Episode 6: Is my Training Peaking?

Chaos Queens Ursula and the Beast are back with a short and sweaty recap of the week that was. From Peaks and Punctures to shouting out some incredible athletes, the girls keep the hot-mess energy rolling as they count down to Cairns 70.3. Coach Bec bubbles into the hot tub fresh from Warwick’s Pentarun, sharing tales from the weekend and breaking down the mysterious world of TrainingPeaks metrics. Ever wondered what TSS, IF, Form, Fatigue and Training actually mean? Fear not! Coach Bec serves up the basics with a splash of insider intel and a side of metric mastery.

Send your “Age Group Ask” questions or your “Shout Outs” to [email protected].

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Episode 5: Those delightful Queens of Chaos, Ursula and The Beast, whirl back into the studio to attempt a rundown of their preparation for Cairns 70.3. The Beast heroically conquers a 30 km run, while Ursula casually completes over 40 km of running for the week. This week’s episode features a sparkling special guest: Nicole. She spills the tea on life as a triathlon teammate, sharing the joy, the chaos, and the unforgettable racecations she’s collected along the way. It’s an episode sprinkled with adventure, camaraderie, and just enough mischief to inspire anyone to get moving and join the fun.

Links

Triathlon Pink https://www.theeventcrew.com.au/event/triathlon-pink/

Hell of the West https://hellofthewest.com/

Ironman Australia at Port Macquarie https://www.ironman.com/races/im-australia

Otago Central Rail Trail https://www.otagocentralrailtrail.co.nz/

Organised tours https://www.trailjourneys.co.nz/nz-cycle-trails/otago-central-rail-trail

Mount Wellington Descent Bike Ride https://www.roaradventures.com/tours/easy-mt-wellington-mountain-bike-ride

Three Capes Walk https://greatwalksofaustralia.com.au/our-walks/three-capes-signature-walk/

Hobart Marathon Festival https://hobartmarathon.com.au/

Send your “Age Group Ask” questions or your “Shout Outs” to [email protected].

Follow Hot Tub TriMmachine on Spotify, Apple Podcast and our instagram page.

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Episode 4: Orli’s Ironman Journey

In this episode we share our girl’s weekend of training up the Sunshine Coast. Meeting up with other athletes checking out Ultraman Australia. The Beast kicks off her campaign to increase cut off times. It was a weekend full of laughter and great training. Then we have special guest Orli take us through her experience training and racing a full Ironman. It is an amazing story of physical and mental endurance. You’ll learn some helpful tips about Ironman preparation and getting the job done. We are so proud to be able to bring you this story.

Send your “Age Group Ask” questions or your “Shout Outs” to [email protected].

Follow Hot Tub TriMmachine on Spotify, Apple Podcast and our instagram page.

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Episode 3: You deserve a coach

In this episode Ursula and The Beast talk to Coach Bec about why she loves triathlon and coaching athletes of all abilities to achieve their triathlon goals. She discusses what people new to the sport need to know and how a coach can help them. In Age Group Ask, the team discuss a paper to do with nutritional strategies to aid recovery. The evidence shows athletes need to immediately start rehydrating and getting a good intake of carbohydrate and protein to replenish their bodies after training or competing.

Below are some notes related to nutritional strategies for recovery and a cheat sheet to understanding the key nutrients of carbohydrate and protein.

Nutritional Strategies to Improve Post‑exercise Recovery and Subsequent Exercise Performance: A Narrative Review

Nutritional strategies play a pivotal role in the recovery process by:

• Replenishing energy stores, 

• maintaining energy availability

• Promoting repair mechanisms 

• adaptive responses to exercise

“Athletes should consume adequate carbohydrates, protein, and fluids to optimize post-exercise recovery, which is critical to maintain performance in the subsequent competition/training session when the recovery period is less than 24 h.”

Limitation of the study - only used male athletes

Carbohydrate (CHO):

• Simple Carbohydrates (Sugars): Fast-acting energy sources found naturally in fruit (fructose) and milk (lactose).

• Complex Carbohydrates (Starches): polymers of sugar molecules found in foods like potatoes, corn, rice, oats, and whole-grain breads.

• Dietary Fiber (cellulose): A complex carbohydrate that the body cannot break down. It aids in digestion, helps maintain healthy blood glucose levels, and is found in whole grains, fruits, and vegetables. It helps move material through the gut. Low fiber intake can lead to constipation.

• Glycogen: is a storage molecule of glucose that animals make. Stored in the liver and skeletal muscle.

Protein (CHON):

• Protein is made up of amino acids

• We get protein in the diet from meat, eggs and a little from dairy

• We don’t store protein - requirement to eat daily

• We need protein to make muscle and for components of cells and our body

Send your “Age Group Ask” questions to [email protected].

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Episode 2: POV: Newbie triathlete

• Welcome the hot tub with Ursula and The Beast

• 00:40 Peak & Puncture

• 02:45 Fan girls conversation

• 14:40 Countdown to Cairns - 49 days until Cairns 70.3

• 22:15 Interview with new triathlete Dave

• Great conversation about open water swimming tips and tricks to build confidence

• 47:40 Age Group Ask - Creatine supplementation

• Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?

  
  

  Send your age group ask questions to [email protected]

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Welcome the Hot Tub Show Notes

We want to be a Podcast for the everyday athlete and create a community of everyone out there tri-ing.

Physical Activity Over the Adult Life Course and Risk of Dementia in the Framingham Heart Study

Study shows that exercise in mid-life and late-life has more of an impact on protecting against dementia than exercise in early life.

Introducing Ursula and The Beast: our paces and personal bests

Our triathlon highs and lows

What do you say to yourself when times get tough in the race? Do you have a mantra?

Lifetime triathlon goal

Age Group Ask: Norwegian Heat Training Protocol

(Send you questions and comments to [email protected])

Basically we are just chilling in the sauna after a workout.

Triathlon hour podcast with academic and sports scientist Elliot Jenkins

Long-term passive heat acclimation enhances maximal oxygen consumption via haematological and cardiac adaptation in endurance runners

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