The Triathlon Brick Session

The latest episode of The Brick Session welcomes a voice familiar to many triathlon fans and a name etched into the sport’s UK legacy: Fraser Cartmell—former elite triathlete, Ironman UK champion, and now possible the saviour for Ironman commentary. 

This episode isn’t just two former racers chatting—it’s a thoughtful reflection on how triathlon has evolved, how to stay grounded in it, and how voices like Fraser’s are helping to keep the sport more interesting for fans. 
 
Whether you’re an age-grouper chasing your first finish or a long-time fan of the pro scene, Fraser’s insights—delivered with humility, experience, and dry Scottish wit—make for a conversation well worth your long ride or run.


Enjoy!

In today’s episode of The Brick Session, Mark and Caroline Livesey return to the mic to break down the big updates shaking up the triathlon world. They dive into the recent changes to the 70.3 and Kona World Championship qualification systems, sharing their thoughts on what this means for age group athletes and the future of the sport.

Next up, it’s celebration time as they announce the lucky winner of the Treacle Veto Training Camp in Morzine, France — two very fortunate listeners will be heading off to the mountains for an unforgettable training experience!

Then, shifting gears (literally), Mark and Caroline sit down with Olly Townsend, head of the Gravel Union, for a deep dive into the world of gravel riding. From elite-level racing to epic one-day events and multi-day bikepacking adventures around the globe, Olly shares stories, insights, and tips designed to inspire listeners to seek out their two-wheeled adventures off the beaten path.  Whether you're grinding gears or chasing Kona dreams, this episode is packed with passion, insight, and motivation. Don’t miss it!


Gravel Union: 
Home

General Armchair Adventure Link

Armchair Adventure 

Across Andes article link:

Armchair Adventure - Across Andes - pushing the limits of ultra-endurance racing? | Gravel Unionen 

Nepal: 
Armchair Adventure – Nepal from top to bottom – Part One | Gravel Unionen 

The original Armchair Adventure (Kabardino Balkarian Republic) 
https://www.gravelunion.cc/article/gravel-riding-in-the-kabardino-balkarian-republic


) and this is the event I'm going to be riding in during September (
https://www.the-ride-gravel.cc

In this episode, Mark and Caroline Livesey receive an audio file from a listener who shares their frustrating experience trying to get an accurate injury diagnosis.  After months of referrals and confusion, waiting with persistent pain, he was forced to go private.  But even this wasn't enough.  

With their years of experience, Mark and Caroline offer their advice on how to get a quick and accurate diagnosis.  

We also announced two of the Treacle Velo winners.   There are still two more places to win, but you have to be quick. 


More information here https://peakeducationnepal.com/

In this episode of The Brick Session, Mark Livesey sits down with renowned sports scientist Dr. Lindsey Hunt to dive deep into one of the most critical—and often overlooked—elements of triathlon success: racing in extreme heat and humidity. Whether you’re eyeing Kona, Cozumel, or any tropical test of endurance, this conversation is packed with evidence-based insights and practical advice. Dr. Hunt breaks down the science behind heat acclimation: how long it takes, why individual responses vary, and—importantly—whether it works. From structured heat training protocols to the role of sweat rate and core temperature, this episode is filled with golden nuggets that could make or break your race day. If you’ve ever wondered how to train smart for sweltering conditions or how to adapt your approach when the mercury rises, this is one episode you won’t want to miss.

Also in this episode.  Mark Livesey tackles a tough but timely question: How do young professional triathletes make a living in today’s sport? With insights from former pro triathlete Caroline Livesey, the discussion gets straight to the point, breaking down the real economics behind going pro. Mark and Caroline explore the key income streams available to up-and-coming triathletes, including sponsorships, race winnings, appearance fees, coaching, content creation, and more.

They don’t shy away from the realities—it's a hustle, and financial success often depends on more than just performance. From navigating sponsorship deals to building a personal brand and balancing side gigs, this is an eye-opening look into the business side of professional triathlon.

Enjoy!

In this gripping episode of The Brick Session, host Mark Livesey sits down with former elite triathlete and anti-doping advocate Nate Llerandi to explore one of sport's most controversial topics: why some athletes choose to cheat. From the psychology of performance pressure to the gray areas of intent, Mark and Nate don't hold back when they discuss the motivations behind doping.

They also examine the uphill battle faced by drug testing agencies, including the technical challenges and legal loopholes that make securing convictions incredibly difficult. Plus, brace yourself for a few of the most absurd excuses ever offered by busted athletes, including the infamous "sexually transmitted doping" and the "kissing my girlfriend who took something" defense. It's a raw, honest, and sometimes laugh-out-loud conversation that shines a light on the dark corners of competitive sport.

More about Nate Llerandi

Nate Llerandi is a former elite triathlete and accomplished endurance athlete who transitioned into a career in technology and mentorship. He is currently based in Boulder, Colorado.​Athletic Career Llerandi began his athletic journey in swimming at the age of five, inspired by his older siblings. He became a nationally ranked swimmer during his youth and collegiate years at Kenyon College. After college, he embarked on an eight-year professional triathlon career, focusing on Olympic-distance events. His achievements include being the top-ranked American and sixth overall in the ITU World Cup Series. He secured podium finishes at major international competitions, including third at the Pan American Games, fourth at the World Sprint Championships, and fifth at the Goodwill Games.

Following his triathlon career, Llerandi transitioned to competitive Masters cycling. He has won multiple state championships and placed fifth at the U.S. National Hill Climb Championships

Welcome to this episode of "Gravel Legends," where we delve into the world of ultra-endurance cycling and spotlight one of its most formidable athletes: Cynthia Carson.

Cynthia Carson has rapidly ascended the ranks of gravel racing, earning her place among the elite in ultra-endurance cycling. In 2024, she made history by becoming the first woman to win the Atlas Mountain Race, a grueling 844-mile event through Morocco's rugged terrain. Completing the race in 4 days, 19 hours, and 3 minutes, she finished 15th overall, a testament to her exceptional endurance and skill. Her achievements extend beyond the Atlas Mountain Race. Carson has secured victories at the Badlands race in Spain, where she not only claimed the women's title but also set a new course record, finishing in 21 hours and 34 minutes, beating the previous women's time by 10 hours. She has also conquered the Transcordilleras in Colombia, becoming the first woman to complete the race, and has earned top finishes at events like Unbound XL and Gran Guanche Gravel.

What sets Carson apart is her unique mental fortitude. She embraces the challenges of ultra-endurance racing, viewing each obstacle as an opportunity for growth. Her ability to maintain focus and resilience, despite adversity, is a defining characteristic of her racing style.In addition to her mental toughness, Carson's technical skills are noteworthy. Her descending abilities on rough, off-road terrain are exceptional, allowing her to navigate technical descents with confidence and speed. This skill is crucial in gravel racing, where the ability to handle diverse and challenging terrains can make a significant difference. Carson's capacity to endure pain and discomfort is unparalleled. During the Atlas Mountain Race, she developed trench foot after a river crossing but continued to push forward, demonstrating her commitment and determination. Her ability to manage physical discomfort and maintain performance under extreme conditions is a hallmark of her racing career.

Beyond her accomplishments, Carson is a passionate advocate for the cycling community. She has contributed to the Detours podcast, sharing insights into ultra-cycling and encouraging more women to participate in the sport. Her dedication to the cycling community and willingness to share her experiences highlight her commitment to fostering inclusivity and growth within the sport.

In this episode, we've explored the remarkable journey of Cynthia Carson, from her rapid rise in ultra-endurance cycling to her advocacy for the sport. Her story is one of perseverance, skill, and dedication, serving as an inspiration to cyclists around the world.

Thank you for joining us on this episode of "Gravel Legends."  Enjoy!

Recognising the signs of over-training is crucial for athletes to prevent injury, burnout, and long-term performance decline.

Over-training occurs when an athlete pushes their body beyond its ability to recover, leading to physical and mental fatigue, decreased motivation, and higher injury risk. It often happens when there's an imbalance between intense training and insufficient rest.

Athletes may over-train due to a desire to improve performance quickly, pressure to compete, or a mindset of pushing through fatigue, not realizing that recovery is as important as the training itself.

In this episode, Dr. Phillip Patterson explains in more detail why and what to look out for regarding overtraining.  Enjoy!

Inst link @drphilbatterson

In todays episode Mark and Caroline chat with Griff Easter.

Griffin Easter is an American cyclist known for his versatility across road and gravel disciplines. Born on November 6, 1991, in Claremont, California, he has achieved notable successes throughout his career.

2014: Won the 70-mile Division I men’s road race at the USA Cycling Collegiate Road Nationals in Richmond, Virginia, representing Fort Lewis College. 

2017: Secured a stage victory in Stage 6 of the Vuelta a Colombia. • 2018: Claimed wins in Stage 3b and Stage 4 of the Tour de Beauce. 

2024: Triumphed in the Transcordilleras, a grueling 1,045 km self-supported, eight-day gravel stage race across Colombia.
 
Throughout his career, Easter has been associated with teams such as Airgas–Safeway, 303Project, and Start Cycling Team. He continues to compete actively, showcasing his endurance and skill in various cycling events.

The Transcordilleras is an 8-stage ultra-endurance gravel race across Colombia’s rugged and breathtaking landscapes. The race takes riders through the three Andean mountain ranges (Cordilleras Oriental, Central, and Occidental), covering over 1,000 km of diverse and challenging terrain, from high-altitude climbs to remote gravel roads and jungle valleys.


Distance: ~1,000+ km across 8 stages.
Elevation Gain: Massive climbs, often exceeding 20,000m+ total ascent.
Location: Colombia – traversing rural villages, coffee regions, and high-altitude passes. Challenge: Tough climbs, unpredictable weather, and rugged terrain test riders’ endurance and resilience.

The race is self-supported, meaning riders must manage their own nutrition, repairs, and pacing strategies while navigating some of South America’s most demanding gravel roads. It’s considered one of the toughest multi-stage gravel races in the world, attracting elite endurance cyclists and adventurous riders alike.

Enjoy! 


Link to Nepal charity - https://www.gofundme.com/f/help-fund-education-for-two-children-in-nepal

In this special episode of The Brick Session, host Mark Livesey welcomes former Welsh international rugby star Alix Popham. A powerhouse on the pitch, Alix earned 33 caps for Wales, playing at the highest level before retiring from professional rugby.

However, his career came at a cost—Alix has since been diagnosed with early-onset dementia and chronic traumatic encephalopathy (CTE), conditions linked to repeated head trauma during his playing days.
 
Determined to make a difference, Alix co-founded Head for Change, a charity advocating for better brain health awareness and player protection in contact sports. But his competitive spirit hasn’t faded—he’s now channeling his energy into triathlon, taking on the challenge of long-course racing. From brutal rugby tackles to Ironman training, Alix shares his journey of resilience, adaptation, and newfound passion for endurance sports.
Tune in for an inspiring conversation about overcoming adversity, pushing boundaries, and why triathlon has become his next great challenge.

In this special episode of The Brick Session, host Mark Livesey welcomes former Welsh international rugby star Alix Popham. A powerhouse on the pitch, Alix earned 33 caps for Wales, playing at the highest level before retiring from professional rugby.

However, his career came at a cost—Alix has since been diagnosed with early-onset dementia and chronic traumatic encephalopathy (CTE), conditions linked to repeated head trauma during his playing days.

Determined to make a difference, Alix co-founded Head for Change, a charity advocating for better brain health awareness and player protection in contact sports. But his competitive spirit hasn’t faded—he’s now channeling his energy into triathlon, taking on the challenge of long-course racing. From brutal rugby tackles to Ironman training, Alix shares his journey of resilience, adaptation, and newfound passion for endurance sports.
Tune in for an inspiring conversation about overcoming adversity, pushing boundaries, and why triathlon has become his next great challenge.