone has enjoyed listening to the last 12 months of Fat Black episodes. We have had a great time sharing so much content with you all, and especially hearing the many insights from fantastic athletes and coaches. To help us celebrate the year that was, we discuss the highlights from Fat Black from 2014; some of the best episodes and speakers. In the Final Episode for 2014 we cover: Our personal favourite Episodes and Speakers for the year. Some valuable lessons. Taking the time to reflect. How to start 2015 the right way. Goal Setting. We could not have had such a brilliant year with the support of our families, friends, athletes, sponsors (Specialized, Smith Optics, TriTravel and Revbox) and of course....YOU... our awesome audience! Thank you for an amazing year - bring on 2015!  

In todays Fat Black podcast Pete and I get to speak with Luke Mckenzies better half Beth Gerdes. Beth didn't muck around getting back into all things triathlon after the birth of their gorgeous little Wynne McKenzie and 6 months after the birth of Wynne, Beth had an absolute cracker at Ironman Western Australia coming in 4th with a fast 9:04 IM split and hauling assimus on the run and knocking out a handy 2:58:17. The biggest take home from this interview with Beth would have to be her looking at the opportunities in things and having gratitude. Great lessons.  What we cover: Training through pregnancy. Managing being a new mum and training for Ironman. Support and Aunty Jackie. We talk IMWA, the race and the mental side of it. We talk fast AG men and how it affects pro women on the bike. What drives Beth. We go into Beths background as a school psychologist. The lessons. Beths biggest 'failure' ... this one is deep! And of course her greatest and proudest achievement so far. You can follow and learn more a

In todays Fat Black podcast I get to speak all about fascia with Brooke Thomas of Liberated Body. I love this topic because it so crucial to movement. Understanding fascia can really help you move better and be pain free. Those two things will make you perform better. What you have to understand is that you don't have to tolerate movement dysfunction or body aches and pains. Most chronic overuse injuries and mobility woes are reversible. The process is pretty simple... it just ain't easy! Unfortunately Pete had to sit this interview out due to time zone differences but he and I and guests will be back on as normal from next week. In episode 69 of the Fat Black we cover: Why understanding fascia is crucial to your longevity and performance. Everything is connected and our muscles don't actually originate and insert like we were taught in anatomy class! How we move. Compensation patterns and tensegrity. What our soft tissue should really be like. Variations in movement and why it's needed. Communication failure

This week Pete and I do our first FB from opposite hemispheres and today we talk about the Obstacles.  Pete wrote a blog this past week on rethinking stress and make sure you listen to the TED talk of Kelly McGonigal. One of the most loved interviews of Triathlon World Summit was with Dr Phil Maffetone so Pete and talk about parts of that interview and namely go over some of the common obstacles and get you to think about strategies to remove those.  As Phil said.. you can be fit but very unhealthy which in turn won't lead to longevity in the sport.  We need to get smarter across the board when it comes to how we train but how we live our lives. Stress is cumulative and while we need some stress... the amount of stress we pile on our shoulders is killing us or our performances.  EnjoyKristian  Show Sponsors: Smith Optics  http://www.smithoptics.com   Tri Travel  http://www.tritravel.com.au

Last week you heard some great insights from Champion Athlete, Jan Frodeno on his quest to take on Kona and what he has had to do to make the transition from short-course to long-course a successful one. Today we get to talk his wife, Olympic Gold Medalist, Commonwealth Medalist and 3x World Champion - Emma Snowsill. Emma has enjoyed an amazing career but has dealt with some serious health issues, that ultimately lead to her retiring from the sport. As a result Emma has learned some hard lessons and had decided to embark on a quest to fully understand health and help educate athletes as to what real health actually means. Emma Talks About: What being a World Champion has taught her. Why she stopped racing. Emma's personal health journey. Learning about true health. Understanding that what we eat underpins performance. Giving back to the sport. Being an ambassador. Educating people on the sport through commentary. What is in store for Emma. This was a fantastic opportunity to sit down and speak candidly with

Today we sit down and Sip the Fat with Olympic Champion, coffee connoisseur and super nice guy, Jan Frodeno. Jan and his wife Emma Snowsill were kind enough to let us drop in and chat to them over a few espresso's. Both Jan and Emma have some fantastic insights into the sport and share some brilliant knowledge   Today Jan Frodeno talks about:   Making the transition from short course to long course. Dealing with injury. Changing training to suit the distance. Challenges faced when making the transition. Lesson from Ironman. Working with his coach. Confidence and self-belief. Next week, you'll want to listen to our episode with Emma Snowsill. It is a cracker.    You cab reach Jan at: @janfrodeno   

Well we can't believe that the Triathlon World Summit is almost over! This has been an amazing project for TriSpecific and we hope you have all enjoyed hearing the fantastic information the speakers. We have enjoyed the process immensely and would like to thank all of you for the amazing feedback! Today we sit down and sip the fat on an important topic that was discussed frequently throughout the Summit: Human Movement. Today We Cover: Why hydration is important for movement. Taking responsibility. The performance pyramid. Skill development. Form VS Function. The X. Why sitting is crap for our bodies. Easy fixes to correct faulty patterns.  Episode Sponsors Smith Optics TriTravel Specialized

Today we sit down with not only two brilliant athletes but also a professional couple who have crafted their skills as a highly functioning family unit. Tyler and Nikki Butterfield have worked hard to understand the importance of balancing family life with work life. And provide some great insights how any athlete - professional or amateur can do this and still enjoy the sport we all love. We go into: Being the best you can in your job. Being present where you are.  The Importance of planning Being the best you can in everything you do. Working as a team Daily strategies. Communication More then Sport You can find out more at butterfieldracing.com Twitter@TyButterfield@NikButterfield Episode Sponsors Smith Optics TriTravel Specialized

So much going on and so much love for the Triathlon World Summit that we're truly grateful. It's awesome.  We're now in Round 3 of the TWS sessions and so many great interviews have been shared and the information is resonating with our listeners on so many levels.  Today Pete and I decide to go into some of the areas that have impressed us and that you really need to take note of.  So many more great interviews to come so if you haven't already - make sure you register to watch them for FREE at www.triathlonworldsummit.com  Enjoy Kristian & Pete P.S. Can't make the time to listen to all the awesome interviews while they're live. Get the Lifetime ALL ACCESS pass here Our TWS Sponsors:Smith Optics, Specialized, Tri Travel, Revbox and Vespa

Today we caught up with an athlete who is well know for running some incredibly fast times off the bike, and just recently made a statement with a very impressive 7th place finish in Kona, Tim Berkel. Tim has been steadily building a solid career and gained a lot of experience by putting himself up against the best in the sport and learning from tough experiences. Check out some great insights from Tim. Today We Cover: Tim's mental preparation for Kona. Dealing with low points. Getting the hunger back. Learning to take care of the body. Fuelling the machine. Finding enjoyment in the day-to-day. Racing happy. Using mentors. Understanding coaching relationships. Staying in the moment when under pressure. To this date Tim has a great career with 3 Ironman Champion titles, and an Australian 70.3 title. Follow Tim on Twitter Facebook Instagram or reach to him via timberkel.com   Episode Sponsors                 

Today we sit down and sip the fat with one of the most Professional professionals we know: Sam Betten. Sam's attitude towards the sport and determination to be the nicest, hard working guy out there, is infectious, and it fantastic to see such maturity in a young athlete. Sam discussed the importance of having the right attitude, being mentally tough and giving back to the sport. There are some important lessons for all triathletes here! Age groupers and Pro's alike. Sam has an immense amount of invaluable knowledge for you. In This Episode We Cover: Sam's story. Being injured. Being sick - creating a better mindset. Improving in the sport. Mental training. Making the right investments. Finding the mental limit. Learning values from mentors. Attitude Giving back. Being professional. Building the brand. Becoming a credible source of information. Knowing when to stop. Goal setting Tips for Age Group athletes. There is no doubt that Sam is going places in this sport. Yet he remains grounded and incredibly focu

That's exactly how we feel right now. We are in hustle mode at the moment and this Triathlon World Summit is just simply a huge undertaking. I obviously can't say for certain because I've never been there ... that young mans dream has thankfully for Charlotte been squashed. So we 'feel' somewhere near camp 4 ... that is the death zone on Everest. We aren't getting much sleep, the goal feels so close yet so far away ... but it's one step at a time. So today Pete and I decided to give you a little insight into TWS. We're excited. So much awesome content has been shared that we know you're going to love. The snippets: Macca - On understanding where your heads at. Matt Dixon - Racing an Ironman. Kev Cutjar - Attitude (crucial). Marc Evans - Movement is like cash... it's King. Phil Maffetone - What you need to do today to be a better triathlete tomorrow. FB Sponsor:                                

Today we sit down and have a super informative chat with Peter Mckenzie. Now if that surname sounds familiar....it should. Of course we are talking about Luke Mckenzie's father! And this is one of the most knowledge packed episodes yet! Peter has long history of coaching and teaching and over the years has formulated some fantastic philosophies and strategies to help athletes achieve their true potential. It was a lot of fun talking shop with Petee and gain some insights from someone with so much experience. In this episode we cover: The fundamentals of triathlon. Assessing strengths and weaknesses. Refining economy with drills. Building the journey. Being committed and supportive as a parent of an athlete. Communication. Actually, we talk about this a lot! How training is a progression of development. Developing patience. Looking for marginal gains. Pacing! Dealing with time-poor, Type A athletes. Shutting out the noise. Recognising coachable athletes. How no two athletes are the same; coaching the individu

Today we sit down and 'sip the fat' ™ with Tim Reed who has been making his mark on the sport in recent years with some very impressive results. Tim has a background in exercise physiology and before turning pro he spent a bit of time crafting his skills as a top Age Group athlete. One of the most exciting things about 'Reedy' is his willingness to learn; whether it is through coaching mentors, or advice form experienced pro-athletes, Tim is focused on absorbing as much information as possible in order to further his athletic and business careers and as such has some great wisdom to share. In this Episode we cover: Making the jump from elite Age Group athlete to Professional athlete. Working hard in the early days. Learning to hustle to achieve success. Balancing family life with career. The value of communication. Maintaining perspective; what really matters in your life. Values for success. How to wear budgie-smuglers/ how to craft your 'brand'. Tim's 5 tips for athletes new to the sport (actually for ever

In today's Episode of the Friday Fat Black, we sit down with #allergictoaverage superstar journalist and Witsup chief, Steph Hanson. If you haven't heard of Witsup, you must have been living under a rock. Through the efforts of Steph and her team, Witsup have been helping communities of women become more engaged in the sport of triathlon by creating ways to break down the barriers that and removing the intimidation that can be associated with triathlon. There is one thing about Steph: her personality is infectious! You can't help but get excited when she talks on the things that she is passionate about and that enthusiasm is unmistakable in the work that the Witsup crew do. So sit back with a cup of your favourite caffeinated beverage, and listen to some wisdom from Steph. What we cover: Who is Witsup, what does it mean and what is it all about. Breaking down barriers within the sport. Creating a better perception through education and sharing a unified message. Taking things too seriously. Building a commun

Alright today we are talking about pacing. This is one of the most important skills of the sport. We have seen many athlete ruin a race by not pacing correctly. Like everything else true pacing much be practiced in training. True pacing takes discipline and focus (also great skills to develop), and this has to be put into the daily routine of training - which is really about going your craft. Here is what we cover: The discipline of pacing. Being realistic about your efforts. Learning to switch off the data. Understanding how to use your data to your advantage. Developing your pace intuitively. What is truly easy. Knowing when to push hard. Understanding the different levels of effort. How much time you need to spend below goal pace, at goal, and above (and why). Understanding the different systems that used in pacing. Strength efforts. Speed efforts. Lactate Tolerance. Endurance. Neuromuscular.