TriSpecific | Ironman Triathlon Coaching Podcast

Today Pete and I wanted to take a step back and look at the foundations. The true fundamental ingredients or as we call them 'Pillars' to reaching your potential in this sport of triathlon.

In todays age and right now there seems to be a push to hacking this and hacking that. Don't get us wrong - there are indeed some useful 'hacks' to improve performance but like anything - if the fundamentals aren't in place those hacks aren't going to be as potent as they could be.

As James Clear recently put on a great post (linked below) "The thing is, when you look at how the top performers in the world operate and examine what is really going on in their minds and bodies, you often see the complete opposite of a hack. You see repetitions and consistency."

Those last two points ... repetitions and consistency are the WAY! Period.

What We Cover:

  • The 3 pillars to triathlon success and the order they NEED to be focused on
  • Why one particular part of one of the pillars needs to be incorporated as part of your training session and not the way it's typically done (or worse, not done)
  • Simple thoughts on nutrition "Food is INFORMATION for your body" 
  • Fascia and why it's important to look after .. if you don't want to get injured.
  • A simple real hydration formula that WILL get the needed minerals to your soft tissue ... but you need to do a little something else to fix your irrigation
  • Learning to LISTEN to what's important (covers each pillar)
  • The biggest performance killer
  • Simplifying training
  • What repetition really teaches you
  • Data tracking and importance of being in-tune
  • How to improve the effectiveness and efficiency of your training
  • and a whole lot more

Links

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Direct download: FFB38_Foundations.mp3
Category:general -- posted at: 4:36pm PDT

On this weeks Friday Fat Black , Pete and I have the pleasure of having my much better half Charlotte Paul on show.

In this episode we wanted to cover what every single one of us goes through in life - not just our sporting endeavours but also LIFE.

FAILURE

We are all going to fail at some time and that is OK. In fact, it's more then ok ... it's absolutely crucial to becoming successful. Instead of trying to avoid mistakes at all costs, aim to seek opportunities that will lead you to facing your limits (and they're usually ones that ARE self imposed) so that you can learn quickly.

I bet you if you ever look back upon times in your life which led to major growth or successful moments that they were preceded by mistakes, and seemingly unsurmountable obstacles.

As you'll hear about in this episode Charlotte had many failures on her journey to winning her first Ironman in a handy time of 9:00:55 and more after that which led to further successes. I've had my fair share and I guarantee there will be more.

Pete talks about his 'failure' at Ironman Cairns recently.

The key .. the absolute key is learning the lessons. To do so you have to be open to receiving them.

Sit back and relax and learn how failing fast and failing often can be your ticket to the greatest successes you've ever had.

Direct download: FFB37_Failureisgood.mp3
Category:general -- posted at: 6:30am PDT

In todays Friday Fat Black Pete and I discuss stress and it's impacts on your body, especially when it comes to adrenal fatigue (something that I've been dealing with as a post issue of celiac diagnosis last year and something I'm writing about that will inevitably help you because for me it was the 'perfect storm'). What we forget or don't acknowledge is that stress is a stress is a stress and what I mean here is that the more stress we pile on from our lifestyles means the less training stress we can tolerate.

We also go into using HRV (heart rate variability) as a way to track our stress responses in real time. The kicker here is that you might not even feel stressed but your sympathetic nervous (fight-or-flight) system is actually on overdrive and using the tracking apps and devices we link to below can help you become aware of this and create ways to minimise the SNS activity which when chronic will lead to break down and potentially adrenal fatigue.

And finally we jump into one of the biggest stressors we load onto ourselves and this is sleep debt.

Enjoy and as we said in the podcast ... let us know in the comments what you want us to discuss and we will randomly choose a winner to give some cool TriSpecific and Trigger Point swag.

What we cover:

  • The NUMBER ONE saboteur of your performance
  • The major difference in a pro endurance athlete and you the AG endurance athlete is the...
  • Adrenal Fatigue
  • Mind-body Connection
  • Heart Rate Variability specifically LF/HF values
  • Breathing and how it effects both your sympathetic and parasympathetic nervous systems
  • Sleep debt
  • and more

Links:

Stress and performance:
http://www.ncbi.nlm.nih.gov/pubmed/3108174

Stress and HRV:
http://www.sweetwaterhrv.com/documentation/stressandhrv.pdf

SweatBeat App:
http://www.sweetwaterhrv.com/SweetBeatLife/SweetBeatLife_Features.shtml

Heart Rate Strap to use with SweetBeatLife:

Wahoo Fitness Tickr or Tickr Run

Understanding HRV:
http://www.sweetwaterhrv.com

How to switch off and relax:
http://www.heartmathstore.com

Sleep and performnace:
http://jamesclear.com/better-sleep
http://www.ncbi.nlm.nih.gov/pubmed/12683469

Getting better sleep:

http://superhumanencoder.com/entrainer-acoustics/
Sunrise clocks

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Direct download: FFB_36_Stress_HRV_Sleep.mp3
Category:general -- posted at: 7:41pm PDT

In todays podcast Pete and I talk about the BIKE ... quite fitting because the TDF starts tomorrow and we all love riding our bikes.

We discuss how to effectively and efficiently train the bike by looking into the 5 important systems we must train to reach our potential on the bike and become strong so we can race fast in Iron distance races.

What We Cover:

  • The 5 Systems and what they are
  • Fatigue ... it's not all the same
  • We go into each of the 5 systems and speak the why, and how we use and what we use.

Links:

http://www.trispecific.com/its-a-strength-game/

Direct download: FFB35.mp3
Category:general -- posted at: 6:26pm PDT

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