Smurf & Smurfette are endurance sport athletes based in Cairns, Queensland, Australia. It is Ironman Cairns race week, which means for the Smurf & Smurfette Podcast, a week full of podcast episodes with special guests and lots of great advice from local Cairns athletes.

We start the week talking the "art of the taper"...because it really is that - an art!! In this episode, Smurf & Smurfette cover the key Do's and Don'ts of race week, including;

• Keeping things as normal as possible
• What training during race week should look like
• Nutrition for race week
• Planning and organisation during race week and for race day
• Ironman Cairns specific logistics
• Visualisation
• Rest and recovery
• Controlling what you can control

Smurf & Smurfette thanks all of their supporters;

• OSSEM Cairns on Lake Street - Cairns premier orthopaedic and sports medicine clinic
• Cruze Coffee on Grafton Street - the best coffee in Cairns!
• Wyn Racing - go see Luke, Beth and the team at the Wyn and Malo Republic pop up tent at the event expo
• SFuels - the go to LCHF endurance nutrition product for Smurf & Smurfette
• Run Like A Girl - supporting women in running

Showlinks
Smurf & Smurfette
OSSEM
Cruze Coffee
Wyn Republic
Malo Republic
SFuels
Run Like A Girl

oin endurance athletes Smurf & Smurfette and their special guests as they talk through all things endurance sport, whether it be training, nutrition, balance, equipment, racing and much much more!

On this week's podcast, Smurf & Smurfette talk with Cairns triathletes Anthony Ralph who completed Ultraman Australia on May 8, 9 and 10. Ultraman Australia is a 3 day triathlon event held in Noosa and on the Sunshine Coast that includes;

DAY 1 - 10k Swim, 140km Bike
DAY 2 - 281.1km Bike
DAY 3 - 84.4km Double Marathon

We talk with Anthony about;

• His history in triathlon and what inspired him to give an Ironman and then Ultraman a shot
• The training in the lead up to Ultraman Australia, including 20+ hours a week fo swim, bike, run and strength work
• The importance of the crew over the 3 days of Ultraman
• Nutrition and pacing strategies over the 3 days
• Recovering between days to maximise performance
• The atmosphere of the event and the challenges faced

Showlinks
www.smurfandsmurfette.com.au
Wyn Republic
SFuels
Run Like A Girl

Smurf & Smurfette Instagram Page
Smurf & Smurfette Facebook Page

Join endurance athletes Smurf & Smurfette and their special guests as they talk through all things endurance sport, whether it be training, nutrition, balance, equipment, racing and much much more!

On this week's podcast, Smurf & Smurfette talk with Tim Walsh, creator and race director of Dead Cow Gully Backyard Ultra, and John Pearson, second place at the inaugural 2021 Dead Cow Gully with 43 loops.

We discuss the inspiration for the creation of the event, the location and course (on a working cattle farm in rural Queensland) and the highs and lows of an epic weekend. The event saw Ryan Crawford finish 44 loops, assisted to this epic 295km journey by John Pearson who pulled the pin after 43 loops. 

The family friendly event provided numerous inspirational stories that we hear about in this week's podcast.

Showlinks
https://www.deadcowgully.com.au/

www.smurfandsmurfette.com.au
Wyn Republic
SFuels
Run Like A Girl

Smurf & Smurfette Instagram Page
Smurf & Smurfette Facebook Page

Join endurance athletes Smurf & Smurfette and their special guests as they talk through all things endurance sport, whether it be training, nutrition, balance, equipment, racing and much much more!

On this week's podcast, Smurf & Smurfette talk with elite Xterra triathlete and SFuels Ambassador Program Team Captain Lewis Ryan. Lewis is relatively new to the pro Xterra ranks, but has had great success already with a win at XTerra Taiwan and multiple age group world championship podiums. We talk with Lewis about;

• Growing up in New Zealand and how this led to mountain biking and triathlon
• What a typical training week for a pro Xterra triathlete looks like
• Overcoming adversity and the mindset of a pro Xterra triathlete
• Nutrition, particularly LCHF, to support training, recovery and racing
• Being a part of the SFuels team as Ambassador Team Captain
• SFuels, their products and his role
• What 2021 brings for Lewis and SFuels

Showlinks
www.smurfandsmurfette.com.au
Wyn Republic
SFuels
Run Like A Girl

Smurf & Smurfette Instagram Page
Smurf & Smurfette Facebook Page

Join endurance athletes Smurf & Smurfette and their special guests as they talk through all things endurance sport, whether it be training, nutrition, balance, equipment, racing and much much more!

On this week's podcast, Smurf & Smurfette talk with sub-elite track, road and cross country runner Aidan Hobbs. Aidan is a podiatrist by trade and the Business Lead for not for profit organisation CheckUp. He is also currently completing his Phd while balancing up to 100 miles of running every week. Add to this being a family man with his wife and two kids, Aidan balances a lot while still achieving success. This success includes an 8:50:22 and a 6th place for the 3000m steeplechase at the most recent National Track and Field Championships!
We talk with Aidan about;

• How he balances his many commitments, yet still achieves significant success in a range of fields
• How he got involved in running and stories from his running during childhood
• Running on the track against men up to 15 years younger than him and how he keeps up
• What a typical training week looks like
• Aidan's nutrition and recovery week to week
• Keeping engaged with his family while balancing his many commitments
• Life lessons from running

Showlinks
www.smurfandsmurfette.com.au
Wyn Republic
SFuels
Run Like A Girl

Smurf & Smurfette Instagram Page
Smurf & Smurfette Facebook Page

Join endurance athletes Smurf & Smurfette and their special guests as they talk through all things endurance sport, whether it be training, nutrition, balance, equipment, racing and much much more!

On this week's podcast, Smurf & Smurfette talk through their race recaps of this year's Gold Coast Running Festival. This included the half marathon for Smurf and the 10k for Smurfette with Baby Smurfette. 

SMURFETTE

• Her journey from 2 weeks postpartum barely being able to walk 500m to 4 months later running a 10k
• What her slow and safe run program looked like
• Considerations that needed to be made in developing an appropriate program
• The mental shift from top age group athlete to a walk/run program
• Attacking the process and using process goals to measure success
• Event day and running 10k with pushing the pram with Baby Smurfette
• What's next for Smurfette

SMURF

• The last 4 months of consistent run training and what that looked like
• Nutrition in the lead up to race day and on race day
• Using key run sessions to prepare mentally and physically for half marathon race day
• Race day pacing and race plan
• Breaking 80 minutes for the half marathon and hitting a 5 minute half marathon PB
• Transitioning from half marathon training to ultramarathon training

Showlinks
www.smurfandsmurfette.com.au
Wyn Republic
SFuels
Run Like A Girl

Smurf & Smurfette Instagram Page
Smurf & Smurfette Facebook Page

Join endurance athletes Smurf & Smurfette and their special guests as they talk through all things endurance sport, whether it be training, nutrition, balance, equipment, racing and much much more!

On this week's podcast, Smurf & Smurfette start the conversation about perimenopause, particularly in regards to training and nutrition. We talk with Nutritionist, Dietitian and Coach Amy Kate Bowe about;

• What perimenopause is
• The signs and symptoms of perimenopause
• How younger women can prepare for perimenopause
• Training, nutrition and reducing stress during perimenopause

We also talk with Age Group Triathlete Kellie Langley as she trains through perimenopause. We hear about her experiences with symptoms, how she has had to adapt her training and nutrition, and other impacts on her life.

Showlinks
www.smurfandsmurfette.com.au
Wyn Republic
SFuels
Run Like A Girl

Smurf & Smurfette Instagram Page
Smurf & Smurfette Facebook Page

Join endurance athletes Smurf & Smurfette and their special guests as they talk through all things endurance sport, whether it be training, nutrition, balance, equipment, racing and much much more!

On this week's podcast, Smurf & Smurfette talk with top age group triathlete and Wyn Racing Team Manager Ryan "Frizee" Miller. You would have definitely seen him on Instagram - now hear about his training, coaching and role with Wyn Republic. We talk;

• A brief overview or Ryan and his training
• His journey from beginner to elite Ironman age grouper
• Ryan's coaching philosophies and his work with Ash Thommo (2 Wolves Coaching)
• Ryan's role with Wyn Republic and Wyn Racing
• The challenges of 2020 and what 2021 brings for Wyn Racing
• Events, challenges and camps for Wyn Racing 2021
• The inspiration of 350 worldwide Wyn Racing athletes
• Big plans for 2021!!!

Showlinks
2 Wolves Coaching
Ash Thommo Nutrition
Ryan Miller

www.smurfandsmurfette.com.au
Wyn Republic
SFuels
Run Like A Girl

Smurf & Smurfette Instagram Page
Smurf & Smurfette Facebook Page

Join endurance athletes Smurf & Smurfette and their special guests as they talk through all things endurance sport, whether it be training, nutrition, balance, equipment, racing and much much more!

On this week's podcast, Smurf & Smurfette talk advice for beginner triathletes. We put the call out to our listeners for advice, and we got some nuggets of gold!! There will even be some great stuff in here for experienced triathletes and other endurance athletes. We cover;

• Managing your transition area and your transitions
• Having a great support crew
• Making a list and checking it twice to make sure you don't forget anything
• How to prepare for and manage the swim start
• What not to wear to avoid chafe
• Being prepared for the addiction and lifestyle that is triathlon
• Getting a coach

And much, much more...!

Showlinks
www.smurfandsmurfette.com.au
Wyn Republic
SFuels
Run Like A Girl

Smurf & Smurfette Instagram Page
Smurf & Smurfette Facebook Page

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Published: Mar. 02, 2021 @ 1PM Edit

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Join endurance athletes Smurf & Smurfette and their special guests as they talk through all things endurance sport, whether it be training, nutrition, balance, equipment, racing and much much more!

On this week's podcast, Smurf & Smurfette talk with Colin Sampton who, just last week, ran 100km up and down the Cairns Esplanade to raise money for the Indigenous Marathon Foundation. We chat with Colin about;

• Taking the first step out the door 10 years ago in his journey from barely running 300m to now running 100km
• His experiences with the Indigenous Marathon Project and his first marathon in New York, 2013
• What the Indigenous Marathon Foundation is and the great work from its Director and Australian marathon legend Robert de Castella
• The experience of running 100km on the Cairns Esplanade in mid-30 degree heat and 100% humidity
• What this means to Colin as a leader in his community and the message he is promoting
• What comes next...

Showlinks
Indigenous Marathon Foundation

www.smurfandsmurfette.com.au
Wyn Republic
SFuels
Run Like A Girl

Smurf & Smurfette Instagram Page
Smurf & Smurfette Facebook Page