We start this episode with a Tribute to Lucy John who was tragically killed whilst out on her Bike after a collision with a Vehicle #shewasonlyridingherbike

There is a just giving page set up in her memory at - https://www.justgiving.com/crowdfunding/aaron-davies-5?utm_term=WeZjnGzPG

John & Michelle talk about John's hatred of cross country having just ran that day and doff their caps to those that run at Newton X Country.

We talk through the latest results and especially the Cascais Ironman 70.3 in Portugal that some GOG's competed in. We also discuss the Welsh series as GOG Triathlon are once again SUPER Series Winners after a stunning performance by the club members at the AAH Llandudno Triathlon.

We have a fantastic interview with GOG Paula Stevens, who despite suffering both physically and mentally with the Menopause, trained and competed at Ironman Wales recently. She tells us how the Menopause affected her and how she got through it to become an Ironman. She talks training, effects of her and the family and takes us through the race itself. She has a go at Rocky's Clock ( the least said about that the better though.) An inspiring listen from an Inspiring person.

It's nearly the GOG Xmas event and the chairman Rocky Roxburgh ( Rhian Roxburgh's husband) make a few appearances during the show plugging the event.

In this episode we pay homage to those GOG's that took part recently in Ironman Wales at Tenby, all 7 ( Bleddyn & Geri Evans, Paula Stevens, Chris Beardmore, Carlo Galeotti, Kevin Evans and Ian Cummins) becoming an Ironman. In fact the whole episode it dedicate to ultra this and ultra that ! touching on the Brutal Event and how Mark Hemsley took on the double brutal and beat it ! We chat about the Always Aim High Sandman triathlon and the Abedovey Swim.

Chelle and Myself chat about our recent experience running 100km at the Equinox 24 race down at Grantham, Belvoir castle ( strangely enough pronounced 'Beaver Castle ), we give a race review and chat about the weekend which was incredible.

Finally John chats to Ceri Hughes our intrepid GOG Explorer who recently completed both the Chester Ultra and the Snowdon Ultra. She tells us about her life travelling the world, the places she has been, how to dry your cycling pants on a fan and how to cycle in snow. She chats about her experience completing the Camino de Santiago Trail and other incredible journeys cycling, walking and Ultra Running!

It's a great episode even if I do say so myself and Ceri tells some brilliant stories.

In Episode 11 of the GogCast, we chat the Marathon Des Sables with our own GOG Jason Burke. He tells us all about his adventures , training for it and completing it. From applying, to the final day and all in between. Learn about the nutrition and kit, the sand...oh and more sand, helicopters and Camels, Orchestra's and mad Doctors. What does it take to complete the hardest foot race on Earth? He talks about training with the LDWA ( Long Distance Walking Association) - www.ldwa.org.uk and the Loughborough University heat chamber - www.lboro.ac.uk

Also Michelle and John chat rubbish as always ( well John does) as well as giving shout outs to all the GOG's who have completed some awesome events lately. Apologies if we miss some people out, we are thinking of you deep down !! but there are so many to mention. Enjoy and don't forget, if you enjoy it then give us a review and share share share. www.thegogcast.com

( photo credit: Nick Keen )

In this slightly covid hampered episode we chat to TV personality, Author, Journalist, Podcaster, Adventurer, Age group qualifier and parent, Louise Minchin. Louise talks us through how she got from the breakfast TV couch to qualifying for the World Age group triathlon championships. She gives us a exciting insight into what she has being doing since appearing in 'I'm a Celebrity, get me out of here' and rest isn't one of those things! From a bike ride across Patagonia to Norseman and more. She introduces her podcasts :

'Her Spirit' podcast puts her on a mission to inspire women everywhere to live a healthier, happier life. In these podcasts you will hear from phenomenal women in the world of sport and business, expert coaches and Her Spirit community members as they share their desires, vulnerabilities and spirited ways.Her Spirit believes in inspiring EVERY woman to become fitter, stronger and healthier. Focuses on females. https://open.spotify.com/show/0kaFKbLcBS7e4YDp6kxSsu?si=3ed4a762516b4432

'Push Your Peak' is about REAL ATHLETES WHO DON’T KNOW THEIR LIMITS.

Whether you’re an elite or everyday athlete at home, it can be hard to continually progress. How do you push yourself out of your comfort zone and find that inner drive to get real results? In this podcast series, journalist and endurance athlete Louise Minchin sits down with superhumans who have done extraordinary things, to learn what it takes - mentally and physically - to go again (and again). https://open.spotify.com/show/1uXS7oNhAYc4MbIX8roctU?si=b52f13ea70114d9c

Not forgetting her wonderful book ' Dare To Tri'- My Journey from the BBC Breakfast Sofa to GB Team Triathlete

So thankful to Louise for making time to appear on theGOGCast.

In other segments, Michelle and John go through some results and also give a review of the Southport Standard distance Triathlon which they recently completed.

In this episode Michelle & John chat about what they've been uptown including the Edge Hill University Sprint Triathlon and 'Chelle's Latest Fell race around the Coledale Horseshoe. We chat the latest great results by GOGs and have a new spot answering nutrition questions.

The guest this month is the 'G Unit' himself, Mr Geran Hughes, a coach, GOG and generally funny bloke. Listen to his stories about fighting a pig, climbing walls and winning races dressed as a woman. He gives great advice on motivation and training and tells us about his time as an GB Age Group triathlete and how he represented GB when he was younger alongside greats such as Linford Christie and Steve Backley.

Enjoy the episode and don't forget to give us 5 stars and a great review if you enjoy it.

In this episode we chat to the Director of Always Aim High Events, Tim Lloyd. We chat all about his background and how AAH came about. We discuss the events they put on and the intricacies of putting a large event on. We talk cost and the environmental challenges event organisers face and how AAH are approaching these. Tim takes the 'Rocky's Clock' challenge.

In the intro Michelle and John chat nonsense as usual and go through all the recent results GOG's have achieved.

We have a couple of shout out, chatting GOG Llanrwst Sprint Triathlon on the 3rd July and the need to enter, as well as that we need Marshall's, so if you can volunteer then go to the GOG Triathlon page and post or message.

We give a shout out to James Simpson one of our GOG Members who is cycling from London to Paris with the Paul’s House to Paris Cycle 2022 event run by “Young Lives v Cancer”.

Finally we tell you all about the next episode and that there will be a gog guest and we'll be talking about the Myths of Sports Nutrition. If you have any questions contact us on our website www.thegogcast.com or through Facebook at thegogcast. #thegogcast #gogtriathlon #bestkitinwales

In this epidsode John & Michelle talk about all the recent events the GOG family have participated in including Ceri Hughes' epic 50 Mile Chester Ultra. We go back and discuss some of the responses to the question we asked about Pre Race nerves and how people deal with them.

Our main guest in Mark Dodgson who is a Deca Ironman as well as completing and winning The Triple Brutal Triathlon and a host of other Ultra distance events. He tells us his story about participating in some of the most brutal Epic events a triathlete can take on, how he trained, his nutrition and describes the ups and downs of the events.

Its a story that needs listening too and will give you an insight to why a triathlete wants to go further and longer and how his mind works.

In this bonus episode we carry on from the last episode where we were meeting the hosts of #thegogcast. In this one Michelle speaks to her hubby, John about how he got into Triathlon and Ultra running.

He chats about his experiences having accidents abroad and at home as well as what brought him all the way to doing a Ironman 70.3 and an Ultra Trail Marathon. You'll hear what happens on a cycle holiday in Turkey and how he got through the down times on his ultra. How a 70.3 was far from straightforward even from the day before and how it went from bad to worse on the day. John competes against #rockysclock

We talk about Anglesey half marathon and the Dolgarrog pipe dream and mention other events happening soon.

In our latest episode we Interview GOG member, Coach and Wifey to the Host, Michelle Farrell.

Michelle is an Age group Triathlete as well as taking part in Road racing, Fell running, Trail running and Cross Country. She tells us how she got into Triathlon and how she came about joining GOG's and loves to wear the #bestkitinwales. She tells us all about the Chester Diva Standard Triathlon and her unfortunate experiences during it as well as how she came from a background of Couch to 5k ( C25K) and drinking fizz whilst racing, all the way to running multiple marathons with the target of Ultra's in the future. See how she get's on with Rocky's Clock! All in a humorous and lively chat, where she gets ribbed continuously for picking her races to win even if they are fun runs!

We chat about the Nick Beer 10k Memorial Race in Llandudno and some of the great results for our members and discuss nerves before races and how we deal with them and the importance of recognising them

There's lots of shout outs for members and postmen.

Part 2/2 of two featuring Your Host John will be in the next podcast ( Episode 6) as we ran out of time because Michelle talks too much !

www.thegogcast.com

#thegogcast #gogtriathlon

In this episode John interviews Mr Simon 'Rocky' Roxburgh, the Chairman of GOG Triathlon. We hear all about his life and how he came to form The GOG's.

We could have gone on all night but I wanted to talk about me as well ! Enjoy #gogtriathlon #thegogcast