In this episode of the Total Tri Coaching Podcast, Phil and Grant discuss why 70.3 triathlon training is an ideal basis to build your training from as an endurance sports athletes who wants to maximise all of the opportunities out there.

The endurance landscape has changed. To be the best, you need to be quite specific of course, but most athletes are not trying to be a World Champion, may not possess the background or talent to be one of the best age-groupers, or even the ability or desire to turn this hobby in to a living as a professional — For many we realise they want to train consistently, race well, stay healthy, and enjoy a wide range of endurance challenges. From Ironman and shorter-course triathlon to trail and ultra running, gravel racing, HYROX, and everyday “fit for life” performance, 70.3 training provides the perfect foundation to work from

Phil and Grant break down what 70.3 training actually involves, how it fits into real life, and why it develops the aerobic engine, durability, and resilience that transfer so well across sports. They also explain how, with just 6–8 weeks of focused transition, athletes can shift direction and compete strongly in almost any endurance event.

If you’re looking for longevity, flexibility, and a training approach that supports both performance and life experience, this episode makes the case for why 70.3 training is the basis for everything.

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COACHING

One-to-one Coaching: https://www.totaltritraining.com/coaching-services/

Squad Coaching: https://www.totaltritraining.com/total-tri-training-collective/

HOSTS

Phil Murphy – https://www.totaltritraining.com/phil-murphy/

Grant Sheldon - https://www.totaltritraining.com/grant-sheldon

Most runners think getting faster means running more or running harder — but that’s only part of the story.

In this episode of the Total Tri Training Podcast, Phil and Grant are joined by Rose Fernando from Podium Physio and the Run Clinic in Raynes Park, London, to unpack four overlooked factors that can dramatically improve your running performance — and one key area most athletes focus on but often get wrong.

We cover:

* Why running drills aren’t just a warm-up, but a powerful tool for improving run economy, tendon health, and technique

* How uphill strides act as low-impact strength training to build power and speed

* The importance of bespoke strength & conditioning, tailored to your running style, injury history, and individual weaknesses

* How wearing the right footwear can support — or sabotage — your running mechanics

* Why easy trail running is one of the most underrated tools for strength adaptation and injury prevention

Plus, we tackle intensity control in key sessions — including how to correctly execute:

3 × 10-minute tempo with floats

8 × 3-minute threshold intervals

If you want to run faster, stay healthier, and train smarter — this episode is a must-listen.

Do triathletes really need 120g of carbs per hour? Are liquid carbs better than solids? Is fasted training the key to fat adaptation — and are supplements actually game changers?

In this quickfire episode of the Total Tri Training Podcast, we’re joined by Scott Tindall from Fuelin to break down the most common sports nutrition claims in triathlon and endurance sport.

We tackle:

* Carbohydrate myths and fueling targets

* Fat adaptation and fasted training

* Protein, recovery, and post-session nutrition

* Salt tablets, supplements, nitrates, and creatine

* Race-day hydration and GI issues

Short answers, practical takeaways, and no hiding behind “it depends” — just evidence-based guidance to help you fuel smarter, train better, and race stronger.

In this episode, we sit down with British professional triathlete Cam Main to unpack his journey from a lightning-fast but injury-prone short-course athlete to Ironman winner and Kona qualifier.

Cam opens up about his early years in the sport, training in Loughborough alongside athletes like Alex Yee and Cassandre Beaugrand, and the lessons learned from a high-performance short-course environment.

We dive deep into the physiology behind his success over longer distances — including why producing high lactate can still work in Ironman racing — and how control, durability, and pacing became the cornerstones of his progression.

There’s huge practical value for age-groupers as Cam shares insights on swim and run technique, training structure, bike focus, managing injury, and maintaining form under fatigue. We also discuss his packed 2024 race schedule, recovery between Ironmans, heat preparation for Kona, and how to plan a season around major goals.

A must-listen for anyone interested in long-course performance, smart training, and building durability without losing speed.

Races are selling out faster than ever — and while that’s a great sign for triathlon’s popularity, it’s also changing how athletes plan their seasons. In this episode, Grant and Phil unpack whether sold-out races are actually helping athletes, or quietly creating more pressure, less flexibility, and fewer opportunities to race.

We talk about why many athletes now race less often than they used to, how the Ironman-first mindset can cause people to skip the enjoyment of local and shorter races, and why racing more frequently can make you a better — and happier — triathlete. From choosing events that suit your strengths, to racing locally vs abroad, to asking whether triathlon is even the right endurance event for you, this episode is all about making smarter, more athlete-centred race decisions.

If you’re planning your season, feeling like you missed out, or wondering how to get more out of 2026 — this one’s for you.