In this episode of the Amateur Triathlete Dad podcast, join me as I recount my recent Olympic distance triathlon experience in Madrid. Discover the challenges I faced, including a slower race time compared to my previous event, and the reasons behind this performance gap. I dive into each discipline, from navigating through a non-wetsuit swim and tackling hilly bike courses to overcoming stomach cramps during the run.

Learn about the key takeaways from this race, including valuable insights into training and race-day strategies. Despite the obstacles, the support of my family and the joy of crossing the finish line made this journey worthwhile. Tune in as I share personal reflections on resilience, growth, and the importance of self-compassion in the world of amateur triathlons.

In this episode of the Amateur Triathlete Dad podcast, I delve into the all-too-familiar world of fatigue and how it affects athletes juggling parenthood and training. Discover the signs of overexertion and why holistic self-awareness is key to maintaining athletic performance.

Join me as I explore effective fatigue management strategies, including the 80-20 training rule and the importance of smart fueling and hydration. Learn how your mind and body work together to signal when it's time to push forward and when to pull back.

As race season unfolds, understanding the interplay between effort and rest becomes crucial. Tune in for insights on how to balance intense training sessions with periods of rest and recovery, ensuring you're ready for race day without compromising your well-being.

Welcome to the latest episode of the Amateur Triathlete Dad podcast! Join me as I dive into my experience competing in the Spanish Championships. I share the highs and lows of the race, how I bested my previous time, and the crucial lessons I learned along the way. From the excitement of racing in La Coruna, to the thrill of competing against Spain’s top athletes, this episode is packed with motivation and insights.

The importance of race preparation, from perfecting nutrition and tapering strategies to mastering the art of transition. I break down every leg of the race—swim, bike, and run—and discuss how I improved each part of my performance by over 30 minutes compared to my last Olympic distance triathlon. Plus, hear about the incredible support from my family and my team, Triathlon Valdebebas, which made this race truly special.

Tune in to hear the unforgettable moments, key takeaways, and what I’ll be doing differently for my upcoming race in two weeks. Learn how the journey and personal growth continue with each race, making every event a triumph, no matter the challenges faced. If you're on a similar journey, let's continue the conversation and strive towards our best selves!

Welcome back to the Amateur Triathlete Dad podcast, where I share my journey towards an upcoming Olympic distance triathlon in beautiful Galicia, Spain. As I dive into tapering week, I discuss the importance of rest, optimal nutrition, and mental preparation to enhance performance on race day. With a focus on reducing training load while maintaining essential routines, this episode provides insight into how I balance exercise, carb-loading, and hydration strategies. Join me as I navigate the excitement and nerves of racing for the first time with my team: Triathlon Valdebebas, alongside teammates and family support. 

In this episode of the Amateur Triathlete Dad podcast, I tackle the personal trials of overcoming recent health challenges, including a lung infection and back issues, while preparing for an upcoming race in Galicia, Spain.  The critical role core strength plays in resilience against injury, and how a simple yet powerful core workout routine has already started to make a difference in training effectiveness.

Here is the link to the video referenced in the epsisode - 20 Minute Core Workout for Endruance Athletes

I talk about the importance of maintaining a balance between physical training, professional life, and personal health. The episode offers motivational insights into how to deal with setbacks and highlights the necessity of core workouts for triathletes looking to optimize their performance.

In this episode I talk about the dissapointment of dropping out of a race, recovery both pysically and mentally from a lung infection.   Making sure that I listen to my body and how to implement the lessions learned, moving forwards. 

In this episode of the Amateur Triathlete Dad podcast, I talk about my preparation for my next middle-distance triathlon in Valencia.  Refelct on the last 3-6 months of trianing.  I talk about some of the challenges faced in training, juggling family commitments, and the unexpected obstacles along the way. From the struggle to maintain a consistent training routine during the holiday season to overcoming winter sickness and dealing with sleep disruptions, the host provides insight into the balancing act of parenting and pursuing personal fitness goals.   How I have tried to optimize training, adapt to setbacks, and ultimately, savor the race day experience with loved ones by my side. 

In this episode of the Amateur Triathlete Dad podcast, I delve into the importance of Zone 2 training and its role in improving endurance fitness.  How understanding your heart rate zones can drastically enhance your performance, whether you're preparing for a sprint triathlon or tackling an Ironman.

We discuss the benefits of Zone 2 training, often called the 'all-day zone', and learn why it's crucial for building a solid aerobic foundation. We'll discuss common myths, training tips and more! 

Join me in this episode where I discuss how endurance sports are linked with trauma, why I put myself through the vigorous training each week and some research that I found relating to this theory. 

Points covered in this episode - 

The relationship between trauma and endurance sports is complex. 

While some athletes use endurance training as a healthy coping mechanism, others may develop an unhealthy reliance on it. 

Recognizing the motivations behind one’s endurance pursuits can be key to ensuring that it remains a positive force in life.

Interesting stuff and certainly food for thought!

Welcome back to the Amateur Triathlete Dad podcast! In this episode, we dive into the challenges and learnings from preparing for my first triathlon while balancing family life and facing training hurdles. I share my firsthand experiences, from neglecting crucial brick sessions to the importance of understanding heart rate zones. Discover the key role of interval training across disciplines and why sleep and nutrition are the foundation of any athlete's success. Whether you're planning your first race or looking for tips, join me as I reflect on the tumultuous yet rewarding journey of completing my first triathlon.

Information on the intervals discussed - 

Swim Interval Session (1,800m)

Goal: Improve swim speed and endurance with race-pace efforts.

Warm-up (400m)

Main Set (1,000m)

Cool-down (400m)

Bike Interval Session (40-50km total)

Goal: Improve power output and speed with race-simulation efforts.

Warm-up (15 min)

Main Set (30-40 min)

Cool-down (10-15 min)

Optional: If training indoors, use a smart trainer with power zones for precise efforts.

Run Interval Session (10km total)

Goal: Develop race pace and running efficiency off the bike.

Warm-up (2km)

Main Set (6km)

Cool-down (2km)

Don't forget to add some strength training in the gym. if you have time. 

These are key for - 

Triathlon training involves repetitive motions (swimming, cycling, and running), which can lead to muscle imbalances and overuse injuries. Strength training helps correct these weaknesses, reducing injury risk.

Lifting weights increases muscular endurance, meaning you fatigue slower during races. It also strengthens tendons and ligaments, helping you maintain form deep into long events.

Strength training helps develop a more economical stride, meaning you use less energy per step—a huge advantage in a triathlon, especially off the bike.

A strong core improves balance, posture, and power transfer, making you more efficient in all three disciplines.