If you got into open water swimming over the last couple of years, you'll love hearing this interview with Cath Pendleton. Cath is a record breaking ice swimmer from south Wales. She talks about enjoying triathlon before becoming addicted to the cold water. She explains how it helps her switch off, about her record breaking swim in Antartica, and the BBC Merthyr Mermaid documentary all about her.

You'll hear:

01:00 What is ice swimming? "With an ice swimming event, the water has to be under 5 degrees and you can only wear standard swimming costume and hat. There is also winter swimming, which is under 11 degrees. "

02:00 Cath says 'I did a novice triathlon and swore I would never do one again. But it was through triathlon that I fell in love with open water swimming '

06:00 "The first time I did it, I didn't know what to think. But the second time I did it, I got exactly the same buzz that I do now. It's afterwards. I'm absolutely buzzing afterwards.

08:35 "I never had that buzz when I did triathlon. I spent the swim going up and down thinking 'oh boring,' I spent the cycle scared of going downhill and I spent the run convincing myself it was ok.' But what I got from triathlon was friendship."

12:10 'Cath talks about some of the doubters. People said to me 'you've got two children, you might die!' But if someone tells me I can't do something, I'm like well watch me! I

14:50 'Cath talks about preparing for an ice mile 'I get myself in such a pickle sometimes. But I was the same in triathlons. Sometimes it's a lot of self doubt or because people have told me I can't do it. But once I'm doing it, I do have that determination inside me.

18:15 'Cath explains where the idea came from to do Antartica. Nothing will ever top it. I just want to win the lottery, go back and swim in my bobble hat and take it all in.'

20:30 'Cath explains what it's like to get into freezing cold water. 'When you get into any water under 5, or 3 degrees, your hands automatically feel like they have been put in a vice and crushed.

28:25 How you avoid the drop and recover after swimming in such cold water.

32:30 Cath trained by buying a big chest freezer. "You get an old freezer, fill it with water and wait until it freezers and then smash it all up and sit in it. I did it really to get my mind in the right place.

40:00 Cath's passion to help other women just to try something new.

Find out more about this week's guests

Cath Pendleton Instagram

Cath Pendleton The Merthyr Mermaid documentary

Like what you heard?

Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below

Sponsors of the show

Resilient Nutrition provide formulated products to improve your cognitive and physical performance. From phenomenally tasty Long Range Fuel nut butters, to delicious dark chocolate drink Switch On. Get 10% off by using the code insidetri10 or go direct via this link.

This podcast uses the following third-party services for analysis:

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This is a fantastic chat with Emma Snowsill Frodeno in her coffee shop in Girona. Emma won triathlon Olympic gold in 2008 and was 3x World Champion. But there's so much more to Emma than triathlon. She's a business owner, she runs La Comuna coffee shop in Girona and she's driven to give back to society. She's also a mum of two, not to mention an amazing wife to Olympic and Ironman World Champion Jan Frodeno.

You'll hear:

00:00 We talk about how she and husband Jan Frodeno started La Comuna cafe in Girona and how it fits in well with the community in Girona, which is made up of locals, professional athletes, and a growing expat community.

07:14 "Other than dealing with my stress at times and eating the kitchen out of the last remaining food, Jan doesn't have so much to do with the running of La Comuna.

08:10 Wise words about Emma and Jan helping each other. "We are both big believers in doing things we love and doing things we are passionate about and for us it works and having someone to help you remind you of the things you set out to do is important.

10:20 We talk about building a community in Girona. "This has been a personal finding myself and my community here. I came here towards the end of my career and when you are into sport, wherever you go in the world, you have an instant community and people who help you along the way.

13:05 The work of the Frodeno Foundation, Jan's indoor ironman and the pumptrack in Salt, Girona. "When he told me about the idea of what he wanted to do, I thought it was quite egotistical and I said I was only going to get involved in it if it was something bigger than himself.

23:25 "Starting a foundation, opening a cafe and managing apartments in a year has been super super challenging, it's not a year I'd want to repeat!

27:40 We talk about S-Grail event that Jan and Emma put on in 2021 for the first time, which was a swim - gravel biking - trail run triathlon.

31:10 We touch on Emma's triathlon career and her first time in Girona, which was as a spectator. I went there in 2011 and I was hooked and I thought 'yes, I really want to do that.'

34:30 What is Jan like on race morning? It's so sickeningly long and nerve-wracking. As a spectator it's 8 hours when you're not in control.

36:45 We talk about role models - Susie O'Neill was Emma's hero when she was growing up.

40:50 It is an amazing life and Jan gets asked a lot about finishing. But if you love what you do, what does it matter what the number says. The moment that's not there, that's a different story. But it's the best job in the world, so keep going.

Find out more about this week's guests

Emma Snowsill Frodeno Instagram

La Comuna website and instagram

Like what you heard?

Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below

Sponsors of the show

Resilient Nutrition provide formulated products to improve your cognitive and physical performance. From phenomenally tasty Long Range Fuel nut butters, to delicious dark chocolate drink Switch On. Get 10% off by using the code insidetri10 or go direct via this link.

This podcast uses the following third-party services for analysis:

Podcorn - https://podcorn.com/privacy

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Adventurers and endurance athletes Mimi Anderson and Lowri Morgan come together in conversation. It's a special chat between two females who specialise in endurance challenges, often in extreme environments. They've both excelled at ultra running, but in 2022 they are coming together to take on the Pan-Celtic race, a self-supported bike race around the Celtic heartlands. This is full of wonderful lessons, stories, inspiration and laughter too.

You'll hear:

05:00 Start of the interview with Mimi and Lowri, including how they met.

07:25 More about the 6633 Artic Ultra which is a 352.64 miles self-sufficient race. They talk about not having communication with the outside world, why 50miles is like a sprint finish and how they keep going when everyone else has dropped out.

17:00 Mimi talks about some of the mental games that go through her head when she is competing.

20:00 Mimi on failure 'I've had some epic failures in my life.' And we talk about having to stop doing something because of injury and the importance of being able to diversify and change direction.

30:00 Mimi and Lowri on the Pan-Celtic race. "It's a journey. It's the furthest the two of us have done. The aim is to do it in 9 days, so that we make the after-party. The day of the party is my 60th birthday," says Mimi.

39:30 The huge 'down' after a big challenge or adventure. "When I get back from races, my family give me two minutes to talk."

40:45 Mimi talks about how she only started to run in her mid-late 30s. "When I started running, it was purely to have thinner legs. And back then, you didn't see people running the streets or with backpacks. It just wasn't done. The revelation came when I realised people ran outside, not just on treadmills."

46:40 We talk CONFIDENCE! And body confidence and how Mimi overcame anorexia. "Life was horrible really." "But as an athlete, I look at my body now and we have extraordinary bodies. My legs have enabled me to run in places around the world that I could never have imagined."

Lowri: It does give you that inner strength. The lessons I have learnt on the trails have helped me in life. On the trails, you reach a point where your mind is telling you to give up, that you've reached a wall. You think you're going to collapse, but then your limits don't break and you realise then that you find the 4th, 5th, 6th gear and the smile returns.

51:00 We talk about preparing the mind for big challenges. So. Many. Golden. Nuggets!

59:59 Hear Helen and Rich's training update ahead of their 3 day Highland Ultra in Scotland.

Find out more about this week's guests

Mimi Anderson website

Mimi Anderson Instagram

Mimi Anderson's book on Amazon

Lowri Morgan website

Lowri Morgan Instagram

Lowri Morgan's book on Amazon

Like what you heard?

Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below

Sponsors of the show

Resilient Nutrition provide formulated products to improve your cognitive and physical performance. From phenomenally tasty Long Range Fuel nut butters, to delicious dark chocolate drink Switch On. Get 10% off by using the code insidetri10 or go direct via this link.

This podcast uses the following third-party services for analysis:

Podcorn - https://podcorn.com/privacy

Learn more about your ad choices. Visit podcastchoices.com/adchoices

Ironman triathlete David McNamee and ITU athlete Jelle Geens join us in conversation in Girona. David was pretty much one of the original triathletes in Girona. But over the last year or two, a growing number of ITU athletes have started to call Girona home, including Jelle Geens from Belgium. Jelle was part of Joel Filliol’s squad, training alongside the likes of Mario Mola and Vincent Luis. David and Jelle now do some of their training together.

You'll hear:

16:38 We talk balance! "Everyone has their own unique balance and one of the main reasons I moved to Girona was because I wanted to find more balance. I came here because I knew for me to be happy, I needed to have a base and that's why I think I am still in the sport and for me having distractions is really important. Everyone's balance is unique to them."

21:10 Jelle talks about why he does pilates twice a week. "I am way more productive than I was when I went to the gym. Before, my gym session would always be the first thing I would skip but I think it really benefits me. I haven't convinced David to do it yet." David says he does a lot of mobility.

23:00 Jelle talks about doing his first Ironman 70.3 'I think I can be good at it and I think I have a future in it after ITU.'

24:20 David on the next few years "I see myself doing the next three years when I focus on the World Championships, but then I see myself for the final few years doing some of the races I haven't been able to do, like Roth and some of the Asian races. When Hawaii is your focus, it is your focus for 4-5 months and it means you miss a lot of great races."

26:15 "Ironman St George will be very different to Hawaii. Hawaii is probably one of the mentally hardest races you can do. For me, I think I am mentally very strong at that point that it hurts a lot and the race is really boring. I think a lot of people crumble and I am good at thinking 'this is my situation I am in right now, this is what I can do."

30:45 The guys give their thoughts on Sub7. "It's really artificial" "We don't even know what the rules are." This is a year where we have so many events going on and I think it will be quickly forgotten about. I think it's much more interesting to see how they get in St George.

33:50 We go back to Girona and Catalunya.

37:40 Jelle talks about trying to finish his Masters in Industrial Engineering, which he started in September 2011. 'I need to do this so I have something after triathlon.'

43:20 An update from Helen and Rich as they train for the Highland Ultra, 125km 3 day event from Beyond the Ultimate.

Find out more about this week's guests

David McNamee Instagram

Jelle Geens Instagram

Like what you heard?

Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below

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Sign up to be a vino buddy or a training buddy on Patreon and get your hands on the latest patrons-only exclusive episode, a brilliant behind the scenes audio diary of my recent Lands End-John O'Groats cycling adventure that you won't hear elsewhere.

You can still support me and support the show by clicking here to buy me a coffee every so often by becoming a Patron of the Inside Tri Show.

Sponsors of the show

Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct via this link.

Supporters of the show

33 Fuel – natural and very yummy sports nutrition. Use the code INSIDETRI33 for a discount at checkout at www.33fuel.com.

Find out more about Helen

Head over to Helen's website to find out more about her

This podcast uses the following third-party services for analysis:

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What's life really like for a professional triathlete? Do they just spend all of their time training, eating and sleeping? Helen heads to Girona to spend a week living with British professional Laura Siddall to get a unique insight into pro triathlon life. Plus Helen interviews former pro cyclist Christian Meier to find out why Girona has become such a hub for endurance athletes.

You'll hear: 

07:30 Start of the training audio diary with Laura Siddall and Helen as they take you behind the scenes of Laura's training programme for a few days

17:10 Helen joins in Laura's Sunday sessions - an 'easy run' and an 'easy' gravel ride. Helen's heart rate was sky high and she was struggling for a breather, while Sid was at conversational pace!

23:10 Helen heads to the 50m swimming pool in Girona where it's FULL of ITU athletes!

24:30 How many showers do professional triathletes have? And what's in a typical protein shake after a workout?

28:30 Laura encourages Helen to hire a road bike and do the famous Els Angels loop from Girona, while Laura herself heads out on a 5+hr ride.

43:54 Start of the interview with Christian Meier, a former professional cyclist from Canada who has been living in Girona since 2008. He explains why Girona has become so popular with endurance athletes.

47:45 "As much as we are blessed with good cycling route, the running is equally as good, if not even better. It's insane how many good athletes there are here. Way back when I first arrived, cycling didn't really exist here, but it's really exploded and the people here love to do their sports."

52:42 Christian talks about La Fabrica, the first boutique coffee shop in Girona which he co-founded with his wife, Amber.

1:02:05 What is it about coffee and cyclists and triathletes? "It's the social side!

1:03:25 Christian talks about making the switch from life as a pro cyclist to life as a trail runner. "I just got hooked and started running more and more and got really inspired by that ultra running world.

1:10:00 Christian talks about Chance, the running brand apparel he has set up which is focussed on making a difference environmentally.

1:14:58 An update from Helen and Rich as they train for the Highland Ultra, 125km 3 day event from Beyond the Ultimate.

Find out more about this week's guests

Laura Siddall Instagram

Christian Meier Instagram

La Fabrica coffee shop, Girona

Chance Running - running apparel from Christian Meier

Like what you heard?

Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below

Sponsors of the show

Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct via this link.

This podcast uses the following third-party services for analysis:

Podcorn - https://podcorn.com/privacy

Learn more about your ad choices. Visit podcastchoices.com/adchoices

It's an issue we all face... How on earth do you juggle work, training and family life? For this week's guest Emma Cowper, the struggle is real as she attempts to maintain her pro status and race at the highest level, all while bringing up a toddler. Emma did her first triathlon in 2013, was crowned Age Group World Champion (Olympic) in 2016, secured her pro card in 2017 and became a mum in 2020.

You'll hear:

5:45 How Emma decided to do her first triathlon in 2013 and how she worked her way up through the age group ranks and her first experience of racing in an elite wave at the London triathlon. 'That was a real wake up call.'

10:45 Emma admits it was probably too soon for her body to step up to pro level when she did in 2017 and discusses some of the realities of training and racing as a professional.

15:15 The difficult decision around when to have a baby when you're trying to compete at the highest level.

17:15 How Emma found it returning to training after having a baby. The pandemic helped because I didn't have FOMO because there were no races.

20:05 I think there were some 3am turbos because the only time I could do a longer session was when I knew she would be asleep. If I had done a session, at least I could deal with not moving for the rest of the day.

26:00 Emma says juggling everything is challenging. 'I just have to be really organised. When it doesn't go to plan, I just have to check myself and not get too stressed by it.

32:15 Dealing with mum guilt. "When she is up before I go to training, that's hard and I do feel guilty. It's a lot to process and I am constantly asking if it's ok?

33:45 Advice for other triathletes looking to juggle parenthood and training 'be kind to yourself, set yourself a realistic goal and make those sessions non-negotiable.

Find out more about this week's guests

Emma Cowper Instagram

Emma Cowper website

Like what you heard?

Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below

Sponsors of the show

Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct via this link.

This podcast uses the following third-party services for analysis:

Podcorn - https://podcorn.com/privacy

Learn more about your ad choices. Visit podcastchoices.com/adchoices

Nutritionist Scott Tindal clears the confusion surrounding nutrition for triathletes and endurance sports. Scott has spent almost two decades working with athletes at all levels to optimise their health and performance. In this episode we cover his principles and Scott answers questions from listeners, from coeliac diets to fuelling strategies on race day.

You'll hear:

06:20 Why Scott stands by do no harm and health first. 'if anyone out there listening, if their practitioner doesn't stand by that, I would think twice about following that regime. Even in short term gains, it will probably result in long term damage.

09:00 Scott talks about the importance of the three macronutrients, protein, fats and carbohydrates and the importance of food first.

12:30 Scott talks about the divisive topic of weight loss. 'before worrying about intervening about something, is understanding why. Why do you want to take a particular step?' I

19:30 Scott explains the click through exercise which is key to understanding they why behind a particular motivation.

23:20 Scott talks about REDs (Relative Energy Deficiency in Sport) and the serious consequences of reducing calorific intake and how you know how much energy you need to take in.

It blows my mind that some very talented athletes could potentially be a lot better if they dialled in their nutrition.

33:00 Question from Snowy - Should I fuel my post evening activity?

35:30 Should you take protein before bed?

39:00 Question from Isabelle - As a female in her 40s, should you do fasted training? "If you feel light headed and terrible, just have a piece of toast. But look at the duration and intensity of a session. Someone who eats before a high intensity session will likely complete their session better."

42:30 Question from Mark about race day nutrition. "You have to practice your nutrition before race day. Practice carbohydrate consumption.

52:40 Gut issues and how you can improve gut tolerance. 'It may only be every weekend that you are able to practice it. But ask yourself why are you doing it.

54:30 Mark and Catriona's question about nutrition strategies leading into a race.

1:01:30 Rob and Rob both asked about advice for coeliacs. Scott says gels are ok if they are gluten free but make do make sure you do actually have a gluten intolerance.

1:02:20 Tips for easily digestible high calorie food.

1:05:00 Affordable tips to work with a Sports Nutritionist. Scott talks about the Fuelin app which takes into account what your training is and enables you to adapt to your day to day life. It starts at $100/month.

Find out more about this week's guests

Fuelin Instagram

Fuelin website

Like what you heard?

Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below

Sponsors of the show

Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct via this link.

This podcast uses the following third-party services for analysis:

Podcorn - https://podcorn.com/privacy

Learn more about your ad choices. Visit podcastchoices.com/adchoices

German triathlete Laura Philipp ditched some winter sun for her training camp and instead headed to the snow for three weeks of solid training, on cross country skis. But what is it about cross country skiing that is so good for training? How hard is it to have a go? What what's it like at the very top level? Norway triathlon coach and keen cross country skier Arild Tveiten gives us the lowdown, Laura talks about growing to fall in love with the sport and 3 x Team GB Olympian Andrew Young gives us the perspective from the very top.

You'll hear:

05:35 Start of the interview with Arild Tveiten who explains the popularity of cross country skiing in Norway, why it's so good for endurance athletes and the two different types you can do.

16:00 Laura Philipp talks about the sport 'I'm not very good at.' She recalls her first time on cross country skis. "It was the worst experience of my life. My heart rate was at max, I didn't feel any kind of enjoyment."

But she has grown to love it. "It took quite a while and you need to know the technique and then you can enjoy it."

"For the last 3 or 4 years I have been including it in my training plan in winter time. I have been able to do a lot of my base miles on skis. It is a full body workout, so it is a complete body workout and doing a completely new movement pattern is good for my body. I feel for all three disciplines, I benefit from it."

30:40 Laura even ventured into the world of roller skiing, when you can cross country ski on tarmac in the summer. I skated three times a week in the summer during Covid.

39:10 GB Cross country skier Andrew Young talks about growing up in Huntly and how he got started and has gone on to compete at 4 Olympics. He explains that being on a tiny national team has a lot of benefits when it comes to camaraderie and Olympic selection.

50:00 Andrew talks about the ability to push hard in endurance sports, what a roller-ski treadmill test involves and roller-skiing up mountain passes during training (think Alpe d'Huez but on roller skis.)

1:01:05 Dr Greg Potter from Resilient Nutrition talks about new product Switched On.

Find out more about this week's guests

Laura Philipp Instagram

Arild Tveiten Twitter

Andrew Young Instagram

Like what you heard?

Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below

Sponsors of the show

Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct via this link.

This podcast uses the following third-party services for analysis:

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Arild Tveiten is Head Coach and Sports Director for Triathlon Norway. He has been key to Norway developing as a triathlon nation, from Kristian Blummenfelt's gold medal at the Tokyo Olympics to 70.3 World Championship successes for Gustav Iden. We pick his brains about coaching Kristian and Gustav and we find out more information about preparing for the Sub7 attempt, and why he believes Kristian Blummenfelt has a great chance.

You'll hear:

08:25 Start of the interview with Arild Tveiten

10:45 Arild Tveiten says 'We can repeat our medal again in Paris, but I'm not sure it will be Kristian Blummenfelt again.

17:05 At what point did the coaches think it would be Kristian and not Gustav winning Olympic gold? Kristian was just one step ahead. He had no sickness, no setbacks.

18:45 How do you manage competing athletes who are all vying for the same thing? We try to avoid them racing each other in training

22:45 How Arild approaches a bad race with his athletes.

26:50 We talk about the Norwegian triathlon suits. "I knew they would be controversial, but I love them. We had actually been racing in the Tokyo suit all season, but just in a different colour."

32:00 "The sub7 project really excites me. You first think, it cannot be done. But I think Kristian can do it. I like that kind of challenge, because it challenges us to dig deeper into the science. The knowledge they are getting from it will benefit the whole team as we head to Paris.

40:30 I don't think about what we have achieved, I just try to work with all of the athletes to help them be at the best level. That is my focus and when we get big results, I don't think about it. I am always looking forward, perhaps a bit too fast.

45:00 No, I wasn't expecting to be in this position as coach of Norway. I was very uncertain if I should do it and the first 3 or 4 years I was thinking 'is this sustainable' but after a few years I'm thinking ok, it's ok. But it is a lifestyle and you put a few other things to the side, like family.

48:55 Training update from Helen and Rich about the Highland Ultra

Find out more about this week's guests

Arild Tveiten Twitter

Naw'r yr awr podcast - Helen's been challenged to an interview in welsh (!) later this year on the welsh triathlon podcast.

Like what you heard?

Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below

Sponsors of the show

Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct via this link.

This podcast uses the following third-party services for analysis:

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Learn more about your ad choices. Visit podcastchoices.com/adchoices

Laura Needham, Co-head of Physiology at the English Institute of Sport and British Triathlon's Senior Physiologist shares a wealth of knowledge all about training and the science behind it in this interview. Whether you are doing your first 5km, or your tenth Ironman, whether you struggle in the cold or you're unsure how to fit S and C into your endurance training programme, this one is for you.

Find out more about this week's guests

Laura Needham Twitter

Laura talking about sleep on the EIS Insider Podcast.

Like what you heard?

Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below

GET YOUR HANDS ON AN EXCLUSIVE EPISODE!

Sign up to be a vino buddy or a training buddy on Patreon and get your hands on the latest patrons-only exclusive episode, a brilliant behind the scenes audio diary of my recent Lands End-John O'Groats cycling adventure that you won't hear elsewhere.

You can still support me and support the show by clicking here to buy me a coffee every so often by becoming a Patron of the Inside Tri Show.

Sponsors of the show

Long Range Fuel are phenomenally tasty nut butters from Resilient Nutrition, enhanced by cutting edge science, to boost your stamina, keep you calm and alert and bolster your resilience. Get 10% off by using the code insidetri10 or go direct via this link.

Supporters of the show

33 Fuel – natural and very yummy sports nutrition. For your chance to win 3 months supply of award winning 33 Fuel Ultimate Daily Greens, enter the draw by clicking on this link. And as always, use the code INSIDETRI33 for a discount at checkout at www.33fuel.com.

Find out more about Helen

Head over to Helen's website to find out more about her

This podcast uses the following third-party services for analysis:

Podcorn - https://podcorn.com/privacy

Learn more about your ad choices. Visit podcastchoices.com/adchoices