Inside Tri Show

This week find out why getting a bike fit is key to performance, how to find a saddle that works for you and you'll hear tips on how to make the most of your pedal stroke, as Helen visits the Ryan Morley Cycle Centre, in Wrecsam, North Wales. Plus hear from the woman who decided to do her first triathlon at the age of 71.

You'll hear:

02:00 Ryan talks about his background as a bike fitter.

05:00 Ryan describes how he found out in 2019 that he had a heart condition which meant that he could no longer exercise. ‘I lost my job at the time, it was a real, real dark time’

09:00 How Ryan got into bike coaching

11:00 Why saddles and shoes are so crucial and why the saddle pressure kit Is such a cool piece of kit (Ryan is one of a few bike fitters in the UK to have one)

13:00 What makes a good bike fit – technology, the eye and training

14:00 Could everyone benefit from having a bike fit? And why it’s worth investing in a bike fit.

19:00 Why some cyclists get pins and needles in their hands and how to reduce the issue

22:00 The pressure on the perennial region and how to reduce it.

24:00 An intro to pedal technique

25:00 Can everyone be comfortable on a saddle? What to look for? How do you find a saddle for you? Are female specific ones any good? What about bigger softer saddles? How can you actually try before you buy? What’s the best option?

34:00 Cleat position

37:00 Pedal technique

44:00 Hand position

48:00 How do you find a reputable bike fitter who you know will do a good job?

PLUS

55:00 Hear how Helen's mum Ruth got on in her first ever triathlon at the age of 71

Find out more about this week's guest:

Ryan Morley Instagram

Ryan Morley Cycle Centre website

Ruth Murray's Justgiving website for MOVE

UK Triathlon's Cheshire Triathlon (sign up to join Helen's Mum in May next year!)

Like what you heard?

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Listener Discounts

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Damian Hall is a British Ultra Runner. He was winner of The Spine Race in 2023, has been on the podium at the Dragons Back and recorded a top 5 finish at UTMB. He didn't get into running until his 30s and did his first marathon dressed as a toilet. He coaches Jasmin Paris and made his debut at the Barkley Marathons in 2023. This is a fascinating conversation about the mental side of ultra running and why running makes him feel alive.

You'll hear:

06:00 Damian talks about doing his first marathon dressed as a toilet... It was for charity.

09:00 We talk about Damian being captivated by The Spine Race... Did he feel as captivated by Barkley Marathons?

12:00 We talk about the mindset of getting to a start line and why Damian doesn't get hung up about spreadsheets.

14:00 What's harder, preparing mentally or recovering mentally from a huge challenge/race. We talk about post-adventure blues and almost mourning once it's done. "I sometimes feel quite lost without it."

17:00 Damian explains what some of the side-effects are after doing something like The Spine Race (approx 3.5 days.) Including night sweats, swelling in the lower legs and feet, soreness and fatigue.

20:00 Did Damian get the post-event blues after The Barkley Marathons? Damian talks about what it's like being in the races, rather than tracking them.

25:00 How did it work out between Damian and Jasmin Paris, with Damian being Jasmin's coach... but Jasmin having previously done the Barkley Marathons and Damian not.

30:00 What has Damian learnt from Jasmin?

32:00 What has John Kelly taught Damian?

33:00 Damian gives some really interesting thoughts about whether he needs to be more angry to succeed.

35:00 Doing the media rounds the morning after winning The Spine Race. What's it really like doing that?

37:00 When Damian says 'Running makes me feel alive'. What does he mean? "Sometimes in Western Society, we are safe, life is predictable and it takes us away from our primal beings and for me I need 2-3 times a year to press those same buttons that make me feel human. There's a magnificent simplicity to it all. But that's one of the hard parts about the comedown afterwards."

43:00 What small things can we do within the endurance community to be more mindful about the planet?

45:00 Will Damian return to the Barkley Marathons?

Find out more about this week's guest:

Damian Hall Instagram

Damian Hall 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

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 two patrons-only episodes a year.

Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show.

Listener Discounts

For 20% off at OTE Sports, use the code INSIDE-TRI-20

For 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishow

Resilient Nutrition - Get 10% off here via this link.

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

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This week we catch up with the five women who will be taking on THE ROC Wales in September 2023 as part of the Inside Tri Show team. It's a unique format for a triathlon: 1500m sea swim, 50km bike, 12km mountain run, 50km bike, 1km beach run. The five women all have very different backgrounds, very busy lives and they're passionate about showing what is possible. Plus you'll find out how host Helen gets on, taking on the early season 'THE ROC Wales,' her first triathlon since a DNF at Lakesman in 2021.

You'll hear:

Find out how training is going for Ceri, Millie, Beth, Nia and Meg. You'll relate to one of them, if not all of them, in one way or another!

Plus! How did Helen train for an early season race? what did she make of THE ROC? how was it finally racing again after the DNF at Lakesman in 2021?

Find out more about this week's guest:

Nia Meleri Instagram

Ceri Instagram

Meg Instagram

Beth Instagram

Millie Instagram

THE ROC Triathlons 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

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 two patrons-only episodes a year.

Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show.

Listener Discounts

For 20% off at OTE Sports, use the code INSIDE-TRI-20

For 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishow

Resilient Nutrition - Get 10% off here via this link.

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

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Elisabetta Borgia was the first full time Sports Psychologist for Trek Segafredo, a World Tour Cycling Team. She works with both the men's and women's teams and is a key member of staff. As a former cyclist herself, Elisabetta has a great understanding from both the performance and psychological sides and as you'll hear in this interview, she explains why having balance in your life is key to performing, regardless of what level you are.

You'll hear:

04:00 What is sports psychology?

07:00 Why did Elisabetta go into Sports Psychologist?

09:00 How did she become a full time psychologist with Trek Segafredo and what difference does that make?

12:00 Is it harder mentally to be an elite sports person than it used to be? Athletes need to be more than just winning, they need to be characters. The biggest issue that athletes have is finding balance.

15:00 Why elite athletes have a higher percentage of mental health problems than the normal population.

18:00 Do female and male athletes have different issued that Elisabetta have to deal with? This is fascinating!! She explains why generally, women are more susceptible to burnout.

23:00 Why is balance so important to succeed, at all levels? Our energy tank is limited and we can't always take from it. Being balanced is like having a proper pace and it's under control. 'If you would like to have the peaks, you need to have the valleys." "When you feel balanced, you feel comfortable you feel like there is a good pace, you feel in control."

31:00 How do you deal with training guilt? Elisabetta encourages athletes to understand their feelings. When you feel super guilty you start to judge yourself.

35:00 How do you find mindfulness to come back to the present? "Being mindful is being able to stay in the present." If you have a racing mind, this advice is incredible.

39:00 How does Elisabetta help athletes get over a poor training session or a bad race? "It's about the process and building up confidence. Maybe it hasn't been the perfect process but it's about doing your best on the day. Acceptance is also important." Why it's important to go into a race with a plan and why a debrief is an essential element, and even in the worst performances there is something positive to take from it. What went right, what went wrong, what can be improved?

45:00 How do we deal with pre-race nerves?

52:00 Tips for dealing with post-race blues. Have a plan, know in your mind that it's going to happen and plan a recovery period.

56:00 Does she work with athletes as they come to the end of their careers?

Find out more about this week's guest:

Elisabetta Borgia Instagram

Elisabetta Borgia website

Podcast Sponsors

Form Swim have been sponsoring the podcast on a bi-weekly basis so you can hear the best interviews in triathlon each week.

FORM Swim - 15% off smart swimming goggles.

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 two patrons-only episodes a year.

Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show.

Listener Discounts

For 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishow

Get 20% off at OTE Sports. use the code INSIDE-TRI-20 at checkout

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

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Gruffudd Lewis is a former pro cyclist from West Wales who has turned his attention to triathlon. As a cyclist, he won numerous Welsh National titles, including National Road Race and Cyclocross Champion. He's now set up his own team, Caffi Gruff, named after the cafe-come-bike shop he owns. He's also Trainee Directeur Sportif for a cycling team. In triathlon, he was part of Kristian Blummenfelt's successful sub7 attempt. He completed his first triathlon at Ironman Wales in 2022 in 10h 43min, on very little triathlon specific training. He's keen to see what he's capable of in the world of multi-sport.

You'll hear:

08:00 Gruff's background and how he got into cycling. He got a road bike when he was 15 or 16, so he could get into the nearby town from the village he lived in. He joined the local club and started time trialling. But he left it behind for a period as an older teenager, but came back to it when he was 20.

12:00 How hard is it to make a living from cycling when you're not the top cyclist in the world? 'I was just completely obsessed and I was in a massive rush to be good.' Riding for British teams as a domestic pro at the UCI continental levels, you could earn between £20-30,000 year.

17:00 Why is cycling struggling so much at the moment? Gruff says it comes down to money and people don't have hundreds of thousands of pounds they might not get anything back from.

20:30 We talk about his team 'Caffi Gruff' and why he started it up.

25:00 How did Gruff end up doing Ironman Wales for his first ever triathlon? He did 2.5 months training for it (but was very bike fit!) He talks about how he prepared for the running, having spent so much time on the bike as a professional cyclist. "I ran an hour but I knew my bike fitness would carry me through." I just to hit enter again for 2023.

30:00 We talk about the idea of individual training versus training in a group and talking goals out loud and juggling everything. 'Triathlon is easier to do than just cycling.'

32:00 How is Gruff's first year away from the professional cycling world and looking towards more triathlon races? "It's not everything, getting stuff for free. It's definitely been a change this year. The memories of the training camps are some of my favourite memories, when there's no pressure and you're not in a gutter in Belgium."

38:00 Is there anything Gruff would take from the World of cycling into the world of triathlon?

41:00 We talk about the sub7 project and how Gruff ended up getting involved with it. "It was one of the highlights of my year." "KB is one of the most ordinary blokes but he's one of the most hardworking athletes I've ever met."

45:00 Would Gruff like to try and be a pro triathlete? 'I'm definitely not doing anything now in my mid-thirties that I don't enjoy doing.'

47:00 Gruff shares his tips for descending and bike handling.

53:00 We talk doping - Gruff shares his thoughts on it.

Find out more about this week's guest:

Gruff Lewis Instagram

Caffi Gruff website

Podcast Sponsors

Form Swim are sponsoring the podcast on a bi-weekly basis so you can hear the best interviews in triathlon each week.

FORM Swim - 15% off smart swimming goggles.

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 two patrons-only episodes a year.

Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show.

Listener Discounts

For 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishow

OTE Sports for 20% off, use the code INSIDE-TRI-20 at checkout

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

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This week's guest is Matt Ryan, the organiser of the Pan Celtic Race series. It's a self-supported bike packing race which celebrates everything to do with the Celtic Nations. Host Helen will be doing the 4th iteration of the event in the summer of 2023 as a pair, with friend and listener to the podcast Lowri Bowen. They will be taking on the 'shorter' version which sees riders cycle around Brittany, before catching the ferry to England and then cycling from Portsmouth on the south coast, to the finish line in the seaside town of Llandudno in North Wales. 1700km in total. The longer version is 2,400km.

You'll hear:

03:00 Intro to Helen and Lowri doing the Pan Celtic race

25:00 Interview with Matt begins. What is the Pan Celtic race and how did it come about? And why does the bike ride evolve around the Celtic Nations of Brittany, Cornwall, Wales, Ireland, Scotland and the Isle of Man.

27:00 The designing of the route for the Pan Celtic Race and why it might be a bit different to your typical cycling event.

28:00 How Matt juggles his full time job as an emergency responder with running the Pan Celtic Race Series.

31:00 Matt's own interest in bikes and cycling

35:00 What's Brittany going to be like for entrants in 2023?

42:00 How does Matt do the research for the routes?

45:00 Why does the Pan Celtic Race provide a route for competitors, rather than competitors having to design their own route, like in the Trans Continental Race, for example.

48:00 Do you have to bivvy or can you stay in a BnB?

50:00 Can beginners do it?

53:00 Questions from Lowri - would Matt race it or enjoy it if he was doing it? How long do people tend to take to do the shorter and longer routes? What 3 things should you not leave at home? Passport, spare rear light, an air mat and salt tablets.

What's so good about the Pan Celtic Race Series for Matt?

What happens when the 5 year Pan Celtic plan comes to an end?

Find out more about this week's guest:

Pan Celtic Race Series Instagram

Pan Celtic Race Series website

Podcast Sponsors

Form Swim are sponsoring the podcast on a bi-weekly basis so you can hear the best interviews in triathlon each week.

FORM Swim - 15% off smart swimming goggles.

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 two patrons-only episodes a year.

Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show.

Listener Discounts

For 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishow

Get 20% off at OTE Sports. use the code INSIDE-TRI-20 at checkout

Resilient Nutrition - Get 10% off here via this link

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

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Tamara Jewett comes from Toronto in Canada, she started cross training and dabbling in triathlon when she was at University. Running was her thing, but she kept on getting injured. Turns out she loved triathlon and was pretty good at it. She turned pro in 2019 and up until the Autumn of 2022, she was juggling her training with her job as a lawyer too. In 2023 she really turned heads, posting a 1.13 off the bike at IM 70.3 Oceanside….

You'll hear:

05:00 The start of the interview with Tamara, her background in sport as a child.

10:00 How Tamara's finding being a full-time pro and not having to juggle her training with her career as a lawyer. How bad days don't phase her as much now.

13:30 Tamara's mental strength and how all of the injuries she had as a youngster have helped her now. 'It makes me realise why I really like sport.'

15:00 What has made the difference between being a happy athlete and not a happy athlete.

18:00 Does she have the same deep love she had for running now for triathlon? 'swimming is my joy, cycling is my freedom, running is my spirit"

20:30 We talk about her headspace during the run at Oceanside, she says she was running happy.

22:17 How hard is racing, especially mentally?

24:30 Identifying as an athlete and the other facets of her life.

26:00 What was a typical mad week like for Tamara when she was juggling law with training?

29:00 What influence has her coach Suzanne Zelazo had on her and her training?

36:00 The progress she has made with her swim and bike over the last couple of years and if she ever studies the start lists.

38:30 Tamara speaks very openly about struggling with an eating disorder when she was younger and the psychological impact it can have and how she has been able to feel healed from it.

50:00 We talk about reading and how Tamara loves to read

53:00 Tamara explains about the Real Triathlon Squad, what it is and the aims of it.

Find out more about this week's guest:

Tamara Jewett Instagram

Tamara Jewett website

Podcast Sponsors

Form Swim are sponsoring the podcast on a bi-weekly basis so you can hear the best interviews in triathlon each week.

FORM Swim - 15% off smart swimming goggles.

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 two patrons-only episodes a year.

Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show.

Listener Discounts

For 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishow

Get 20% off at OTE Sports. use the code INSIDE-TRI-20 at checkout

Resilient Nutrition - Get 10% off here via this link

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

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Find out all you need to know about getting into triathlon with 3xOlympian and 2x Triathlon World Champion Helen Jenkins. Helen shares her coaching expertise and experience to explain everything from equipment to transition, nutrition to training plans. There are no silly questions! It's well worth a listen for anyone who is getting into triathlon so you can feel prepared and confident on race day.

You'll hear:

Find out more about this week's guest:

Helen Jenkins Instagram

Helen Jenkins website

Her Spirit website

Podcast Sponsors

Form Swim are sponsoring the podcast on a bi-weekly basis so you can hear the best interviews in triathlon each week.

FORM Swim 15% off smart swimming goggles.

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 two patrons-only episodes a year.

Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show.

Listener Discounts

For 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishow

Get 20% off at OTE Sports. use the code INSIDE-TRI-20 at checkout

Resilient Nutrition - Get 10% off here 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

Russell Bentley is a runner from Great Britain. His marathon PB is 2h20, he also holds the Fastest Known Time for the Winter Paddy Buckley Round, despite being scared of the dark. But he oozes passion for running. Just what you need if you're a coach! And this interview is all about that passion, from finding the love of running, to saying no to Carbon shoes, from running with Kenyans to being out in the hills of Snowdonia. Whether you enjoy running or you've never quite got to grips with it, hang on in there and listen to this. Russell might just make you want to get your trainers on.

You'll hear:

12:00 How running gave Russell confidence at school

14:00 Why Russell went to Kenya as a 19/20 year old and the influence it's had on him 'the kenyans made running into some spiritual magical thing that I had never thought about before.

24:00 The importance of therapeutic runs - what they are and why you should bring them into your training

30:00 Some tips to start enjoy running and stop beating yourself up about it.

32:00 Tips for running a spring marathon

34:00 How to deal with race day nerves

35:00 The best Heckle Russell has ever had

36:00 Russell has some interesting thoughts on super (carbon plated) shoes

40:00 More on Russell's FKT Winter Paddy Buckley round. "Being in the mountains on your own for a full day strips you right down."

43:30 How Russell dealt with his fear of the dark during the night time parts of the Winter Paddy Buckley.

46:00 Tips for juggling a very physical job with trying to train. Russell worked as a builder while running at a high level for 3 years.

49:00 Dealing with getting older as a runner

52:00 Why Russell owes a 7 year old a Lambourgini

Find out more about this week's guest:

Russell Bentley Instagram

Russell Bentley website

Podcast Sponsors

Form Swim are sponsoring the podcast on a bi-weekly basis so you can hear the best interviews in triathlon each week.

FORM Swim - 15% off smart swimming goggles.

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 two patrons-only episodes a year.

Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show.

Listener Discounts

For 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishow

Get 20% off at OTE Sports. use the code INSIDE-TRI-20 at checkout

Resilient Nutrition - Get 10% off here 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

Vera Ngosi-Sambrook grew up in Malawi and played football as a youngster and into her 20s. But over the last five years, Vera's life has changed, thanks to cycling. She won the first Ultra Distance Scholarship and within 6 months she went from being a leisure cyclist to completing a 2,000km self-supported bike packing race. She's passionate about getting more people into cycling from a diverse range of backgrounds and she's an absolute joy to chat to.

You'll hear:

00:00 Vera talks about growing up as a Tomboy in Malawi and what family life was like. "My childhood was full of love, full of family." And why football was the sport she got into and got on with.

03:00 How she got into cycling through her husband encouraging her to get on a tandem. When I started cycling I didn't have a bike. "It's crazy to think 5 years ago, I didn't have a bike and now cycling has become a huge part of my life."

06:00 Taking the step to join a cycling club after buying her first city bike.

09:00 How the Ultra Distance Scholarship revolutionised her life and took her from being a leisure cyclist to an ultra cyclist. Her thoughts when she won it and was faced with doing a 200km ultra race 6 months down the line. She explains how those 6 months were and how she found the whole process.

17:00 Being on the start line of the Pan Celtic race, having 2,000km ahead of her. If she slept in BnBs or in a bivvy. If she went into it thinking 'I need to cycle x amount each day,' the times she wanted to quit and how she felt closing in on the finish line.

26:00 Post-event blues - how she dealt with it and planned around it.

32:00 Don't compare yourself to others on the start line of a race.

33:00 The work Vera's doing to get a more diverse range of people on bikes.

36:00 How Vera's life has changed due to cycling - she is leaving a comfortable job and knows she will survive. It's far more than sport.

38:00 Going back to Malawi and cycle touring in her home country. 'I learnt so much, I went to places that are inaccessible normally by car.

Find out more about this week's guest:

Vera Ngosi Sambrook Instagram

Podcast Sponsors

Form Swim are sponsoring the podcast on a bi-weekly basis so you can hear the best interviews in triathlon each week.

FORM Swim - 15% off smart swimming goggles.

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 two patrons-only episodes a year.

Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show.

Listener Discounts

For 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishow

Get 20% off at OTE Sports. use the code INSIDE-TRI-20 at checkout

Resilient Nutrition - Get 10% off here 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