Strap in for a whirlwind “water edition” as Stephen and Natalie race against the clock (and a mountain of washing) to catch their flight to Barcelona—and still squeeze in all the golden nuggets you crave.

In this jam-packed episode, discover:

Water, Not Coffee: Why we’ve ditched caffeine for hydration—and why this might just be our snappiest sit-down yet.

Pre-Flight Panic: Toddler gear, packing faux-pas and the one last load of laundry that almost cost us our podcast (and the plane).

Barcelona Breakdown: Who’s lining up on race day—from our Pro Soul and mixed doubles teams to extended-family marathoners, cyclers and Devil Islands daredevils.

Kid Chaos & Calibrated Laps: Harper’s nocturnal shoe fetish meets our top pacing hacks—lap timing, GPS workarounds and even naming reps after the kids to push through the burn.

Community vs Solo Training: The unexpected power of group sessions—how friendly rivalry, accountability and “cat-and-mouse” camaraderie take your performance to the next level.

Mindset & Nutrition Mastery: Why you should plan your meals the night before, focus on what to add (not subtract), and anchor every session to a “goal beyond the goal.”

It’s rushed, it’s real—and it’s packed with actionable tips to help parents, athletes and busy professionals juggle life, family and elite-level fitness. Hit play now, and come along for the chaos!