Inside Tri Show

Marten Van Riel is on a mission to win an Olympic medal in triathlon, before stamping his authority over the Ironman distance. The 28-year-old surprised himself by qualifying for the Rio Olympics and going on to finish in 6th position. He won Super League's Arena Games twice in 2021 and finished 3rd at WCTS Leeds, which was won by Alex Yee. He's part of Joel Filliol's squad and trains alongside his fellow countryman Jelle Geens, as well as Vincent Luis, Mario Mola and Jake Birtwhistle. And keep it quiet, but he reckons the Belgian team are going to be flying under the radar in the mixed relay, with Marten and Jelle alongside Valerie Barthelemy and Claire Michel.

You'll hear:

00:11:40 Marten talks about why he is training at altitude and why he is enjoying being somewhere quiet where he can focus on doing his job in the build up to the Tokyo Olympics. We also talk about heat preparation.

00:14:40 Why he's spent a lot of 2021 in Girona, alongside Vincent Luis and his Belgian teammate Jelle Geens.

00:16:54 Why he's feeling totally different heading towards Tokyo, compared to Rio

00:22:15 The ups and downs of training in a group with the world's best and why it can be amazing, but also hard work too. 'It doesn't matter if I get dropped on a ride. Everybody has a bad day. When you train with the best, it's normal to get dropped sometimes.

00:23:38 We talk confidence and why Marten generally isn't that confident, until he gets onto the start line, when his killer instinct comes out.

00:25:30 We talk about how the Tokyo Olympic triathlon race might pan out and if there will be tactics to slow down Alex Yee.

00:28:32 We talk about the influence Belgian triathlete Marc Herramans has had on Marten and his triathlon career. Marc finished 6th at Kona, before a training accident in Lanzarote left him paralysed.

00:36:30 Marten is 'super excited about Belgium's chances in the mixed relay at the Tokyo Olympics.

00:39:20 How stressful were the tight restrictions at the WCTS Yokohama?

00:43:30 Inner belief - where does it come from?

00:45:00 "It's extreme, I don't know what to make of them" is Marten's reaction when I ask him about the Norwegian's triathlon suits for Tokyo. He reveals what the Belgian team are doing.

00:47:25 Marten talks about his plan to move into long distance triathlon. "I definitely don't see it as a retirement option after ITU racing."

Find out more about this week's guests

Marten Van Riel Instagram

MOVE Charity draw on Justgiving

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We bring in multiple Ironman winner Laura Siddall to chat with Helen this week, all about the mental ups and downs of Ironman training and racing. Helen competed at Lakesman 2021, a long distance triathlon in England's picturesque Lake District. We find out about the many many wobbles along the way, how Helen prepared mentally for race day and how it all panned out.

You'll hear:

About why Helen decided to do Lakesman and when she changed from the half to the full distance event.

What Helen's training was like

What its like to race again after so long out

The mental ups and downs of training

How Helen feels about her first DNF

Sid's tips for race day

Find out more about this week's guests

Laura Siddall Instagram

Laura recommends the Run Free Podcast Ep 8 - A pre-race pep talk.

Tina Muir's blog about preparing for Race Day nerves

The Tri 247 MOVE Charity Raffle

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.

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We all know a woman in our life and that is why this episode is a must-listen! Whether it's you, your wife, your mum, a friend, a cousin, the peri menopause and the menopause will affect someone you know. Dr Bella Smith and Baz Moffat from the Well HQ cover all bases and it's great.

You'll hear:

06:15 Dr Bella Smith explains what the menopause and the peri menopause are

09:04 Baz talks about the impact of your lifestyle during the menopause and peri menopause. "It's a time to start again. How can I use exercise to support my mental health?"

11:17 Baz says "Get your pelvic floor sorted."

13:00 Bella talks about the importance of good sleep. "Sleep is a priority."

14:45 Napping, especially for active women is their super power.

16.55 You can do anything you want and whatever training sessions you want to in peri menopause and menopause. You can train hard, but you cannot get away with not eating well, not warming up and not recovering well. You cannot ignore it in your 40s any more.

17:25 Bella talks about the impact that stress can have and for every high intensity session, you need to be doing something that will reduce your stress. We have to make the calming exercises as important as the run.

19:00 Baz talks about lifting weight to improve bone density and increase muscle strength.

26:00 We talk more about the pelvic floor - what it is and why it matters

28:00 Do you ever have the urge to pee before a big race? You must listen to this bit!

29:45 The impact of caffeine and alcohol on needing to go to the toilet

32:00 Training and HRT and being all over the place

37:40 The role of HRT and a good lifestyle and why medicine is not a failure. "It's not going to fix a bad lifestyle. If you have the worst lifestyle, HRT is not a miracle cure and it won't turn you into a superhero."

44:25 Trying to train whilst you are on HRT and if you can train in accordance to your cycle when you are peri-menopausal.

48:00 Bella talks about coming off HRT. "There is no age where you have to come off it."

50:30 Baz talks about the benefits of vaginal estrogen cream before we talk more about HRT and some of the fears over the links with Breast cancer.

57:22 It feels like the wildwest out there when it comes to The Menopause, but we always point people in the UK towards the British Menopause Society.

01:01:10 Any final tips? Find people that can help you and ask early and go prepared when you go to the Dr! Get yourself a good Doctor and latch on to them.

Find out more about this week's guests

Dr Bella Smith website and Instagram

Baz Moffat website and instagram

The Well HQ

The British Menopause Society

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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British Triathlon's Sophie Coldwell, Olivia Mathias, Claire Cashmore and Dave Ellis reflect on the weekend that was the 2021 World Triathlon Championship Series and World Triathlon Para Series, Leeds. Sophie took her first WTCS podium with an impressive 3rd place finish, while Olivia crossed the line in 25th on her World Series debut, before watching her boyfriend Alex Yee win the men's race. Dave clinched gold in the PTV1 race, while his partner Claire took silver behind team mate Lauren Steadman in the PTS5 category as they look towards the Paralympics in Tokyo.  

You'll hear:

07:56 The start of Sophie and Olivia's interview.

09:12 Olivia Mathias talks about her first WTCS experience and how she dealt with the nerves. "I do normally get quite nervous, but I was extremely nervous for this one and before the line up, I was almost crying I was so nervous"

15:15 What did Lucy Charles-Barclay bring to the Leeds WTCS race and what impact did she have on the way the race panned out?

30:45 Olivia talks about watching her boyfriend Alex Yee win the men's race. "It's really weird. You see him on the big screen and you can hear people in the crowd talking about him, but I just think 'it's just Alex!

38:30 We talk about 'comparison is the thief of joy.' "So many people compare all the time, but you are always going to find someone who can do something better than you or faster than you, but it strips out the joy of what you were so happy with and chuffed about," Sophie says.

42:49 The start of Claire Cashmore and her partner Dave Ellis' interview

47:15 Claire talks about the sprint finish she had with Grace Norman, to take second.

49:35 Dave talks about the mental ups and downs of the last decade, whereby he swam at the Beijing Paralympics, just missed out on qualifying for London 2012, switched to para triathlon but then his category didn't feature at Rio 2016

57:00 How they are preparing for the Paralympics, which will be completely different to previous experiences, due to Covid.

01:10:00 Claire talks about her book, 'Splash' which is aimed at normalising disability for children, increasing representation and encouraging children to believe in themselves. "We all struggle with that lack of self belief, but actually we are more brilliant than we think."

Find out more about this week's guests

Sophie Coldwell Instagram

Olivia Mathias Instagram

Claire Cashmore Instagram

Claire's book 'Splash' on Amazon

Dave Ellis 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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This is a brilliant chat with a brilliant athlete! Calum Johnson is a British triathlete who was Non Stanford's training partner in the run up to the Rio Olympics. Calum is a fine triathlete in his own right, with numerous podiums on the European Cup circuit. But after a debut 63.44 half marathon in 2021, the national cross country champion has a new goal - to qualify for the marathon at the 2022 Commonwealth Games. It's a really honest and engaging chat about high performance, trying to scrape a living in the sport, being happy, baking, and the ups and downs of being a triplet.

You'll hear:

11:18 About his half marathon debut and why it was the first time he had ever worn a watch in a race.

17:12 Whether he sees himself as a triathlete or a runner...

21:02 why he feels so good about having a new goal, which isn't triathlon 'I felt like a kid again'

22:20 We talk about whether he started to feel a bit beaten up and spat out by triathlon. "I felt like I was chasing these goals and trying to do the right thing and please people just to get on a team"

25:06 We talk about what it's like to train at a National Performance Centre when you're not at the ITU level and why it can sometimes feel quite lonely 'I used to sometimes forget why I do the sport and I wasn't happy and when that's the case you're not going to get the best out of yourself'

27:05 Calum gives a really good insight about racing on the second tier level - World and European Cup level, and not having the funding. 'Money doesn't just come from anywhere and towards the end of the last few years of racing ITU, it became a huge strain.'

32:35 Why Non Stanford saved Calum from stopping triathlon. She asked Calum to be her training partner in the run up to the Rio Olympics. And what it's like to be a training partner for someone preparing for one of the biggest races of their career.

42:37 Some good baking, cooking and cafe stop chat

50:20 His thoughts on the Tokyo Olympics and who we might see on the podium

53:30 Life as a triplet

Find out more about this week's guests

Calum Johnson Instagram

Calum's baking and cooking instagram

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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, including a full interview with Luke Grenfell Shaw and a blast from the past - the first ever interview I did with Chrissie Wellington back in 2009!

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.

Komfuel - Like a pic' n mix of sports nutrition through your letterbox! Listeners can get 20% off all orders or advance sweat tests using the code: INSIDETRI at www.komfuel.co.uk

Find out more about Helen

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

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We get multiple Ironman 70.3 champion Helle Frederiksen back on the podcast this week, to talk us through race day nutrition and how to fuel across all distances. We go in-depth about what to eat during an Ironman triathlon and what to eat in the days before a race.

You'll hear:

06:00 We talk about the basics of race nutrition. We have up to 90 minutes of maximal work. We can go 90 minutes without putting any energy in. Helle talks about how to fuel a sprint distance race - take a gel ten minutes before the start, and half a bottle on the bike with energy drink in it.

07:30 How to fuel for an Olympic distance race - take a gel before the start, have a full bottle of energy drink/electorlyte mix on the bike, along with 2 gels and then take a gel with you on the run.

08:40 What should you eat before a race? 3 hours before the race, get up and get your breakfast in. Something like porridge, banana and a coffee. Or toast and banana with nut butter. Or rice. My go-to was always porridge and a banana, always three hours before the race. An hour before the race, have a banana or half a bar and then have a gel ten minutes before and sip on electrolytes before the race, a light solution.

14:40 We talk about electrolytes, sugars, salt, glucose and why you need to listen to what your body is telling you.

16:30 What you should eat after a race and why a protein shake can be a good idea if you want to talk a lot with your competitors and friends after the race! "Just get something in your system and enjoy it, but don't worry too much about what you get in."

18:12 Aim to get 60-90g of carbs per hour and for salt, you are looking to get anywhere between 600-1000mg/hour. We talk about how to consume sodium in a race.

25:38 How do you fuel an Ironman triathlon

30:30 How to get through the marathon leg of an Ironman

32:30 If you struggle to use gels, Helle recommends that you look for gels without fructose.

33:48 Some interesting thoughts on gels. "The health perspective in taking gels has to fly out of the window in racing. In training, on the other hand you don't want empty calories, you want the nutrients. In racing, don't think about it, you need the energy."

36:10 If you can't take on gels, what are the alternatives?

41:56 A gel is like a thick sugar lump that you need to swallow. But in races, it works!

47:00 What should you eat the night before and Ironman 70.3 or an Ironman and in the few days in the run up to a race. "Try to limit fruit and fibres in a few days before a race. Calm down the digestive system" Bananas are ok though!

51:45 How you should prepare if you are going to be doing a hot race or a cold race.

53:40 How should you fuel long training runs, which are longer than 90 minutes? Especially when you don't like carrying anything. "Make sure you break the overnight fast, so that you have some energy and proteins in the body."

01:02:35 All about Helle's training platform, Our Kollektiv which provides personal training plans, knowledge and world class support for anyone looking to improve as an athlete and as a person.

Find out more about this week's guests

Helle Frederiksen Instagram

Helle's book - The Pursuit of Victory - is now available to buy in English here.

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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Heather Jackson and Paula Findlay join us in conversation. The pair became a "quaranteam" when Covid hit in 2020, forming a training bubble together along with Heather’s husband Wattie and Paula’s partner – fellow pro Eric Lagerstrom. Heather is the American ironman record holder and a multiple Ironman and Ironman 70.3 champion too. While Paula had an emotional win at 2020 Challenge Daytona, after years of struggles with confidence and injuries after being number 1 on the ITU circuit back in 2011.

You'll hear:

08:17 Start of the interview, how they met and how they formed their training bubble when Covid hit

15:00 some of the fond memories of their camping adventures during 2020.

16:50 About van jealousy and who has the better van

18:20 Heather recognises she is in the later stages of her triathlon career and 2020 helped her to think more about how she can transition beyond triathlon

21:15 We talk about the idea of being all-in. Paula says 'I'd probably be a better athlete if I was all in. But I do enjoy having other things"

30:00 Paula talk about her win at Daytona. "I've questioned a lot if I could get back to the top level, and that proved I could"

35:00 How they find that fine balance between friendship and competitors at races

35:32 Paula says she would love to go to Kona as a training partner for Heather this year to learn from it. "I do have an ambition to do Kona and naturally I think it's a good progression. I need to change my mentality a bit as I don't love doing really long runs and rides and I'm not quite ready for that."

37:30 Heather gives her thoughts about Ironman Tulsa

39:15 Paula Findlay talks about a special photo from London 2012.

Find out more about this week's guests

Paula Findlay Instagram

Paula and Eric's That Triathlon Life Youtube and website

Heather Jackson 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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We go beyond triathlon this week and dive into the world of ocean rowing, with Bella Collins and Purusha Gordon who are part of the 4 woman Ocean Sheroes Crew, competing in the Great Pacific Rowing Race. Bella has done an Ocean row before, but for Purusha, who is a mum of two young boys, it's a completely new challenge. But just like marathon running and triathlon, there are similarities about leaving the complexities of every day life behind, the importance of training, eating and sleeping well and saying YES when an opportunity comes your way.

You'll hear:

06:38 Why you don't need to be a celebrity or an extreme endurance athlete to do an ocean row

16:45 The appeal of being in the middle of an ocean and taking part in an ocean row

22:32 Some of the mental struggles and why a positive mindset is going to be key, especially when one crew member struggles with sea sickness

27:19 What do you eat on an ocean row?

30:55 The art of bucket and chuck it (also known as going to the toilet)

32:40 Preparing for sleep deprivation when you're going to be doing 2 hours on, 2 hours off for 50 days.

40:00 It's just an opportunity to say YES and figure out how to do it along the way

Find out more about this week's guests

Ocean Sheroes website

Ocean Sheroes Instagram

Fundraising page for the Seabin project

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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Bahraini athlete Sameera Al Bitar represented Bahrain in swimming at two Olympic games, before switching to triathlon. Sameera faced a number of barriers when she was growing up as a young female swimmer in Bahrain. But as triathlon continues to grow in popularity in the Gulf, Sameera's confident that the hiccups she faced will help future generations.

You'll hear:

10:48 Sameera talks about starting swimming at the age of 6, when she was a child in Jordan and going on to represent Bahrain in swimming at two Olympics and going to the Olympics through the wildcard system

13:38 Some of the struggles that Sameera faced 20 years ago when she faced some criticism for swimming and the swimming attire. "I had a few hiccups along the way, but this has helped the new generation."

23:36 Why Sameera believes triathlon has exploded in popularity in Bahrain

27:00 How she got into triathlon from her swimming background

31:13 What barriers women in Bahrain face if they want to do a triathlon

38:50 Why she thinks Bahrain is an example in the wider region for the growth of triathlon

42:30 The difference between wild card qualification and qualification for the Olympics and if you feel like you have imposter syndrome when you haven't qualified

52:35 what does it mean to be an Arab endurance athlete

Find out more about this week's guests

Sameera Al Bitar 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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We join athlete George Goodwin and his coach Blair Cartmell in conversation this week. Blair's an elite coach and was based at Triathlon Scotland's Performance Centre at the University of Stirling, for almost a decade, before moving to Bath. He has also lived and breathed the sport alongside his brother, the former professional Fraser Cartmell.

Meanwhile, George has been involved in triathlon since he was a youngster. He switched to longer distances early on, when he knew that he wouldn't be on British Triathlon's funding. He was 12th at the Ironman 70.3 World Championships in 2019 and 3rd at Challenge Daytona in 2020. It's a really fascinating insight the harsh reality of ITU racing and why there are an increase options for young triathletes beyond the Olympics.

You'll hear:

How they first met at Stirling University

14:40 Why George jumped ship early to 70.3 racing

25:10 The struggles of making it to ITU racing

30:24 About George's 3rd place at Daytona

45:20 Why training environment is key

And why it really is a case of keep calm and carry on

Find out more about this week's guests

George Goodwin website

Blair Cartmell Twitter and coaching 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