Inside Tri Show

Mirinda 'Rinny' Carfrae is a 3x Ironman World Champion. She has an impressive record at the World Championships in Kona, Hawaii, with 6 podium finishes from 7 attempts. She also holds the run course record at the Ironman world championships, with a swift 2.50.26 from her win in 2014. After becoming a mum in 2017, she returned to the World Championships in 2018 and finished 5th. In this conversation we focus on juggling motherhood and life as a professional triathlete as Mirinda and husband Tim O'Donnell prepare for the birth of their second child.

You'll hear:

16:27 The start of the interview with Rinny

19:14 Rinny explains that when races were cancelled due to Covid-19, it seemed like the ideal time to try for a second baby.

23:44 We feel like social media influencers and not athletes at the moment because we can't showcase our skills on the racecourse

26:28 Partners and sponsors are seeing the value of professional mums also being athletes, but 10-15 years ago, there was 'no chance' and you'd be taken off the roster.

31:06 Until you're a mother, you don't really understand what it's like to juggle 5 hour rides and the mum guilt that comes with it.

35:38 We talk about breastfeeding and competing 'there's a bit of extra pain that you have to deal with towards the end of the bike and on the run'

37:27 Mirinda explains how they postponed the awards ceremony at Ironman Cairns to allow her to breastfeed Izzy.

40:25 I remember thinking 'I'm never going to get back to where I was but Rachel Joyce told me to focus on where I was, week on week.' You can't help but think 'that mountain is quite steep, but there is no point in beating yourself up about it.'

45:33 Racing was number 1, but now it's number 3 or 4 after family, health and happiness.

ALSO THIS WEEK:

02:17 Helen meets the remarkable Rosie Swale-Pope who's in her mid 70s and is currently running from Lands End to John o'Groats to raise money for Phase Worldwide.

Find out more about this week's guest

Mirinda Carfrae Instagram

Mirinda Carfrae Twitter

The Tim and Rinny Show Youtube

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Long Range Fuel is a phenomenally tasty nut butter, 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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Katrina Matthews from the BMC-Vifit Pro triathlon team talks about being an Army physio, training to heart rate, social media pressures and getting off to a flying start as a pro triathlete.

You'll hear:

08:25 Katrina talks about 'a whirlwind' year

10:30 Katrina talks amazingly openly about the challenge of social media during lockdown and the difficulty of not comparing herself with others.

15:34 Katrina talks about her job as an Army physiotherapist and being able to sideline her Army career to pursue her triathlon career and the struggle of getting to grips with not being able to excel at being a physio and being a long distance triathlete.

19:11 Before my first Ironman I averaged 11 hours of training a week

21:00 It's a battle that I have all of the time...the feeling that I should be doing more training.

23:50 Before my first Ironman, the longest run I had done was a long treadmill run of around 22km.

26:00 Talks about the advice BMC-Vifit boss Bob de Wolff gave her before her first Ironman... 'it's won in the last 10km!'

28:40 Katrina talks about how 'amazing' it is to be on the BMC Vifit Pro Triathlon team.

Find out more about this week's guest

Katrina Matthews website

Katrina Matthews Instagram

Katrina Matthews Twitter

Also this week...

Laura Siddall wants your old kit!

03:00 Laura Siddall talks about Souls4soles. Read more about the project here. If you are in the UK, send your kit to: Soles4souls@Neuff, 3 Abbotts Close, Lee Mill Industrial Estate, Ivybridge, Devon PL21 9GA. You can find a list of worldwide collection points here.

Like what you heard?

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Show sponsors

LONG RANGE FUEL

Long Range Fuel is a phenomenally tasty nut butter, 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

Think you need all the gear to go faster? Think again! In this episode, learn how to spend smarter and go faster on a bike this week, with expert bike fitter Mike Taylor.

If you've ever struggled with saddle sores or a numb penis, if you're debating whether you should buy a time trial bike or if you want to know how to really keep your bike clean, but you've never wanted to ask, then this is the episode for you!

The amazing Mike Taylor joins me to talk about:

11:44 Become a bike fitting specialist

12:56 "The biggest barrier to most people doing long distance stuff is their position"

15:25 "My aim when I go into a bike fit is to make someone faster, more aerodynamic, more powerful and WAY more comfortable"

17:51 "Once you're above 25 mph, the key to speed is aerodynamics"

19:48 "I wouldn't build a super aero position for someone trying to go from 25kph to 28 kph, there's just no point. What you need to do is open up their power and allow them to maintain it for hours on end"

20:26 "It's like we see people turning up with disc wheels and their output is 17-18mph. If it makes them feel good, fine, but it's not making them go faster."

21:02 Helen asks Mike: 'What is the best investment to go quicker?'

23:53 Helen asks Mike: 'Do you need a time trial bike to do triathlon?'

27:30 "Learning how to check your chain is the best gift I can give to the triathlon and cycling community"

28:28 Mike talks about the ideal tyre pressure

31:20 Helen asks Mike: 'How do you clean a bike properly?'

33:35 "It is possible to be comfortable on a saddle"

36:18 "Athletes are still super quick, but in agony"

37:19 "I'm always blown away by how much discomfort a lot of female athletes put up with because they think that's what cycling is."

37:35 "With male athletes, you can have penile numbness and there are so many horrible things that people put down as normal and it really isn't. You get a good saddle and you don't even think about it."

42:08 "You can get some real issues around shorts and chamois"

44:14 Talks about doing a bike fit remotely with Meredith Kessler

Find out more about this week's guest

Mike Taylor website

Mike Taylor Instagram

Mike Taylor Twitter

Also this week...

03:12 Dan Braddock from Shrewsbury Tri shares his 'Tri Sharing Wisdom'. If you some wisdom and tips to share, comment on the social media posts

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

Show sponsors

LONG RANGE FUEL

Long Range Fuel is a phenomenally tasty nut butter, 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

I love food and I'm so pleased I can bring you a podcast all about food! That's all thanks to Performance Chef extraordinaire, Hannah Grant. Hannah's got a fascinating story to tell, from life in the Royal Danish Navy, to getting through Culinary school. From working at the legendary Noma restaurant in Copenhagen, to being team chef on the pro cycling tour, to the gripping Amazon Prime series Eat Race Win.

You'll hear:

09:40 I joined the navy to get a kick up the butt and I came out of the navy knowing I wanted to go to Chef school

11:43 My goal was to become one of the greatest female Michelin starred chefs on the planet

14:58 It should be possible to eat nutritious and healthy food without it feeling like a punishment

15:41 on being told 'there's a cycling team, they're looking for a chef'

16:52 I was alone cooking 3 meals a day for 30 guys who eat like 90 guys. It was a suicide mission.

17:50 If you'd have said to me 'Hannah you're going to work with this team for 5 years, I'd have said 'no freakin' way!'

20:18 It was so mind boggling to me that the team wanted me to do it, but the riders didn't want to eat it

24:37 You don't change anyone's diet overnight, you have to make small steps

26:38 The no needle policy was introduced in 2011 and teams were forced into rethinking how riders got everything they needed

33:53 Half way through the Tour, the riders would lose their appetite

33:53 If you can't eat, you don't have any fuel, so you're done

36:00 On a typical stage, a rider would eat 3x what a grown man would eat

41:56 I did 15 Grand Tours in a row over 5 years. I was the only member of staff on the team to do that

53:28 I am such a sucker for freshly cooked sourdough

Find out more about this week's guest

Hannah Grant website

Hannah Grant Instagram

Hannah Grant Twitter

Eat Race Win on Amazon Prime

Get 20% off Hannah's Eat Race Win cookbook via this link or use the code "insidetrishow" on Hannah's website

Also this week...

02:57 Joanna Rowsell who we had on the podcast in episode 40 shares her 'Tri Sharing Wisdom'. If you want to share you wisdom and tips, comment on the social media posts

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

Show sponsors

LONG RANGE FUEL

Long Range Fuel is a phenomenally tasty nut butter, 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

We take you behind the scenes at the 2020 National 100m TT Championships. What does it take to ride at 25mph for nearly 4 hours? How do you plan your nutrition for a century ride? How does the time trial scene compare to the triathlon scene? And what happens when you don't have to run a marathon off the bike?

You'll hear:

06:06 From female winner, BMC Vifit pro triathlon team member Katrina Matthews

08:16 Why Katrina felt 'absolutely rubbish' the day before the race

11:05 Kat's previous TT experience... "I hadn't done one on the road before"

17:00 My coach suggested we do a run off the bike but I don't think I physically could have done and if you do push that hard on the bike, you are going to compromise your run.

20:51 Kona qualifier and Norseman finisher Paul Burton speaking to us on his camping chair after the race

21:30 "I know from my Ironman days, if you overcook a 5-6 hour ride by 5 or 10 watts at the start, then the second half is a losing battle clinging on"

24:35 "In the last ten minutes I wasn't in complete control of myself and when you are on the rivet it's so hard"

31:19 2019 Ironman Age Group World Champion Ruth Astle who is in her first year as a professional triathlete

32:00 Having not raced all year, I really struggled mentally and struggled to keep my head in the game.

33:28 I don't think I'll be signing up for another 100m time trial in a hurry

37:00 I've enjoyed just training but I find it hard to push when I don't have a race to prepare for

40:05 The struggle of being a first year pro and trying to establish herself when there is no racing.

45:15 4 x Ironman champion Laura Siddall talks about her debut 100m time trial

47:50 The nutritional needs for a 100m TT

50:46 "It will be a good learning experience it's just disappointing when you don't do what you hope."

52:14 "The way I felt about the bike, I thought screw all you lot who are on the floor, let's go and run a marathon"

54:38 "It was bizarre that the pre-race night feeling came back so quickly"

01:00:34 What it takes to be the support crew on a 100m TT. "It's hard work!"

Find out more about this week's guests

Katrina Matthews website and Instagram

Paul Burton instagram

Ruth Astle website and Instagram

Laura Siddall website and Instagram

Cycling Time Trials website and National 100m TT Championship results

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

Show sponsors

LONG RANGE FUEL

Long Range Fuel is a phenomenally tasty nut butter, 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

Joanna Rowsell achieved everything she wanted to achieve in cycling. After being talent spotted as a teenager she joined British Cycling. She won World Championship titles and Olympic gold medals at London 2012 and Rio 206, she broke World Records and she won Commonwealth titles too. She's also just a really lovely person. In this interview you'll hear...

06:05 Why she is pursuing a career in medicine

08:31 Feeling lost in retirement

10:40 The joy of being able to enjoy the memories

12:21 How she changed her mindset when it came to winning, from relief to trying to celebrate it

15:43 Her time at school, when she didn't excel at any particular sport but was talent spotted by British Cycling

18:20 The 3 minute test she nailed to make the talent team

27:21 The lower points of her career and losing motivation after the Glasgow 2014 Commonwealth Games

30:51 How she struggled with nerves early on in her career and worked with Dr Steve Peters to control her nerves

39:14 The changes she has seen during her time at British Cycling

41:35 How it got easier to talk about periods during her career

Find out more about this week's guest

Joanna Rowsell website

Joanna Rowsell Instagram

Joanna Rowsell Twitter

Joanna has had alopecia since she was a child and is an ambassador for Alopecia UK

Also this week...Trivelo and product testing

55:13 You heard from Billy at Trivelo - so get in touch with him if you are keen to do some product reviews!

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

Show sponsors

LONG RANGE FUEL

Long Range Fuel is a phenomenally tasty nut butter, 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

Sean Conway is a man of extremes. He became the first person to swim from Lands End to John O'Groats. His 4,200 mile triathlon around the coast of Great Britain landed him a World Record. And he's the fastest person to cycle across Europe. He also has a very famous ginger beard.

It was superb to chat to Sean and hear:

Tri Sharing Wisdom

We want you to help each other to become better athletes by sharing your triathlon tips on social media and we'll get some of the best ones on the podcast too. This week, it's triathlete and coach Nic Dawson who has advice to deal with injury. Get involved with the hashtag #TriSharingWisdom on social media.

Find out more about this week's guest

Sean Conway on Instagram

Sean Conway's website

Sean Conway's Europe or Bust film

Sean Conway's books

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

Show sponsors

LONG RANGE FUEL

Long Range Fuel is a phenomenally tasty nut butter, 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

ITU World Champion Vincent Luis is this week's guest. The 2x Olympian doesn't need a huge introduction, but the Super League Champion is on excellent form as he opens up about:

Find out more about this week's guest

Vincent Luis Instagram

Vincent Luis 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

Show sponsors

LONG RANGE FUEL

Long Range Fuel is a phenomenally tasty nut butter, 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.

49:43 You also heard Dr Greg Potter who is one of the members of the team behind the product.

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

Farid Noori was just 2 years old when his family was forced to flee from Afghanistan due to the Taliban. Growing up, sport wasn't encouraged but education most definitely was. For a number of years, his school was at a compound of UNICEF tents, but despite the surroundings, everyone valued education. Farid first discovered mountain biking when he took part in a High School exchange programme in the USA. He still studies in America and now hopes to become the first mountain biker from Afghanistan to compete at the Olympics.

You'll hear:

Find out more about this week's guest

Farid Noori Instagram

Mountain Bike Afghanistan 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

POWERED BY 33 FUEL

This week's show is powered by 33 Fuel – natural and very yummy sports nutrition. They are shipping as usual, so grab some of their daily Greens, fill your boots with delicious natural, nutty Italian style energy bars and Use the code INSIDETRI33 for a discount at checkout at www.33fuel.com.

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

I have oodles of respect for Canada's Rach McBride for doing this interview. Rach is an incredible triathlete and a really educated and interesting person who you can talk to on so many levels, whether you want to chat triathlon, genetics, music or anything else.

Rach also identifies as gender non-binary. That means they don't identify as male or female. Or put another way, they don't follow other people's ideas or stereotypes about how they should look or act, based on the sex they were assigned at birth.

It is an emotional listen, it is a powerful episode, but I truly believe we can only understand more about other people by talking to them, allowing them to speak out and listening to their stories.

I hope this helps Rach and so many others.

Find out more about this week's guest

Rach McBride website 

Rach McBride Instagram

This is also worth looking at too - hopefully it will all help us to be more understanding of others.

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

POWERED BY 33 FUEL

This week's show is powered by 33 Fuel – natural and very yummy sports nutrition. They are shipping as usual, so grab some of their daily Greens, fill your boots with delicious natural, nutty Italian style energy bars and Use the code INSIDETRI33 for a discount at checkout at www.33fuel.com.

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