Inside Tri Show

Dave Tonge is a swimming coach and world record holder from south Wales. He's been coaching swimmers and triathletes for 25 years. He played a vital role in 2019 to help rugby star Gareth 'Alfie' Thomas overcome his fear of the water to complete Ironman Wales and break the stigma around HIV. Dave also holds the World Record for completing a 24 hour swim in an endless pool, when he covered a whopping 55km. He's also hilarious, has an infectious passion for swimming and is full of useful tips to help improve your swim leg in triathlon.

You'll hear:

01:30 His background in swimming as a swimmer and a coach 'chlorine is in my blood! Swimming is your time, it's your headspace. Whether you think about stuff or sing songs in your head. I just switch off and enjoy the feeling of the water'

05:45 I spotted a gap in the triathlon market and I now teach all levels of swimmer, from beginner to pro swimmers and former rugby players who decide they want to do an Ironman.

06:30 Where the idea came from to get the World Record for a 24h swim in an Endless pool.

15:15 Why his lack of a night swim in training was on his mind in the run up to his 24 hour swim and how he fuelled his 24 hour swim.

20:00 The side effects of spending 24 hours in water 'my hands looked like they had been steam rollered! The skin was flapping against the bones'

22:00 Dave shares his tips for age group triathletes and why seeing a coach can be really beneficial. Make sure you have a coach and build confidence. Surround yourself with like-minded people. Cold water and wearing a wetsuit can hit you too and acclimatise is really important.

25:00 How he has been teaching an 83 man to swim. 'oh we have had some fun and games! It was all to do with building confidence in the water and it's the same thing that I learnt as a 16 year old to build the confidence with a child.

27:45 Dave talks about teaching Gareth 'Alfie' Thomas to swim so he could complete Ironman Wales in 2019. His journey was documented in the 'HIV and me documentary. 'I had such pressure on me as a coach. There were tears at Long Course Weekend. How I got him back in the water for the second lap, I don't know.' He talks through how he did get Gareth through the swim, making him think about his motivation and his 'why'.

40:10 Dave shares his tips for athletes preparing to take on Ironman Wales and Ironman 70.3 Swansea. 'Smile! Smile at the sea and know that you are going to get out smiling, because you have paid for that and most people are doing it for fun as a hobby, so just enjoy it."

41:45 Can you do an Ironman with just one swim a week? I ask Dave. "You can get through it, but it will be a bad experience. You need to be getting in the pool three times a week. You need to do technique work and a long threshold set. Speak to someone who knows what they are doing, so you can get through it and enjoy it."

43:20 Some of the common techniques that Dave sees as a swimming coach. 'Head too high in the water, crossing the line at the front are both common ones. At the higher end for age groupers, it's not challenging all of the different energy systems.

Find out more about this week's guests

Dave Tonge Instagram

Heathwood Swimming- Dave's private swimming teaching and coaching business

Gareth Thomas 'HIV and me' documentary trailer

Multiple Ironman winner and Oncologist Lucy Gossage interviews Helen for the MOVE against cancer podcast

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Emma Pallant-Browne discusses how she has shaken off the imposter syndrome to become one of the best triathletes in the world. The former U23 European Cross Country Champion switched to triathlon in 2012, but admits she felt out of place in triathlon for a long time. But 2021 was a stellar season for the British born triathlete who now lives in South Africa with her husband Jared and their dogs.

You'll hear:

35:00 Why she approached Tim Don for coaching 'he's made me believe I can be a biker' I haven't been good at pacing in the past, but he is so knowledgable and reads about everything that is coming out.

39:00 Patience and the art of going slow. When you are competitive in sport, you almost crave that big push and because I was running at such a young age, it was game on from the word go and I guess you develop habits.

40:35 Emma talks about her first experience of training in Kenya, when she was with British Athletics. 'we were the first white people there and the kids would run along with us. It was such a humbling experience and as a camp, I really enjoyed it as really simple living.

43:30 I feel more like a rounded athlete and I feel like I am understanding the sport more, I can respect my body more. Emma also talks about confidence and believing in herself.

48:30 Learning not to beat herself up after a race, thanks to her husband Jared. "When I had my first bad race with him, he was really relaxed and that has rubbed off on me over time. If you have done the best you can leading up to a race and in the race, then you can't do anything about it. 'A happy athlete is a faster athlete. ."

57:30 I feel like I am more balanced. I never had that balance before and I am performing better.

1:00:55 Tim Don has told Emma he thinks she can be a really good Ironman athlete.

1:05:00 Why Emma won't be getting into the gravel biking scene any time soon.

1:07:42 Her experience of being mentored by double Olympic gold medallist Kelly Holmes, through 'On Camp with Kelly' 'Everyone still keeps in touch, she created something pretty massive' and what Emma is doing to give back in South Africa too.

Also this week!

03:10 Dov Tate from Parcours Wheels has a lowdown on gravel biking, what is it and some tips on how to get into it.

16:42 Sonny Peart talks all about his experience of Beyond the Ultimate's Highland Ultra.

Find out more about this week's guests

Emma Pallant Browne Instagram

Sonny Peart from Black Trail Runners talks about Beyond the Ultimate's Highland Ultra

Dov Tate from Parcours Wheels - visit the Parcours website to find out more.

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.

Find out more about Helen

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

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Find out all you need to know about getting into Swimrun with World Champion Fanny Kuhn, coach Jude Palmer and Race Organiser Fred Newton. From events to training, equipment to the world championships, we've got you covered.

You'll hear:

02:30 Kris King from Beyond the Ultimate talks about what's in store for Rich and Helen at the Highland Ultra as he prepares for the first ever event in the Knoydart Peninsula in Scotland. "It's an interesting place to put on an event, for sure"

15:12 Fred Newton explaining what Swimrun is, some of the races you can get involved in and some of the kit you might need.

26:12 Fanny Kuhn, Swimrun World Champion from Sweden talks about her background in the sport, if you can make a living from it, her work to get more people involved and why she really wants you to give it a go.

54:12 Start of the interview with coach and swimrun aficianado, Jude Palmer. Jude talks about some of the training involved, the nutritional side of things and why you should give it a crack. If you haven't googled swimrun events 2022 after listening to Jude, then you've missed a trick!

Find out more about this week's guests

Kris King Beyond the Ultimate

Fanny Kuhn Instagram

Fanny Kuhn website - including swimrun training plans

Fred Newton Instagram

Jude Palmer 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

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

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If you've never heard the podcast before, then this episode is the perfect place to start your love affair with the Inside Tri Show podcast. Hit that download button and see why so many of the world's best triathletes have got involved to help Helen and listeners celebrate the 100th episode.

You'll hear:

It really is a superstar packed show, with memories and celebratory messages from:

Ali Brownlee, Jonny Brownlee,

Laura Siddall

Taylor knibb

Chrissie Wellington

Ruth Astle

Renee Kiley

Georgia Taylor-Brown

Tom Bishop and Sian Rainsley

Nikki Bartlett

Paul Kaye

Fran Brown

Rach McBride

Fenella Langridge

Lucy Gossage

Joanne Murphy

And Sarah Crowley

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:

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British professional triathletes and training partners Joe Skipper and Sam Proctor join us in conversation this week. There's plenty of banter and chat as we cover all things training, recovery, data, balance, teamwork, emotions and Michael Phelps. The banter starts right away.

You'll hear:

19:35 How they met

20:37 What it's really like training with Joe "There's a lot of tempo isn't there?!" 'Joe's philosophy in life is how many people can I kill through training' Sam says. "But I enjoy it and because we are different, we compliment each other well.

24:05 Self coached Vs Having a coach. Joe has been mainly self coached while Sam prefers to have a coach and has been working with Mark Pearce for over 5 years.

32:30 'I cant fault Joe, Joe is a really good friend and he has always helped me and supported me.'

34:40 We talk about Joe wearing his heart on his sleeve and he admits he probably is one of the most emotional athletes out there. 'When you cross the line, the mixture of fatigue that just wears you down gets me really emotional and it happens a lot, especially when I have had a big race and I have had to push so hard. It really grinds you down. I'm not an emotional person at all in normal every day life.''

52:22 Joe's mental strength and why it makes a huge difference across the Ironman distance. 'he is thinking so hard, and doing so well. He is in an 8 hour race and he is always on it and that's what makes him once of the best athletes. It's always your mind that gives up before your body.' Sam says.

54:40 Analysing data and why Joe doesn't spend much time on training peaks. 'I never look at my training on Training Peaks. It uploads onto there, but I don't do anything with it.'

57:00 Why Sam reckons Joe could be like Michael Phelps in the pool.

57:30 Joe's hopes to do some training with Lionel Sanders and Sam Long.

1:00:10 Joe's thoughts on why the Ironman World Championships should rotate away from Kona.

1:02:15 I wouldn't care who I was beating to become World Champion. But Jan Frodeno would be one person I would love to beat to become World Champion, because of the reputation he has and it would give it a lot more credibility if you beat him to become World Champion.

1:06:10 Sam's hopes to get back on the start line of an Ironman soon

Find out more about this week's guests

Joe Skipper Instagram

Sam Proctor 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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Australian ultra runner Lucy Bartholomew hit the headlines as a teenager, for completing her first ultra marathon when she was just 15. Back in 2014, she was crowned World Junior Sky Running Champion, in 2018, she was 3rd female at the Western States 100. It's hard to believe she's still only in her mid-twenties. But as Covid hit, Lucy decided it was time for a new challenge. She is now training for her first Ironman as a total newbie to triathlon.

You'll hear:

09:15 The start of the interview with Lucy

11:12 How her training compares between ultra running and triathlon 'it's blowing my mind, it's been challenging. I have so much respect for anyone who does all of these sports.

14:15 Lucy explains she has found the cycling 'terrifying'. 'It's really challenged me, it's a very different type of training.

18:00 Her thoughts on wanting to do something completely different and not box herself in. 'I want to be a strong athlete, a strong woman, but I don't just want to be Lucy the runner.'

20:40 Why she out-ran her love of running in 2019. 'The emotions within were were very much like 'I'm done with this.

26:45 Lucy talks about some of the mental struggles she has faced following the Covid outbreak.

30:00 Lucy says she is good at resting and she too has days thinking 'do I really want to be doing this? In lockdown without goals and need to be ready, I've decided to move forward with more rest.'

32:40 The question on anyone's mind training for an Ironman: When do you shower when you are training for these things?

34:25 What does running mean to Lucy? 'It's such a simple way for anyone to move their body. It's a way to explore the planet, meet people and you can go for a run and tell someone your life story because you are so vulnerable.

36:38 Lucy talks about her most heartbreaking moment in running, which was realising at the Western States 100 in 2019 that she had fallen out of love with running.

46:30 How to deal with an expectation of always doing well and winning. 'Something like Ironman will change that for me. It's one of those things where you have to expect I did the best I could on the day, in the conditions I had.

49:15 Some absolute golden advice that Lucy gave to one of her athletes who was struggling with motivation. 'I don't care what you look like when you run, what I care about is you giving yourself this opportunity to get out the door. I wanted her to know that when she uploads her workout, I couldn't care about her splits. I wanted her to go back to what running is, to think this is me time, to help myself. In the ultra world, there can be a vibe of 'I don't get out of bed for less than 30km' but I just think that is affecting people coming into the sport and people can start to lose motivation.'

54:10 We have to realise that not everyone is trying to be the first person across the tape, most people are going there to put themselves out there and that's an intimidating thing to do.

58:50 Lucy's tips for a triathlete thinking of doing their first ultra 'your life just became a whole lot more simple.

Find out more about this week's guests

Lucy Bartholomew Instagram

Lucy's e-cookbook Sustain your Ability

Friday November 12th 2021: MOVE Charity Ball tickets

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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It’s so easy to look at Instagram and feel like everyone else is constantly smashing PBs and smiling their way through training and events. But we all have setbacks along the way, extra challenges that we face, doubt in our head. So let's hear it for two very different women who are happy to share their own experiences with you. Professional triathlete Simone Ackermann trains with her local tri club, had to rely on financial support from her Dad and even swapped countries in order to compete at Tokyo 2020. While amateur swimmer Sophie Gasson's dream of swimming the channel was pulled away by the tides, when she was 16 hours into her swim and she could see France in the distance.

You'll hear:

06:32 Start of the interview with channel swimmer Sophie Gasson, ten days after her attempt to swim the channel.

08:25 Sophie says she isn't some kind of super human swimmer or an elite swimmer 'I didn't swim for my school, I didn't swim for a club or for Uni. I really like swimming, I like the cold and I like the feeling that the sea is different every time you get in it.'

12:00 Sophie talks about why swimming the channel appealed to her.

20:00 How Sophie mentally prepared for her attempt for three years.

34:30 How Sophie to strength from the people she supports through her work as a cancer rehabilitation specialist.

37:25 'I could see France ahead of me, I could see the cliffs and then it all went belly up but I had no idea what was going on.'

42:30 In the end we got told to get out by the French authorities, because we were in the shipping lane. But in the grand scheme of things I didn't do it, I'm not a channel swimmer because I didn't set foot in France.

51:20 Why age really doesn't matter when it comes to taking yourself out of your comfort zone.

54:52 Start of the Simone Ackermann interview, which kicks off with Simone talking about her experience taking part in the Super League Triathlon Championship Series 2021.

1:04:42 The difference in funding systems between New Zealand and South Africa and why Simone wouldn't have been able to go the Olympics, had it not been for her Dad.

1:09:30 Simone trains on her own, or with her local tri club when she is back in New Zealand 'a bunch of middle age men, who are lawyers, accountants, doctors.

1:12:45 Why Simone is a huge fan of Parkrun 'with being stuck in New Zealand, for a lot of last year, it became the main event!

1:18:55 Since Rio it hasn't been a smooth journey and if you had asked me back then (Rio) I wouldn't have thought I would have got to where I am right now. "Everyone is having to have some little battle along the line"

Find out more about this week's guests

Simone Ackermann Facebook

Sophie Gasson's fundraising page

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

We discuss iron deficiency in endurance athletes with Dr Rich Burden who works for the English Institute of Sport and has academic affiliations with St Mary's University and Loughborough University. He's an expert when it comes to iron and iron deficiency anaemia - he did his PhD in iron deficiency and iron repletion in elite endurance athletes.

You'll hear:

05:20 Helen explains some of her symptoms in the lead up to being diagnosed with iron deficiency anaemia including feeling lethargic, shortness of breath, struggling to do easy runs, lacking energy, unable to hit certain intensities on the bike and struggling with heavy legs.

10:30 Why iron deficiency anaemia doesn't present overnight and can take some time to present itself. 'if iron deficiency occurred overnight, that would instantly cause you to start asking questions, but it creeps up on you, so it is not noticable over short periods of time. It's not until you're at the top of peak training that it can being obvious.'

13:40 If finger prick blood tests at home would pick up iron deficiency

16:00 Why iron is crucial for health. 'if at any point your iron status is compromised, it will compromise the number size and health of red blood cells which means the ability of the red blood cells to transport oxygen around the body is compromised. '

17:53 Ferritin is your iron store. If your iron store is depleted then your ability to make healthy new blood cells is reduced and therefore you find exercise harder. Iron is key to transport oxygen around the body and for your muscles to take that oxygen out of the blood and turn it into energy.

19:20 What is the difference being iron deficient and having iron deficiency anaemia? Iron deficiency anaemia is the last stage of iron deficiency.

23:30 How iron deficiency can also occur in men, even though it is more prevalent in women because menstruating women loose iron through their periods.

23:40 Why endurance athletes are more susceptible to iron deficiency, including muscular micro traumas, intravascular hemolysis (the destruction of red blood cells). Endurance runners have a greater rate of red blood cell destruction because of the impact forces and striking the ground so often.

26:00 The role of diet and nutrition in relation to iron deficiency. Vegetarians are more at risk of iron deficiency but it doesn't always have to be red meat. There are iron fortified cereals, pasta, bread, nuts. For vegans and for vegetarians it's a bit more complicated but there are expert nutritionists out there who have dietary restrictions

30:00 Iron supplementation - is it worth it? There is no evidence to show that if you are not iron deficient then taking a supplement would do anything positive. There are risks of being iron deficient but there are also risks of having too much iron in your system.

33:00 The role of iron infusions.

34:38 Why taking iron supplements is not a form of doping or performance enhancing.

37:40 The role of hepcidin in iron absorption.

41:10 Why timing is important to support absorption of iron.

44:15 Are there any differences between pre and post menopausal women and iron deficiency and any particular factors to take into account?

Find out more about this week's guests

Dr Rich Burden Instagram

Dr Rich Burden Twitter

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.

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

British Triathletes Tom Bishop and Sian Rainsley join us in conversation this week. It's been nothing short of a rollercoaster for the couple over the last few seasons. Back in 2018, Tom was travelling to Australia to represent Team England at the Commonwealth Games, while girlfriend Sian was being diagnosed with Crohn's disease. Roll on to 2021, Sian made her senior debut on the World Triathlon Circuit while Tom was trying to play catch up for Olympic qualification and faced a mighty task of doing 5 races across 5 weeks around the World. The pair are grounded, fun and full of love and belief for each other in and out of the sport that brought them together.

You'll hear:

06:30 The stress that quarantine has added to life on the WTCS circuit and why even couples have to quarantine separately.

11:14 How they first met

12:25 Sian and Tom talk about Sian making her senior debut at WTCS Leeds in 2021 'I still can't believe it to be honest, but it is possible and it can happen. I was running along next to Non Stanford and Katie Zaferes. It's really surreal to be doing that with people I've been looking up to in triathlon'

17:20 Tom talks about the 'mighty' task he had on his hands to try to qualify a place for Great Britain at the Olympics. He faced 5 races in 5 weeks around the world.

25:30 Sian: You always watch the Olympics and see the amazing stories of people who make it, but there are always athletes that don't make it and it's really tough to watch.

27:30 Sian talks about being in the sport for 17 years, after doing her first triathlon at the age of 8 and representing Team GB at the Youth Olympics in 2014.

30:15 Sian talks about the impact that a diagnosis of Crohn's Disease has had on her as an elite sportsperson 'I was losing weight, I started to get belly cramps, I started to lose blood. I was embarrassed about having toilet issues, I was only 18."

38:00 Tom talks about how he dealt with Sian's diagnosis in 2018, when he was flying out to the Commonwealth Games with Team England. Everyone has their own issues, but Sian is the closest person and it has inspired me to get through my rough patch. Hopefully any little story can help someone else.

40:30 I love the sport, so there is no doubt that I would never do it, whether as an elite or just being with friends. At one point when I was doubting if I could do it or not, I felt like I was doing it for a team of people with Crohn's.

43:15 Sian was recently diagnosed with a heart issue

46:00 Tom talks about how he has picked himself up after missing out on Olympic qualification, including doing a training block with Vicky Holland.

49:00 Tom and Sian's ideal weekend - which may or may not involve sleeping in a tent. We're not the biggest party animals.

53:40 Why Tom loves to escape with a good epic fantasy book

Find out more about this week's guests

Sian Rainsley Instagram

Tom Bishop 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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Taylor Knibb was part of the silver medal winning Team USA in the Mixed Relay at Tokyo 2020. She’s no stranger to success, twice winning the Junior World Championships and being crowned U23 World Champion. She qualified for the Tokyo Olympics by winning WTCS Yokohama. And she really caught people’s attention with some phenomenal performances on her road bike with aero bars. First on her Ironman 70.3 debut in Boulder to qualify for the Ironman 70.3 World Championships, and then again at the Collins Cup, where she beat Teresa Adam and the phenomenal Daniela Ryf. This athlete is going places!

You'll hear:  

06:45 What is Taylor doing in her bike sessions that nobody else is?

09:50 Why she is going to be changing her swim very soon

11:15 The influence of her mum, Leslie Knibb, who is a triathlon coach and successful age group triathlete. Taylor dropped her mum on the bike for the first time in 2012, as her mum was preparing for Kona!

15:40 Taylor talks about the first time Taylor broke away with Flora Duffy in a WTS race in 2017 'I was 19, it was very intimidating and she didn't say anything the whole ride'

19:35 About her training group in Boulder, under coach Ian O'Brien and why she spends a lot of time training with Jeanni Metzler.

21:00 About her Ironman 70.3 debut 'when I showed up to Boulder for Ironman 70.3 I had taped all of my gels to the top tube of my bike and apparently you don't do that in a 70.3 race. Apparently on the broadcast they were counting the gels I had taken because they could see the electric tape.'

27:20 I don't think I had expectations for this year. I was just focussing on one thing at a time, but the Olympics was the thing I wanted to do the best in, and I didn't so that has a bit of a dark cloud over it, but I was able to learn from it and I definitely don't want to make the same mistakes again.

30:20 Why she watches as much triathlon as she can 'I think I have watched every single World Championship Series race since 2009. I love watching the races I haven't been in and the ones I have been in and I think I learn more from watching them than racing them sometimes. I only learnt about triathlon in 2013 and I watched the races to learn about the sport as a whole. When I was a Junior I watched them to learn about the racing and now it's more about learning about my competitors and how the races pan out.

35:00 Her reaction when she found out she would be racing against Daniela Ryf and Teresa Adam at the Collins Cup.

43:00 How she developed a competitive side with her brother when they were kids.

47:00 Why she is still trying to get better at switching off a bit and why it was easier to switch off from triathlon when she was University.

Also this week...

57:00 GB Paratriathlete Fran Brown talks us through her 4th place finish at the Tokyo Paralympics. "It wasn't quite what I had planned."

Find out more about this week's guests

Taylor Knibb Instagram

Fran Brown Instagram

Resilient Nutrition's Meet the nutter: Robert Herring performance coach

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