Today I have arguably the best finish chute dancer in the triathlon world Lucy Gossage on the show. Lucy is such an awesome human being, juggling both being an oncologist that is making positive changes to NHS over in the UK, and a professional Ironman triathlete. There's probably a reason she has been dubbed the Duracell bunny! 

As always enjoy.

Image: Ross Grieve

IN TODAY’S EPISODE, WE DISCUSS:

• No pressure
• All about perspective
• Juggling being a pro and an oncologist 
• The 3 essential attributes for all athletes
• Getting mentally tough
• Fitting training in with long work days
• Training when tired
• Why not to DNF
• And so much more

Listen & Subscribe on iTunes | Stitcher Radio

SHOW LINKS:

Lucy on twitter @lucygoss

The finish line dance

lucygossage.com

Join (for Free) our TRISPECIFIC CAFE

https://www.facebook.com/TriSpecific

http://www.instagram.com/trispecific

TS LIFE membership for just $395 for the year is really the no-brainer. Once you sign up we send you a questionnaire and we set up your training in a training peaks account. We plug in the phases you need when you need them and take you towards your races and goals. You get all the supporting content in the member area and coaching support through the TS LIFE private FB group. Join the family today at http://www.trispecific.com/tslife / I’ll send you out our Trucker cap too!

Need accountability?

We now also have TS LIFE + which gives you accountability. To find out more Fill in the coaching application at http://www.trispecific.com/apply and click the TS LIFE + option.

And there is full coaching: Full coaching – it’s the full deal but we only take on a limited amount of folks per year. This is full commitment. But we will help get you to your goals if you commit to the process 100%. That means you commit to us and to yourself!  We do play the long game. Some get there quicker and others take longer but life circumstances matter. Apply at http://www.trispecific.com/apply/

If you need to chat about which option is best for you. Fill in the coaching application at http://www.trispecific.com/apply and click I would like to discuss options.

And If you’d simply like to support the show and with your help make it better. Check out our Patreon page and various benefits at patreon.com/trispecific

PLEASE HELP US GROW…

To subscribe to the podcast, please use the links below:

Click Here to Subscribe via iTunes

If you have a chance, please leave an honest rating and review on iTunes by clicking here. It will help the show and its ranking in iTunes immensely! We appreciate it!

Enjoy the show!

Today I have Evan De Marco on the show. Evan is a sports medicine and nutrition expert, published author, public speaker and frequent guest on television, radio, and digital platforms. He is a successful entrepreneur whose interest in diet, health and supplements began as an athlete and consumer determined to improve an industry that was going through massive transformation. We talk all about CBD oil as right now the world seems obsessed by it. I have been testing it myself as a way to help with my sleep (which it has), and to lessen the inflammation from my ultrarunning pursuits. I'm feeling good and backing up... and it's part of a bigger puzzle. 

We discuss many things on the podcast and with legalization happening around the world this could be an exciting supplement. And Cannabidiol is now legal as per WADA as stated here. 

As always enjoy.

IN TODAY’S EPISODE, WE DISCUSS:

• The obsession with CBD oil and why
• The myths and facts
• Is it legal for athletes?
• Where is it legal?
• The endocannabinoid system
• What is Full Spectrum and what's that mean?
• Dosing, can you have too much?
• Benefits
• Sleep
• How to know what's quality and what's not
• And so much more

Listen & Subscribe on iTunes | Stitcher Radio

SHOW LINKS:

https://omaxhealth.com/

https://www.instagram.com/omaxhealth/

Life to the Max (CBL Oil on Recovery)

Evan on Twitter

Join (for Free) our TRISPECIFIC CAFE

https://www.facebook.com/TriSpecific

http://www.instagram.com/trispecific

TS LIFE membership for just $395 for the year is really the no-brainer. Once you sign up we send you a questionnaire and we set up your training in a training peaks account. We plug in the phases you need when you need them and take you towards your races and goals. You get all the supporting content in the member area and coaching support through the TS LIFE private FB group. Join the family today at http://www.trispecific.com/tslife / I’ll send you out our Trucker cap too!

Need accountability?

We now also have TS LIFE + which gives you accountability. To find out more Fill in the coaching application at http://www.trispecific.com/apply and click the TS LIFE + option.

And there is full coaching: Full coaching – it’s the full deal but we only take on a limited amount of folks per year. This is full commitment. But we will help get you to your goals if you commit to the process 100%. That means you commit to us and to yourself!  We do play the long game. Some get there quicker and others take longer but life circumstances matter. Apply at http://www.trispecific.com/apply/

If you need to chat about which option is best for you. Fill in the coaching application at http://www.trispecific.com/apply and click I would like to discuss options.

And If you’d simply like to support the show and with your help make it better. Check out our Patreon page and various benefits at patreon.com/trispecific

PLEASE HELP US GROW…

To subscribe to the podcast, please use the links below:

Click Here to Subscribe via iTunes

If you have a chance, please leave an honest rating and review on iTunes by clicking here. It will help the show and its ranking in iTunes immensely! We appreciate it!

Enjoy the show!

Today I have good friend Peter Defty back on the show... It's been a while since he's been on and today we go into hydration and why it matters on so many levels. No matter if you are fat adapted or still a carb dependant athlete. At Ironman Canada we saw many athletes day's hampered due to screwing up hydration and fueling. A big goal of mine is to help stop that happening. 

As always enjoy. 

IN TODAY’S EPISODE, WE DISCUSS:

• How you get a competitive advantage in the heat
• Why some athletes can tolerate the heat more
• Pre-hydrating and why you should not do this
• Sweat rates test
• Do you really need supplemental sodium?
• Understanding how dynamic hydration is
• Thermoregulation
• What to use
• A basic starting point on needs
• What electrolytes you DO need
• Why big hits of caffeine in the heat will destroy you
• And so much more

Listen & Subscribe on iTunes | Stitcher Radio

SHOW LINKS:

https://vespapower.com/

Join (for Free) our TRISPECIFIC CAFE

https://www.facebook.com/TriSpecific

http://www.instagram.com/trispecific

TS LIFE membership for just $395 for the year is really the no-brainer. Once you sign up we send you a questionnaire and we set up your training in a training peaks account. We plug in the phases you need when you need them and take you towards your races and goals. You get all the supporting content in the member area and coaching support through the TS LIFE private FB group. Join the family today at http://www.trispecific.com/tslife / I’ll send you out our Trucker cap too!

Need accountability?

We now also have TS LIFE + which gives you accountability. To find out more Fill in the coaching application at http://www.trispecific.com/apply and click the TS LIFE + option.

And there is full coaching: Full coaching – it’s the full deal but we only take on a limited amount of folks per year. This is full commitment. But we will help get you to your goals if you commit to the process 100%. That means you commit to us and to yourself!  We do play the long game. Some get there quicker and others take longer but life circumstances matter. Apply at http://www.trispecific.com/apply/

If you need to chat about which option is best for you. Fill in the coaching application at http://www.trispecific.com/apply and click I would like to discuss options.

And If you’d simply like to support the show and with your help make it better. Check out our Patreon page and various benefits at patreon.com/trispecific

PLEASE HELP US GROW…

To subscribe to the podcast, please use the links below:

Click Here to Subscribe via iTunes

If you have a chance, please leave an honest rating and review on iTunes by clicking here. It will help the show and its ranking in iTunes immensely! We appreciate it!

Enjoy the show!

Today I have ultrarunner and coach Jeff Browning aka Go Bronco Billy on the show. Jeff just turned 47, recently won the Hard Rock 100, his 32nd 100 miler after coming 5th at the Western States Endurance 100 not that many weeks before. Now I won't say his 18 years of competitive ultrarunning have been plain sailing but in the last few years Jeff has focused on a few things specifically that have led him to be able to crush folks half his age after going through some health issues. So for all of us aging athletes, this podcast is an important one - and for you youngen listeners... You get away with it until you don't. Heed the advice. 

I'm psyched on this one. I know you'll enjoy.

Image: Gary Wang

IN TODAY’S EPISODE, WE DISCUSS:

• What you do not want to be neglecting
• Some simple time effective strength routines
• Fitting it all in with a family
• Coffee... Yes we talk coffee!
• Why having a cross-training activity is super important (lucky triathletes...)
• Candida flare ups
• OFM
• Understanding your personality
• And so much more

Listen & Subscribe on iTunes | Stitcher Radio

SHOW LINKS:

@gobroncobilly

gobroncobilly.com

Join (for Free) our TRISPECIFIC CAFE

https://www.facebook.com/TriSpecific

http://www.instagram.com/trispecific

TS LIFE membership for just $395 for the year is really the no-brainer. Once you sign up we send you a questionnaire and we set up your training in a training peaks account. We plug in the phases you need when you need them and take you towards your races and goals. You get all the supporting content in the member area and coaching support through the TS LIFE private FB group. Join the family today at http://www.trispecific.com/tslife / I’ll send you out our Trucker cap too!

Need accountability?

We now also have TS LIFE + which gives you accountability. To find out more Fill in the coaching application at http://www.trispecific.com/apply and click the TS LIFE + option.

And there is full coaching: Full coaching – it’s the full deal but we only take on a limited amount of folks per year. This is full commitment. But we will help get you to your goals if you commit to the process 100%. That means you commit to us and to yourself!  We do play the long game. Some get there quicker and others take longer but life circumstances matter. Apply at http://www.trispecific.com/apply/

If you need to chat about which option is best for you. Fill in the coaching application at http://www.trispecific.com/apply and click I would like to discuss options.

PLEASE HELP US GROW…

To subscribe to the podcast, please use the links below:

Click Here to Subscribe via iTunes

If you have a chance, please leave an honest rating and review on iTunes by clicking here. It will help the show and its ranking in iTunes immensely! We appreciate it!

Enjoy the show!

Today Charlotte and I analyze Ironman Canada race day in the tough conditions that athletes were presented with on the day. Being on the ground we witnessed many mistakes that led to much slower times and many DNF's. It's a tough course but many athletes still performed and they did so because they executed wisely and likely adjusted expectations to match the conditions of the day while still racing. As always no matter the result, there are many lessons that can lead us to become better athletes. 

Enjoy.

IN TODAY’S EPISODE, WE DISCUSS:

• Propper conditioning
• What many athletes were lacking
• How not to DNF
• How to get lucky! 
• What stuffed some athletes up pre-race
• Learning to suffer
• A rant on what I hope not to see again
• And more

Listen & Subscribe on iTunes | Stitcher Radio

IRONMAN Canada and IRONMAN 70.3 Canada race pictures provided courtesy of AbovetheBurn.com Photography and Kwazadilla.com.

SHOW LINKS:

You don't need a why! 

@charliepaul

@kristianmanietta

Join (for Free) our TRISPECIFIC CAFE

https://www.facebook.com/TriSpecific

http://www.instagram.com/trispecific

TS LIFE membership for just $395 for the year is really the no-brainer. Once you sign up we send you a questionnaire and we set up your training in a training peaks account. We plug in the phases you need when you need them and take you towards your races and goals. You get all the supporting content in the member area and coaching support through the TS LIFE private FB group. Join the family today at http://www.trispecific.com/tslife / I’ll send you out our Trucker cap too!

Need accountability?

We now also have TS LIFE + which gives you accountability. To find out more Fill in the coaching application at http://www.trispecific.com/apply and click the TS LIFE + option.

And there is full coaching: Full coaching – it’s the full deal but we only take on a limited amount of folks per year. This is full commitment. But we will help get you to your goals if you commit to the process 100%. That means you commit to us and to yourself!  We do play the long game. Some get there quicker and others take longer but life circumstances matter. Apply at http://www.trispecific.com/apply/

If you need to chat about which option is best for you. Fill in the coaching application at http://www.trispecific.com/apply and click I would like to discuss options.

PLEASE HELP US GROW…

To subscribe to the podcast, please use the links below:

Click Here to Subscribe via iTunes

If you have a chance, please leave an honest rating and review on iTunes by clicking here. It will help the show and its ranking in iTunes immensely! We appreciate it!

Enjoy the show!

Today Charlotte and I talk about race week. What's essential to stack the deck of race day success in your favor, we go into some Ironman Canada specifics but the reality is, it's all relevant no matter the race you are doing. Last year I did a "how to pace and race an Ironman" with my buddy and coach Patrick Ash which is also a must listen. 

Enjoy.

IN TODAY’S EPISODE, WE DISCUSS:

• The temps are skyrocketing, so how to adjust for that with fueling, cooling, and pacing
• Being prepared
• Dealing with nerves
• Sleep
• Our thoughts on a Coffee taper 🤔
• Riding a challenging bike course
• What happens if you F@%K it up
• Race week nutrition
• Clean your bike! 
• And more

Listen & Subscribe on iTunes | Stitcher Radio

SHOW LINKS:

@charliepaul

@kristianmanietta

Join (for Free) our TRISPECIFIC CAFE

https://www.facebook.com/TriSpecific

http://www.instagram.com/trispecific

TS LIFE membership for just $395 for the year is really the no-brainer. Once you sign up we send you a questionnaire and we set up your training in a training peaks account. We plug in the phases you need when you need them and take you towards your races and goals. You get all the supporting content in the member area and coaching support through the TS LIFE private FB group. Join the family today at http://www.trispecific.com/tslife / I’ll send you out our Trucker cap too!

Need accountability?

We now also have TS LIFE + which gives you accountability. To find out more Fill in the coaching application at http://www.trispecific.com/apply and click the TS LIFE + option.

And there is full coaching: Full coaching – it’s the full deal but we only take on a limited amount of folks per year. This is full commitment. But we will help get you to your goals if you commit to the process 100%. That means you commit to us and to yourself!  We do play the long game. Some get there quicker and others take longer but life circumstances matter. Apply at http://www.trispecific.com/apply/

If you need to chat about which option is best for you. Fill in the coaching application at http://www.trispecific.com/apply and click I would like to discuss options.

PLEASE HELP US GROW…

To subscribe to the podcast, please use the links below:

Click Here to Subscribe via iTunes

If you have a chance, please leave an honest rating and review on iTunes by clicking here. It will help the show and its ranking in iTunes immensely! We appreciate it!

Enjoy the show!

Today I have my friend, clinical counselor and mental performance consultant Greg McDonnell on the podcast. We've tried for a while to make this happen and at the end of the day Greg came round to our place and we sat down and talked through the stories we tell ourselves. Because honestly, it's those narratives that can either build us up and keep us stuck seeing the same old crap over and over again. 

I know you'll enjoy this one. 

IN TODAY’S EPISODE, WE DISCUSS:

• The stories we tell ourselves and how they either help or crush us
• The foundations of these stories
• Strategies on mental toughness development
• Why you need Big Hairy Audacious Goals and where you need to then put them
• And so much more

Listen & Subscribe on iTunes | Stitcher Radio

SHOW LINKS:

http://www.mcdonnellcounselling.ca/

Join (for Free) our TRISPECIFIC CAFE

https://www.facebook.com/TriSpecific

http://www.instagram.com/trispecific

TS LIFE membership for just $395 for the year is really the no-brainer. Once you sign up we send you a questionnaire and we set up your training in a training peaks account. We plug in the phases you need when you need them and take you towards your races and goals. You get all the supporting content in the member area and coaching support through the TS LIFE private FB group. Join the family today at http://www.trispecific.com/tslife / I’ll send you out our new Trucker cap too!

Need accountability?

We now also have TS LIFE + which gives you accountability. To find out more Fill in the coaching application at http://www.trispecific.com/apply and click the TS LIFE + option.

And there is full coaching: Full coaching – it’s the full deal but we only take on a limited amount of folks per year. This is full commitment. But we will help get you to your goals if you commit to the process 100%. That means you commit to us and to yourself!  We do play the long game. Some get there quicker and others take longer but life circumstances matter. Apply at http://www.trispecific.com/apply/

If you need to chat about which option is best for you. Fill in the coaching application at http://www.trispecific.com/apply and click I would like to discuss options.

PLEASE HELP US GROW…

To subscribe to the podcast, please use the links below:

Click Here to Subscribe via iTunes

If you have a chance, please leave an honest rating and review on iTunes by clicking here. It will help the show and its ranking in iTunes immensely! We appreciate it!

Enjoy the show!

Today Charlotte and I talk about commitment, desire, responsibility and also smiling your way to results. 

IN TODAY’S EPISODE, WE DISCUSS:

• What desire will do for you
• Self-efficacy
• Responsibility
• Grant Giles post on Coaching 101
• Smiling

Listen & Subscribe on iTunes | Stitcher Radio

SHOW LINKS:

@charliepaul

@kristianmanietta

Join (for Free) our TRISPECIFIC CAFE

https://www.facebook.com/TriSpecific

http://www.instagram.com/trispecific

TS LIFE membership for just $395 for the year is really the no-brainer. Once you sign up we send you a questionnaire and we set up your training in a training peaks account. We plug in the phases you need when you need them and take you towards your races and goals. You get all the supporting content in the member area and coaching support through the TS LIFE private FB group. Join the family today at http://www.trispecific.com/tslife / I’ll send you out our new Trucker cap too!

Need accountability? 

We now also have TS LIFE + which gives you accountability. To find out more Fill in the coaching application at http://www.trispecific.com/apply and click the TS LIFE + option.

And there is full coaching: Full coaching – it’s the full deal but we only take on a limited amount of folks per year. This is full commitment. But we will help get you to your goals if you commit to the process 100%. That means you commit to us and to yourself!  We do play the long game. Some get there quicker and others take longer but life circumstances matter. Apply at http://www.trispecific.com/apply/

If you need to chat about which option is best for you. Fill in the coaching application at http://www.trispecific.com/apply and click I would like to discuss options.

PLEASE HELP US GROW…

To subscribe to the podcast, please use the links below:

Click Here to Subscribe via iTunes

If you have a chance, please leave an honest rating and review on iTunes by clicking here. It will help the show and its ranking in iTunes immensely! We appreciate it!

Enjoy the show!

Today Charlotte and I talk about how thoughts create results. 

This is a really important concept to grasp as it will impact not only your sports performance but also life. 

No, we aren't going all woo-woo on you here. You'll see how you’ve played this out and how you can think better to, therefore, create better outcomes.

Charlotte takes us through a model of how thoughts create results and we give you some solid examples. 

IN TODAY’S EPISODE, WE DISCUSS:

• The Thoughts to Results Model
• The question you need to ask
• Why you dread some sessions
• If you're not getting results, how to reverse engineer to see what the true causing factor is. 

Listen & Subscribe on iTunes | Stitcher Radio

SHOW LINKS:

@charliepaul

@kristianmanietta

Join (for Free) our TRISPECIFIC CAFE

https://www.facebook.com/TriSpecific

http://www.instagram.com/trispecific

TS LIFE membership for just $395 for the year is really the no-brainer. Once you sign up we send you a questionnaire and we set up your training in a training peaks account. We plug in the phases you need when you need them and take you towards your races and goals. You get all the supporting content in the member area and coaching support through the TS LIFE private FB group. Join the family today at http://www.trispecific.com/tslife / I’ll send you out our new Trucker cap too!

We now also have TS LIFE + which gives you accountability. To find out more Fill in the coaching application at http://www.trispecific.com/apply and click the TS LIFE + option.

And there is full coaching: Full coaching – it’s the full deal but we only take on a limited amount of folks per year. This is full commitment. But we will get you to your goals. We do play the long game. Some get there quicker and others take longer but life circumstances matter. Apply at http://www.trispecific.com/apply/

If you need to chat about which option is best for you. Fill in the coaching application at http://www.trispecific.com/apply and click I would like to discuss options.

PLEASE HELP US GROW…

To subscribe to the podcast, please use the links below:

Click Here to Subscribe via iTunes

If you have a chance, please leave an honest rating and review on iTunes by clicking here. It will help the show and its ranking in iTunes immensely! We appreciate it!

Enjoy the show!

5 years... Can you believe the Fat Black podcast is 5 years old? Truth be told, the podcast is 5 years old as it originally started as 'The TriSpecific Podcast" on June 15, 2013, before morphing into "The Friday Fat Black" in November 2013, but this episode marks the 5th year that I've been putting out podcasts. Pat on the back.😆 

Charlotte and I are again talking about performance. I should probably stop calling it the performance series, because each time we do a show, there will be topics and advice that can lead you by the hand to getting better performances. Today we cover a number of things, but after seeing a bunch of post-race debriefs, being around races and conversing with athletes we see a lot of self-sabotage. Not all of this is conscious by the way and we are going to help you stop doing these things and ultimately lead you (if you choose) to become a better athlete.  

IN TODAY’S EPISODE, WE DISCUSS:

• Why post-race debriefs can improve future performances
• Race day nutritional sabotages
• Planning
• All races can be A- Races
• Practicing something never practiced
• And more

Listen & Subscribe on iTunes | Stitcher Radio

SHOW LINKS:

@charliepaul

@kristianmanietta

Join (for Free) our TRISPECIFIC CAFE

https://www.facebook.com/TriSpecific

http://www.instagram.com/trispecific

TS LIFE membership for just $395 for the year is really the no-brainer. Once you sign up we send you a questionnaire and we set up your training in a training peaks account. We plug in the phases you need when you need them and take you towards your races and goals. You get all the supporting content in the member area and coaching support through the TS LIFE private FB group. Join the family today at http://www.trispecific.com/tslife / I’ll send you out our new Trucker cap too!

And there is full coaching: Full coaching – it’s the full deal but we only take on a limited amount of folks per year. This is full commitment. But we will get you to your goals. We do play the long game. Some get there quicker and others take longer. If someone is selling 12 weeks to a 9 hour Ironman… You best be already in great shape and knocking on the door. Apply at http://www.trispecific.com/apply/

If you need to chat about which option is best for you. Fill in the coaching application at http://www.trispecific.com/apply and click I would like to discuss options.

Get to Kona via TriSpecific’s plans, membership or coaching in 2018 and get yourself a FREE Ceepo frameset and other goodies. 

PLEASE HELP US GROW…

To subscribe to the podcast, please use the links below:

Click Here to Subscribe via iTunes

If you have a chance, please leave an honest rating and review on iTunes by clicking here. It will help the show and its ranking in iTunes immensely! We appreciate it!

Enjoy the show!