Trispecific | Ironman Triathlon Coaching Podcast

In todays Friday Fat Black Pete and I discuss stress and it's impacts on your body, especially when it comes to adrenal fatigue (something that I've been dealing with as a post issue of celiac diagnosis last year and something I'm writing about that will inevitably help you because for me it was the 'perfect storm'). What we forget or don't acknowledge is that stress is a stress is a stress and what I mean here is that the more stress we pile on from our lifestyles means the less training stress we can tolerate. We also go into using HRV (heart rate variability) as a way to track our stress responses in real time. The kicker here is that you might not even feel stressed but your sympathetic nervous (fight-or-flight) system is actually on overdrive and using the tracking apps and devices we link to below can help you become aware of this and create ways to minimise the SNS activity which when chronic will lead to break down and potentially adrenal fatigue. And finally we jump into one of the biggest stressors

In todays podcast Pete and I talk about the BIKE ... quite fitting because the TDF starts tomorrow and we all love riding our bikes. We discuss how to effectively and efficiently train the bike by looking into the 5 important systems we must train to reach our potential on the bike and become strong so we can race fast in Iron distance races. What We Cover: The 5 Systems and what they are Fatigue ... it's not all the same We go into each of the 5 systems and speak the why, and how we use and what we use. Links: http://www.trispecific.com/its-a-strength-game/

In todays Friday Fat Black Pete and chew the fat on developing mental fortitude and how attitude and how you train can help you develop the mental toughness needed to reach your potential. What We Cover: Session examples 5 keys to Mental Strength Where mental strength is developed in training Where athletes let themselves down Focus What Pete learnt in Cairns Ironman - so bloody important to further successes Race and Training reflections - why they're super important Episode Sponsor:     Challenge Gold Coast is set to become one of those must do bucket list races on the Australian calendar. It’s a spectacular course – nice creek swim, undulating and challenging bike course through Currumbin and Tallebudgera Valleys (with King of the Mountain ‘The Beast’ section timed separately) and run with stunning water views along Currumbin creek, Currumbin and Tugun beaches. Entries are selling fast and will likely close off in the next week or two. Don't miss out on this inaugural Challenge race. Sign up here before

This weeks FFB Pete and I get to chew the fat with super successful coach Sergio Borges who not only has 128 Kona qualifiers to his name but isn't afraid to think and coach outside the box which obviously resonates with Pete and I. Sergio has dedicated the last 19 years to studying the ART and science of triathlon training. During this time, he has competed in hundreds of races of all distances including 21 Ironman races around the world (9:38 PR), over 60 half ironmans (4:12 PR), qualifying for the Hawaii Ironman World Championships seven times (so far). Sergio has also been nominated as "All American" by USA Triathlon, 9 times. After over 10 years of investment banking, he decided to apply his expertise to personal triathlon coaching. Sergio is a certified Level III USA Triathlon coach, Level II ITU Triathlon Coach, Level II USA cycling coach, coached the USA Elite, Junior Elite and U23 team at the World Duathlon in Switzerland in 2003 and the U23 Tri national team in 2004. Also has worked with USAT at the

Episode #32 of the Friday Fat Black has to be one of our best and longest yet. Pete and I get the pleasure of speaking with Greg Muller of Pure-Athlete. Greg completely blows us away with his knowledge on what's truly important to get the performances you desire. What We Cover: Major learnings and lessons of Performance from the military One of the biggest disciplines you need to acquire to ensure success The true foundations of Performance Preparation underpins everything Standards for Performance How being too strict can make performance fall away Why having the fundamentals are paramount Hyperbolic Discounting, what it is and why it matters How thoughts and belief systems affect performance The most important question we have to ask and continually ask Biochemical Individuality The two different mindsets and which one you need to have for success in sport and life Praxis - The integration of belief and behaviour The importance of critical thinking The two things that illicit change The laws of learning Th

Today's Friday Fat Black comes to your from Far North Queensland (FNQ) as athletes gear up for Ironman this weekend. Pete and I cover some great tips for those racing and even if you're not racing these tips are going to help you. We discuss goals, attitudes, choices, mental states and how rushing performance on race day can ultimately kill your performance. What we cover: Racing Ironman Head Stuff, mental agility Were the head goes the body follows Are focusing on goals and outcomes hurting your performance Self Sabotage Choices Attitudes Rushing Performance TriSpecific's Pillars to Triathlon Success The #NewTarmac from Specialized and Kristian trip to the Dandenongs to ride it Links: Specialized's Tarmac Rider-First Engineered™ TS Pillars to Triathlon Success Report James Clear jamesclear.com/marginal-gains jamesclear.com/goals-systems

In episode 30 of the Friday Fat Black, Pete and I get to speak with TS and recent sub 10 hour athlete and ALL BLACKS Strength & Conditioning Coach Nicholas Gill on all things recovery. Nic understands that his athletes need to be able to work hard, recover quickly so that they adapt quickly and can get stuck back into more work. Thus creating optimal performance.   It's through this work and with multitudes of other elite athletes that Nic has a great handle on the recovery methods to use. He has also written numerous papers and peered revied journals on the subjects of compression and cold therapy.   What we cover: The all important recovery strategies The recovery KING What your days should start with Compression, the what, the how, the when, the type and the ALL BLACKS policy on them. Can compression garments actually hinder performance? When most injuries happen The mental side of recovery methods Can recovery be enhanced too much and affect the stress we want and need on the body t

In todays podcast Pete and I get to interview successful age grouper, businessman and family man Ricky Jeffs of the erdigroup and Urban Hotel group. Ricky has been involved in triathlon since 1985 and has done 15 Ironmans while running a very successful and busy business. In this episode Ricky gives us some amazing insights on both business and in Ironman. There are so many great things in this podcast you'll have to listen again and again so you can implement and thus help with your own life success. One of my favourites was getting inspired from best practice. We Cover:   What it takes to get more out of your race day and your sport What's really important The value of patience, working hard and being realistic with your life circumstances Choices The Schedule Motivation Goals That Anything is Possible in Life How to be ready when the stars align and what you have to do when the opportunities present themselves How to get stuff done in a busy life The benefits of a good team Why having a mentor is key A li

In todays Friday Fat Black Pete and I dive into the importance of being realistic about the goals and expectations you set yourself. Personally I hate the saying "you have to be realistic" or "realistically, I can only ....", to me that is being  mired in mediocrity. I love Big Hairy Audacious Goals and while you could look at some not being 'realistic' right now - if you are willing to commit (you do know there is an enormous difference in being interested or being committed don't you) and give it the time, patience and dedication needed, backed with a never give up on your dreams attitude then almost anything is truly possible. We Cover: - How goals and expectations are a doubled edged sword - Breaking goals into two parts: Process and Move you forward goals - Focus and concentration - The NEED to look at things from a neutral perspective: What are the 'facts' right now. - Why you shouldn't judge your self worth on a workout or result - The expectations you should start with - Race day, how we focus on the

In todays episode of the Friday Fat Black, Pete and I talk go deep into the understanding differences in training on gender and body types and why it's important to understand. We cover: Why understanding the differences on gender and body type matter How different body types react differently to training The 3 nails that athletes (namely male ones) hammer into the preverbal coffin. Why program structure matters Why guys bodies breakdown more then our female counterparts How we create an 'insurance policy' that allows us to train hard consistently Understanding that every type of training has a form of catholic and anabolic response and why they're both important in our sport Understand the distinct hormonal shift that occurs in training for Ironman and how to mitigate the negative effects What contributes to anabolic states and how they help us athletically and health wise What contributes to catabolic states and how they break us down Stress and important stress reduction techniques And so much more Links

In this weeks FFB podcast Pete and I get the pleasure of interviewing a good friend of mine and respiration specialist and practicing Anaesthetist, coach and pretty hand athlete Andrew Sellars. Andrew and I have know each other for about 8 years We cover: The untapped potential of breathing Simple effective cost free techniques to improve your breathing efficiency The problems with breathing tools like the power lung / power breathe Cramping in swim Why breath training should be a high priority Understanding respiration rate and patterning How your respiratory system is limting your performance Breathing coordination Where real core stability comes from and so much more. Links: Find out more about Andrewhttp://www.balancepointracing.com/ Bio Harnesshttp://www.zephyranywhere.com/products/bioharness-3/ Spiro-Tiger- USA/Canada- Aus/Nz- Europe Fact-Canada / Forum re Spiro Tiger

On todays episode of the Friday Fat Black Pete and I talk go deep in carbohydrate loading and why it's a joke and unfortunately the joke ends up on you the athlete. Here’s what we cover: Why we're passionate about this topic and the basis of this rant The two mistakes athletes make which become show stoppers My story about carbo-loading Why feeling hungry does not mean you're lacing in energy and that racing 'hungry' is ok Why athletes bonk / hit the wall How much storage do we actually have Your true energy needs in taper Can you increase CHO energy stores in race week. Fact or Fiction? The long term implications and consequences of long term fuelling habits of most triathletes The only two places the fuel i.e. CHO can go once your muscles and liver are full Carbohydrate intolerance Weight gain in race - it's not just water Our bodies infinite ability to store fat bought about by carbs How not to feel heavy, lethargic and sick on race morning The two biggest mistakes athletes make in the race itself The tru

On todays episode of the Friday Fat Black Pete and I talk about a whole load of different topics.  Here's what we cover: Learn about the benefits of Video analysis and how we're implementing it with our coached athletes and even some of our Blueprint athletes. Breathing and using a Turbine Injury beliefs - where run injuries maybe actually coming from Injury prevention tips  Thoughts on tri shoes for the Ironman bike v road bike shoes #ALLERGICTOAVERAGE CAPS Exciting meetings I had a couple of weeks back with Specialized, Trigger Point and Craig Percival  More on swim mistakes TriSpecific Camps (July is looking locked in ... details coming) One of the biggest killers of performance and the psychological ramifications FOCUS  Visioning, how it works and use the whiteboard And more

Friday Fat Black Episode 23 - Swimming with Craig Percival In this FFB, Pete and I get the pleasure of speaking with Craig Percival about swimming, the common mistakes and some very simple tips to help you get out of the water faster and in better shape.  I've know Craig for a number of years through Aquashop and being around Iornman expos but wanted to get him on our podcast after seeing some success his had with athletes and especially in the swim discipline.  I'm talking wholesale changes in swim times and this is what perked my ears up.   Craig is not only a very good swimmer himself (now holds the 10k swim record at Ultraman Canada including days 1 and 2) but also a very good coach too.  It's a cracking episode. Enjoy. We'd love it if you are getting enjoyment and great advice from our podcasts if you could give us a 5-Star rating and review on iTunes we'd be forever grateful. 

In this weeks Friday Fat Black Episode Pete and I go through a bit of a debrief of Ironman Melbourne.  The good, the bad, the ugly.  What were the good things we saw?  What were the avoidable mistakes athletes were making?  A bit of a fun FFB this week with some good tips you can take to the bank.  Enjoy We'd love it if you are getting enjoyment and great advice from our podcast if you could give us a 5-Star rating and review on iTunes we'd be forever grateful.   

Pete and I get the pleasure to speak to Chris 'Chicken' Chapman owner behind "The Running Company" specialised running stores around Australia.   Chris brings a wealth of knowledge to the table and we discuss the differences in running for Ironman triathlon and straight running.    The intricacies of shoes choice and athlete and how to ensure you get the right shoe for you.    We look at common mistakes and a whole lot more.    Kudos to Chris for recording this with us the morning after racing Ironman Melbourne. 

Friday Fat Black Episode 20 - Why Repetition Works   In todays episode Pete and I go through the 6 main reasons why repetition is SO important to realising your potential in Ironman.    We tie it in with some game changing sessions thoughts.   Enjoy. 

Friday Fat Black Episode 19 - Mojo and Ironman Melbourne Race Week Lost your mojo? Pete and I talk about mojo and the steps to get it back. We go through race week and race day to give you some solid tips to be your best.   

In this weeks Friday Fat Black, Pete and I go into the art of the Ironman taper and continue on with mistakes we see in the lead up to the race and in race week itself.   

Today Pete and I go into talking the real starting point on fitness that most athletes neglect. Why?Because it's not really that sexy or could be considered boring. But it keeps you injury free and consistent which is the backbone of ultimate performance.  We also touch on 3 areas you need to be looking if you have any sort of lower leg injury. And finally we cover some listener QNA.  It's a ripper of a podcast.  Enjoy