Trispecific | Ironman Triathlon Coaching Podcast

I'm just back from a whirlwind of Kona with lack of the number one health item.. Sleep! I've experienced both Kona as an athlete and a spectator many times and there is just something special when you step off the plan onto the tarmac at Kona International airport. My trip was short but packed with meeting up with athletes, industry contacts and other coaches. I even got a short swim and a couple of rides in. I actually recommend that if Kona is on the goal list to compete at, it's a good one to watch and go experience if you miss out qualifying one year. It definitely made me make it a definite purpose and desire to get there when I had done that.    Today Pete and I do a recap on Kona talking through the pro and age group races. We also go into the conditions, execution, stress and mental state. We also have a number of great podcasts lined up for you with some great age group athletes, pro athletes, coaches and experts in fields related to human performance.  

Over here in Kona I got the opportunity to go to a party before the race and mingle. Whilst there I ran into ex professional triathlete, two time Olympian, world cup champion and former world ranked no.1 Andrew Johns or as he's better known as AJ.  AJ started telling me about what he was part of and why he was in Kona. As it turns out he was here as an athlete ambassador to a new initiative called Clean Protocol. The Clean Protocol™ is a system to support clean athletes and to promote social change toward clean sport. I was intrigued to find out more as I had seen the below image pop up in Luke McKenzies Facebook feed and was able to get together with both Andrew and the head of science Dr Michael Puchowicz MD for a chat about The Clean Protocol™                     In this episode we cover what The Clean Protocol™ is and why it's important. The Passion about making the social change needed that there is no justification to even think about taking PED's Allowing clean athletes to put there hands up and go t

Pete and I are still reeling from this interview with Andy... Yes I know it's a pun but it was completely mind blowing. Most people don't understand how powerful the mind is and how much it plays into what we see in life. You can do the training, tick the boxes, go 'all-in' and still fall short and many times we self sabotage purely because of our internal programming. The 6 inches between your ears is important. Critically important. Andy is a mental performance coach and has worked with world champion athletes, entrepreneurs, high net worth business owners and even royalty. Do you want to go fast, get to Kona, have more success in life. Listen to this podcast and learn how. Here is what we cover: Neurology is a muscle. The importance of a mentor. Overcoming adversities. The science of "Mind Set". The conscious and unconscious mind. We are question answering machines - why we do what we do. Becoming consciously aware. 50'000 words a day. The Dirty Little Secret to rapid success. The filter system of the min

Today Pete and talk about Kona.. predictions, the mistakes athletes make and how to avoid them... qualifying and more.  Qualify... what it takes The mistakes Pacing Being Strong Carbo loading Race week Confidence and over confidence and more...  I'll be coming to you with some video blogs from Kona from Thursday and stay tuned for our Friday Fat Black this week... it's mind blowing! 

Today we speak with one of the World Leaders in Functional Movement Training, Andrew Read. Andrew has been in the fitness game a very long time and he is one of those small 1 %'s that is not afraid to step outside the norm and call B.S. He is an Athletic adventurer, top 6 in the world Master RKC (Russian Kettlebell Certified instructor), author and all round bad ass. Here is just a taste of what we cover: Functional movement and why it is essential. Levels of Functional Movement Screening. The importance of breathing. Strength training for older athletes. The 3 Rules. Dealing with giving up. Strength & Conditioning for long course racing. Becoming injury resistant. How to get FREE speed - building your Formula 1 car. The smartest exercises for triathletes. The distinction between strength and muscle size. Links: Andrew Read PTAndrew on FacebookAndrew on Twitter This episode includes videos which can be accessed via TriSpecific.com/FFB This Episode of The Friday Fat Black bought to you by Smith Optics -

We are EXCITED. Seriously. We have been looking forward to this 50th Episode for a while now......The Friday Fat Black and The Answers Series have been so much fun and there has been a lot (really,  A LOT) of awesome information in each edition. So today as we celebrate #50, we get stuck into some of the most popular topics we've discussed as well as what is coming up in the very near future. Hint: something BIG. And, because this is a special event - something to celebrate, we are giving away some awesome prizes! You need to listen to the episode to find out how you can get your hands on some pretty cool things like: Specialized Packs that will get you out of trouble Smith Optics glasses for staying in style TS 'swag' packs, because swag is important GRID mini's and the new GRID X from Trigger Point Some cool Tee's from "Art of Tri" To enter the competition, listen to the instructions mentioned in the episode. We will announced the winners in the next Episode (this Friday). This Episode we cover: Our favo

Today we speak with celebrated Ultraman World Champion, Ironman athlete and Coach, Kevin Cutjar about developing confidence and executing a good race. He is also the owner of the Challenge Penticton race, held in beautiful British Columbia, Canada. Kevin has a wealth of experience in racing long, hard and tough events so he knows a thing or two about confidence. Confidence underpins performance, and developing this skill can take time and patience. There's a system to follow and as we get deeper into this episode, Kevin explains how to turn that confidence into smart race execution. Grab a cup, sit back and enjoy todays episode of The Friday Fat Black. Awesome knowledge covered: Kevin's amazing racing career Developing confidence Trusting the process The psychology of racing long Self belief Getting it right: the long run Patience, and having the confidence to be patient Endurance and repetition The "perfect" plan Understanding self-doubt Executing a race Dealing with distraction How to stay focused in train

We continue on with the Answers Series today with some great questions from some of our coached athletes. We love questions like these because it helps us to ensure that our listeners truly understand the information that we provide. We love the challenge of the questions, and we love looking for answers to the ones that we don't know. We certainly don't pretend to know it all! But we are prepared to seek for more.... Keep the questions coming via the TriSpecific Facebook page, or kristian@trispecific.com This weeks questions: Q. How do you stay cool in races without your run shoes filling with water and becoming ankle 'weights'? Q. What are the some sources of saturated fat I can look into? Q. Can you really become fat adapted as a vegetarian? Q. Can I substitute the lemon juice in the natural hydration mix for something else? Do I even need the lemon juice? Q. You guys have mentioned the Maffatone methods few times, how does that fit into the TS coaching methods? Q. What Fat Black alternatives exist for non

This week Pete and I get to interview our good friend, new dad, fellow 3326RIDE rider and world class triathlete Luke McKenzie. This didn't even feel like an interview, more like sitting down having a chat over a fat black coffee. Don't be fooled though, Luke provides some insights into being a world class athlete, keeping the motivation high and the stepping stones to being runner up in last years Ironman World Championships. Grab yourself your favourite beverage, sit back and enjoy. What we cover: Moving to the USA full time. Being a new dad. Managing the schedule with Wynne and both parents training for IM. The ups and downs. Learning how to race. How racing and winning in Asia provided the stepping stones to Kona. Winning IM Cairns. A couple of things Luke does that leads to success. Progression in Kona and making the necessary improvements. What it's all about. How he keeps his motivation high. Learning the lessons from the obstacles along the way. Getting through the hiccups. How to make the best out o

Wow. How good was Part 1? If you missed that make sure you go listen to FFB#46 Part 1 first otherwise you're missing a huge part of the process.  The second part of that episode we continue the awesomeness. Today we cover VESPA. What is it? Using VESPA in training. How to use VESPA in racing to optimise your fat adaption. 'Carb sneaking' - how strategically timing carb intake can boost your performance. How to start the Fat Adaptation process. How too much protein can turn off your ability to burn fat for fuel. Ketone tracking. Racing hungry - why you want to. This is a seriously jam-packed episode! So sit back, grab a coffee and enjoy. Get a discount for Vespa using TRISPECIFIC for the coupon code.  Vespapower.com 

Today we pick the brain of Peter Defty of Vespa Nutrition, on everything you need to know about Fat Adaptation and Optimised Fat Metabolism. Peter has been driving OFM knowledge for quite a wile now and today he helps you understand the ins and outs of the process and why it is absolutely vital to not only your performance but also your long term health. If you have been struggling to get your head around the Fat Adaptation process or what to simply understand it better then Peter provides some essential insights in this two part series. Yes there is THAT much information here that we had to make it into two Episodes! Adopting the Optimised Fat Metabolism approach isn't hard, and definitely not 'scary'. It is a simple adjustment to your daily nutritional intake, but with some truly game-changing results. Today in Part 1 we cover: Who is Peter Defty. Optimised Fat Metabolism explained. Using fat for fuel. How little carbohydrates the body really needs. Long term affects of High Carbohydrate use and their unin

You Asked… we Answered. From this week onwards Pete and are adding a second show each week. So Tuesdays will be “The Fat Black - The Answers Series” and The Friday Fat Black will be our interviews. So last Friday we did our first of “The Answers” series podcast and after that and the feedback for more.. we have obliged. If you have questions. Please use the comments on the show notes page, ask on our TriSpecific Facebook fanpage or simply email me kristian [at] trispecific.com. This weeks Questions: Q: Out of all the pieces of equipment available for training and performance improvements, what is the first one you would recommend to buy? Q:  What are the best cassette and chain ring choices for events. When do you determine you need to? Q: Bike shoes for Ironman and Half … should I be using Triathlon Specific shoes or road shoes? Q: What is the best bike case for traveling Links: Trigger Point Performance Therapy Tools Australia New Zealand USA Germany United Kingdom Bike Trainers Revbox (if you're interested

This week Pete and I step away from the interviews go into Question and Answer mode. We're always getting questions from our coached and Blueprint athletes but believe this is a great platform for answering questions that many of you have but haven't asked. As I mention in the podcast. If you'd like Pete and I to do another weekly podcast specifically on QnA or dial into one topic then we're open to that. We will do leave Fridays predominantly to interviews with our awesome guests and say on a Tuesday do a 30-40min QnA. Let us know in the comments below and of course if you have any questions let us know below. What we Cover: Strategies with dealing with the heat in Kona (or any other hot race) TT bike or road bike and when you should be jumping on the TT bike in your race prep GF nutrition and living/racing with Celiac disease Goal setting and realistic goals Training for older athletes Getting through tough sessions How to refocus and re-ignite the motivation after a big race and also how to keep motivatio

Today we have the awesome Steph Lowe of "The Natural Nutritionist" on another call of the Friday Fat Black. Previously we have discussed Nutrient timing and also becoming a gluten free athlete (and why you should consider it) however today we talk all about gut health and how your gut is really the foundation of your system health. If you're holding onto injuries, getting sick consistently then you NEED to be fixing your gut health. Even if you're not getting sick or have niggles ... good gut health will help you improve your performance. Look, if you're serious about your performance but also about long term health (and you should be) then you can't miss this episode.  What we cover: All health and immunity stems from your gut. Where does illness start? Why you need to look at the gut if your sick and if you have constant injuries. The indirect links your gut has on other areas of your total health than just the stomach. Why your brain function is linked with your gut. What affects gut health. Good food in-

Today Pete and I have the awesome pleasure of speaking with 15x Ironman distance champion, member of the Australian Ironman Hall of Fame Belinda Granger from her stunning backyard overlooking the 20m pool. We get such amazing insights from BG who has done 50 Iron distance racing and been around the triathlon traps for 20 odd years! We look at all aspects from injuries, to training, discipline, nutrition and so much more. What we cover: Lessons from one of the most longterm successful female IM athletes in the sport Belinda's WHY! Natural talent is useless Why 'loving it' helps Strategies and tips to pull you through those tough races BGs two biggest regrets - massive honesty here The skill of set and forget When and where you learn the most Why you need to self assess Settling Nutrition, balance and not depriving yourself Looking at all aspects of the sport The ABS! The tell tale signs you need to listen too Balance The Training regiment... major lessons You HAVE to give back 3 huge performance knowledge bom

This weeks FFB is all about getting AERO with Mark Cote whom is the head of aero R&D for Specialized. Last week Pete and I got the opportunity to head down to the Gold Cost for Specialized’s 2015 product launch here in Australia and were lucky enough to sit down and chew the fat with Mark and we thought .. we’re all here - can we do a podcast and Mark took it in his stride which we’re super grateful for. Listen and listen again about whats important, how you can get both free and paid aero benefits. “the difference between athletes that pay attention to this and those that don’t is Kona spots” What we cover: Aero .. what’s really important and quick free aero gains (1:40). 80” over 40km  - imagine over an Ironman that’s 6 minutes and doing this doesn’t cost you anything. What a ‘shaved’ tennis ball has to do with shaved legs. The Specialized wind tunnel allows them to geek out Even a little matters Clean it up .. it's important. How AND why fit matters? The preconceived notions of being low are hinderi

Today I get to speak with TriSpecific athlete John Rutherford after his recent first time Ironman  a couple of weeks back at Ironman Switzerland. John had great IM debut going 9:34. As I say in the intro. Nobody comes from nowhere ... and what I mean there is that we all have backgrounds and most athletes that have quick success in this sport have a solid background and John is no different here. John has ran 100 mile ultras and he definitely wasn't successful in those first outings, especially as the typical carb dependant athlete and we go into all that but his background goes further back and we look into the lessons that cross over from flying a F-18 to performance in other areas of life. And don't miss what John did with a 40 Million dollar aircraft at 14:55 into the podcast.  What We Cover:  John's first Ironman going 9:34 and the lessons. (there is ALWAYS lessons) Logistics and there importance Expectations and what you need to be with them No unforced errors John's background and his time as part of

In todays Friday Fat Black Pete and talk about the real reasons of how and why injuries happen. We speak about the 7 major areas (there are more) why injuries happen.  What We Cover: The biggest killer of our performance. And the reason why we get this performance killer. Injuries don't come from nowhere .. i.e. they don't just pop out of nowhere! The Domino effect. The red flags you CHOOSE not to listen too and how to stop that happening. Responsibility. The injury cycle. The 7 major reason you are or you get injured. 90+ percent of injuries are AVOIDABLE! Why electrolytes are CRITICALLY important. What to do the FIRST thing when you wake up in the morning. Compounding Interest - why you feel like crap at the start of your long run. What muscles LOVE. What you should do on those long haul travels we need to do to get to races. Long drives/long flights and why you NEED to do this. The thought process you NEED to rid yourself of.  Links The BEST Self Massage Tools in the world Get this awesome History of Tri

Today Pete and I wanted to take a step back and look at the foundations. The true fundamental ingredients or as we call them 'Pillars' to reaching your potential in this sport of triathlon. In todays age and right now there seems to be a push to hacking this and hacking that. Don't get us wrong - there are indeed some useful 'hacks' to improve performance but like anything - if the fundamentals aren't in place those hacks aren't going to be as potent as they could be. As James Clear recently put on a great post (linked below) "The thing is, when you look at how the top performers in the world operate and examine what is really going on in their minds and bodies, you often see the complete opposite of a hack. You see repetitions and consistency." Those last two points ... repetitions and consistency are the WAY! Period. What We Cover: The 3 pillars to triathlon success and the order they NEED to be focused on Why one particular part of one of the pillars needs to be incorporated as part of your training sessi

On this weeks Friday Fat Black , Pete and I have the pleasure of having my much better half Charlotte Paul on show. In this episode we wanted to cover what every single one of us goes through in life - not just our sporting endeavours but also LIFE. FAILURE We are all going to fail at some time and that is OK. In fact, it's more then ok ... it's absolutely crucial to becoming successful. Instead of trying to avoid mistakes at all costs, aim to seek opportunities that will lead you to facing your limits (and they're usually ones that ARE self imposed) so that you can learn quickly. I bet you if you ever look back upon times in your life which led to major growth or successful moments that they were preceded by mistakes, and seemingly unsurmountable obstacles. As you'll hear about in this episode Charlotte had many failures on her journey to winning her first Ironman in a handy time of 9:00:55 and more after that which led to further successes. I've had my fair share and I guarantee there will be more. Pete tal