We're back for 2025 and excited to be here! We start with a fun little this or that 2025 edition and our thoughts on the T100 and Ironman Pro Series. In this episode, Kayla and Erin discuss various aspects of swimming and triathlon training, including hair care routines for swimmers, the effectiveness of swim gadgets, the importance of core engagement in swimming technique, strategies for indoor training on Zwift, and essential advice for beginner triathletes. They emphasize the significance of simplicity in training, the need for fun and enjoyment in the sport, and the importance of not overcomplicating workouts.

Then we move into your questions: 
- Does bilateral breathing have a place in triathlon? 
- What are our thoughts on the gadget EO for helping to swim better. 
- What products do we use for our hair/ skin / body after swimming
- How to remove the buoy from swimming
- How do you pass the time on Zwift
- What do we wish we had known as a beginner triathlon

We look forward to sharing 2025 with you!!

Cheers!
Kayla and Erin 

Chapters

00:00 Welcome Back and New Year Goals
09:55 Triathlon World Updates
18:50 Swimming Techniques and Tips
29:38 Hair Care and Swimming Rituals
31:53 Evaluating Swim Gadgets: Gimmick or Game-Changer?
37:11 Understanding Swim Technique: The Role of Core Engagement
45:52 Indoor Training: Making the Most of Zwift
48:59 Advice for Beginner Triathletes: Keeping It Simple

Summary

In this episode of the Where If Take You podcast, hosts Kayla and Erin discuss Erin's recent race at Indian Wells 70.3, reflecting on her experiences, challenges, and the emotional aspects of returning to racing after surgery. They delve into race strategies, the importance of intentional training, and the evolution of the sport, while also addressing listener questions and sharing lighthearted moments. In this conversation, Erin and Kayla discuss their Christmas wish lists, focusing on winter gear and personal needs. They transition into a discussion about wetsuit care and replacement, sharing insights on how to maintain wetsuits for longevity. The conversation then shifts to their favorite workout preferences, highlighting the types of training they enjoy. They also delve into the upcoming 70.3 World Championships in New Zealand, sharing their thoughts on the race and the competitive field. Finally, they explore rumors and potential changes in triathlon championships, particularly regarding the separation of men's and women's events.

Cheers!
Kayla and Erin

Chapters

00:00 Welcome Back and Race Recap
02:53 Erin's Race Experience and Reflections
05:54 The Importance of Race Strategy
08:57 Running Challenges and Recovery
12:00 Post-Race Reflections and Future Goals
15:02 Emotional Aspects of Racing
17:51 The Evolution of the Sport
21:06 Intentional Training and Future Plans
24:12 Listener Questions and Lighthearted Moments
30:57 Christmas Wish Lists and Winter Needs
34:21 Wetsuit Care and Replacement
37:47 Favorite Workouts and Training Preferences
42:02 Upcoming 70.3 World Championships in New Zealand
47:50 Rumors and Changes in Triathlon Championships

Summary

In this episode of the Mindset in Motion series, Kayla Bowker discusses the importance of self-talk and the inner voice in shaping our mindset, particularly in the context of triathlon and endurance sports. She emphasizes the need to recognize and reframe negative self-talk, offering actionable steps to cultivate a more positive and productive inner dialogue. Through mindfulness and self-compassion, athletes can enhance their performance and overall well-being.

3 Steps to Reframing Your Inner Critic
1. Recognize and Name
2. Challenge and Dispute
3. Reframe

Takeaways

- Changing your self-talk can change your life.
- Your inner voice narrates your experiences and shapes your beliefs.
- Negative self-talk often stems from a desire to protect yourself.
- Recognizing your inner critic is the first step to change.
- Reframing negative thoughts into productive ones is essential.
- Gratitude journaling can help build self-trust.
- Setting intentions can ground your focus during training.
- Practice is key to mastering mindfulness and mental performance.
- You have control over your inner dialogue.
- Self-kindness strengthens your mindset and performance.

Are you ready to revolutionize your mindset and achieve unprecedented success?  My goal is for you to GET OUT of your head, let go of the “SHIT” that is blocking you, let go of the road blocks you keep telling yourself, and grow to become the best version of yourself and find a passion, faith, and strength in yourself that maybe you didn’t even know you had!!! 
https://www.whereyourfeettakeyou.com/mental-performance-coaching

Chapters

00:00 Introduction
10:45 The Impact of Negative Self-Talk
18:30 Practical Applications for Positive Self-Talk

Hosts Kayla and Erin are back answering your questions and talking triathlon and life.

Some of the things we talk about in this episode:
- Flexibility in training can lead to a better performance and reduce burnout.
- how to remove the swim buoy in swimming
- What goggles work best in swimming
- How do we utilize caffeine in races
- Its ok to miss training sessions sometimes
- Our thoughts on the T100 contracts
- What you should do if you miss a training session
- women should be supported in balancing careers and motherhood.

Cheers!
Kayla and Erin

If you could please share the podcast on your socials or leave a review it would be most appreciated.

Chapters

00:00 Introduction to Triathlon Passion
02:55 Vacation Reflections and Fitness Concerns
06:04 The Importance of Flexibility in Training
09:03 Training Consistency and Overcoming Challenges
11:57 Navigating Pregnancy and Training
15:56 The Balance of Holiday Preparations and Training
20:02 Swimming Techniques: Ditching the Buoy
29:10 Choosing the Right Swim Goggles
31:28 Utilizing Caffeine in Races
38:39 Thoughts on T100 Contracts and Athlete Responsibilities
52:32 Managing Missed Training Sessions

Welcome to a new mini series that is being tested out on the podcast - mini episodes all about mindset (mindfulness) in endurance sports / triathlon brought to you by mental performance and triathlon coach Kayla Bowker. If you like it please share with your friends and family!

Summary
In this episode, Kayla Bowker introduces a new series focused on mastering the mindset for triathletes and endurance athletes. The conversation emphasizes the importance of visualization as a powerful mental tool that can enhance performance by mentally rehearsing actions, scenarios, and outcomes. Kayla discusses techniques for effective visualization, including sensory-rich imagery and the significance of mental rehearsal in building confidence and preparing for challenges. The episode concludes with practical applications of visualization in training and racing, encouraging athletes to incorporate these strategies into their routines for improved performance.

Cheers!
Kayla

Takeaways

- Visualization is a powerful mental tool for athletes.
- Mental rehearsal can boost confidence and focus.
- Visualization helps prepare for unexpected challenges.
- Creating sensory-rich imagery enhances the effectiveness of visualization.
- Visualization is not just a mental exercise; it's a rehearsal for success.
- Athletes should visualize actions needed to achieve their goals.
- Mental rehearsal can help reduce pre-race nerves.
- Incorporating visualization into training can improve performance.

In this solo episode, Kayla (professional triathlete and triathlon coach) shares an update on her pregnancy journey, discussing her current stage at over 20 weeks, managing symptoms like nausea and fatigue, and her training regimen as a triathlete. She reflects on motherhood, the dynamics of her growing family, and the challenges of returning to running postpartum. Kayla emphasizes the importance of listening to one's body during pregnancy and adjusting training intensity accordingly, while also addressing listener questions about running during and after pregnancy.

Cheers!
Kayla

Chapters

00:00 Pregnancy Journey Update
05:09 Managing Symptoms and Energy Levels
10:52 Training Adjustments During Pregnancy
19:45 Returning to Running Post-Pregnancy
25:31 Intensity and Pregnancy Training
33:58 Looking Ahead and Future Plans

Fun episode recapping our takeaways on the Men's Ironman World Championships in Kona, HI. We talked about how we loved the content creation before hand but our hot take was that in order to make Nice World Championships elevate to the same energy we have to bring the same energy to it. We then go into sharing our own takeaways from the entire race in which we both came away with the reminder that the race is a three sport race not just a bike show. Next we answer your questions about equipment, how to wake up early on race day, and how we tap into our dedication and motivation. 


Takeaways

- Experiences at T100 Lake Las Vegas provide valuable insights.
- Mental toughness is crucial in endurance sports.
- It's never too late to pursue your dreams.
- Work ethic is shaped by upbringing and experiences.
- Learning from mistakes is part of growth in sports.
- Triathlon is a journey of self-discovery and resilience.

Cheers!!
Kayla and Erin 

Work with us!!! Need Coaching? We are taking on athletes right now! www.whereyourfeettakeyou.com 

Chapters

00:00 Introduction to Triathlon Passion
06:01 Experiences at T100 Lake Las Vegas
12:06 Race Strategies and Mental Toughness
17:57 Analyzing the Men's Race Dynamics
24:09 Final Thoughts on Racing and Strategy
31:31 Dynamic Racing: The Thrill of Competition
36:43 The Unique Challenge of Kona: A Triathlete's Perspective
43:58 Nutrition and Supplements: Fueling Performance
51:54 Work Ethic and Personal Growth: Lessons from Life
01:00:57 Chasing Dreams: It's Never Too Late

Erin shares her excitement about racing a 4k open water swim, while Kayla provides insights into her pregnancy journey and the challenges of balancing training and life. The duo dives into topics such as transition tips for triathletes, the pros and cons of using erg mode on Zwift, finding the right running shoe size, and strategies for dealing with cold weather races. They also explore how to find a competitive edge in racing and Erin's recovery journey after surgery. The episode concludes with predictions for the upcoming T100 race.

Cheers!
Kayla and Erin 


Chapters

00:00 Introduction to the Podcast and Goals
03:03 Erin's Exciting Weekend Plans
06:01 Pike's Peak Adventure on a Gravel Bike
11:01 Kayla's Pregnancy Journey and Training Balance
14:59 Transition Practices and Improving Times
21:04 Erg Mode vs. Non-Erg Mode in Workouts
26:59 Finding the Right Fit in Running Shoes
30:42 Conquering Cold Races
38:42 Finding Your Competitive Edge
47:26 Navigating Recovery Challenges
59:28 Race Predictions and Excitement

In this solo episode, Kayla Bowker shares her journey through pregnancy as a professional athlete, discussing the challenges and triumphs of balancing training, motherhood, and mental health. She provides updates on her training regimen, the impact of pregnancy on her body, and her preparations for welcoming baby number three. Kayla emphasizes the importance of self-care, motivation, and listening to one's body during both pregnancy and postpartum recovery, offering valuable insights for other athletes and mothers.

Cheers!
Kayla

Help support the podcast www.patreon.com/whereyourfeettakeyoupodcast

Chapters

00:00 Introduction to the Journey
01:00 Navigating Pregnancy as an Athlete
10:12 Training Updates and Challenges
15:27 Mental Health and Motivation
22:31 Preparing for Baby Number Three
25:18 Postpartum Recovery Insights

We are back this week with a big recap on our thoughts about the Women's World Championships but first we discuss Erin's recent performance training and experience with a run specialist, Kayla's update on training while pregnant. The conversation also touches on the importance of mental resilience in sports, the pros and cons of fasted training, and the need for better coverage of women's triathlon events. With a mix of personal anecdotes and professional insights, this episode is a must-listen for triathlon enthusiasts and athletes alike.

Cheers!
Kayla and Erin

please help support the podcast www.patreon.com/whereyourfeettakeyoupodcast

Chapters

00:00 Introduction to Triathlon Passion
03:02 Erin's Running Journey and Performance Training
05:55 Training Challenges and Mental Exhaustion
08:59 Weather and Training Conditions in Arizona
12:04 Ironman World Championships Overview
14:58 Insights from the Ironman World Championships
18:00 Discussion on Women's Triathlon Coverage
20:55 Fasted Training: Pros and Cons
24:03 Final Thoughts and Wrap-Up