The Endurance Specific Podcast (general)

Today we have one of my good friends and proud South African Raoul De Jongh on the Fat Black… Raoul was on way back when… Well one of my first podcast before it was the Fat Black. This man has so much wisdom attainable to anyone when they simply make the choose and developed awareness in their lives.

I’m excited and I know I can speak for Pete as well to go back and relisten to grab those nuggets of gold.

Enjoy.

In today's episode we discuss:

  • Understanding The 4 pillars.
  • The key quality to life and how it creates happiness.
  • Raoul’s nighttime practices.
  • Taking responsibility for your rest and recovery.
  • What you can stress about.
  • The coach/ athlete relationship - how it really works.
  • The right outlet for competitiveness.
  • Balancing social life with triathlon life.
  • How (and why) to be a better human being.
  • Excellence is a moving target.
  • The Athlete Manifesto.
  • Embracing failure, not fearing it.

Show Links

Connect with Raoul at his website:

http://www.urban-ninja.co.za/

And other social media pages:

http://twitter.com/raouldejongh

Tumblr

http://www.instagram.com/raouldejongh

Show Sponsors:

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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 me 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!

Direct download: FB131_-_Raoul_De_Jongh.mp3
Category:general -- posted at: 3:30pm PDT

Today we are joined but our good friend, Peter Defty to help gain some basic understanding of science - in particular science related to nutrition. There is a lot of misinformation floating around on nutrition, with plenty of “experts” presenting studies to support arguments, but it's important to know how studies are performed, what was involved and what motivations were behind them. Peter helps us to view science the way it is intended to be viewed and helps to take away the stress and fear-mongering that bad science and lazy journalism help to create.

In today's episode we cover:

  • Why understanding science is important for athletes.
  • Good science VS bad science.
  • The role that media plays in misrepresenting scientific studies.
  • Peter’s 2 “S’s”.
  • Understanding how true science works.
  • Causation VS correlation.
  • Controlled studies, study design versus real world.
  • Confirmational bias.
  • The importance of a peer-review process.
  • The significance of the FASTER study.
  • What the data means in the real world.
  • What the FASTER study means for athletes.

Links from the show:

http://www.metabolismjournal.com/article/S0026-0495(15)00334-0/abstract 

http://www.vespapower.com

Show Sponsors:

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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 me 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!

Direct download: FB130_-_Peter_Defty.mp3
Category:general -- posted at: 3:03pm PDT

Today we have Xena (Caroline Steffen) on the show.  Xena just won Mandurah 70.3 - which I think is her 20th 70.3 distance win - on the back of racing Noosa and before that of course, Kona where she placed 9th after a difficult lead up which we discuss on the show.

We peel back the layers of the onion to see what drives the success of the warrior princess.

In today's episode we discuss:

  • Lesson’s that Xena learned under Brett Sutton
  • The Hoff
  • How she got through Kona and why she HAD to finish
  • Not holding back
  • How to stay focused.
  • The defining moment for Caroline’s success
  • Talent and Hard work
  • Learning from adversity
  • What’s on Xena’s ipod right now
  • The Importance of racing on a team
  • And many more awesome insights

Links from the show:

You can connect with Caroline at:

Facebook:   https://www.facebook.com/steffencarolinexena

Twitter & Instagram:   @caroline_xena 

Website:  http://xenasport.com 

Show Sponsors:

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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 me 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!

 

Direct download: FB129_-_Caroline_Steffen.mp3
Category:general -- posted at: 3:30pm PDT

Today Pete and I get to chew the fat with Koppo Kopcikas, whom I met way back when I started my triathlon coaching journey at a level 1 tri course. Over the last 29 weeks I’ve been following Koppo’s inspirational LCHF life changing journey. It’s a story that just needed to be told. You might not even have a ton of weight to lose but you might be wondering how the hell you could do this LCHF journey.

Enjoy.

In today's episode we discuss:

  • Koppo's decision to make a change.
  • The trappings of food for reward.
  • Going all in on LCHF
  • Koppo’s advice for LCHF
  • How Koppo fuelled his body ‘then’ VS ‘now’.
  • Making the commitment to a lifestyle change
  • Overcoming a major injury.
  • The Green Man: 200 Runs in 200 days
  • Koppo’s favourite meals

Links from the Show

Connect with Koppo on facebook at:

https://www.facebook.com/ironkoppo

Show Sponsors:

TriTravel

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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 me 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!

Direct download: FB128_-_Koppo_Kopcikas.mp3
Category:general -- posted at: 5:07pm PDT

In today’s Fat Black Podcast Pete and I go into why it’s swimbikerun and not swim + bike + run and why that's important to your ultimate results and getting the most out of your training buck.

In today’s episode we discuss:

  • Why you shouldn’t underestimate the cost of the swim and how best to train it
  • What you must do to maintain enjoyment in our sport
  • What you are not!
  • Understanding fatigue and avoiding injury
  • What swimming in triathlon actually is
  • The bike and why you need to train differently than a cyclist
  • Effective run training
  • And more

Show Links

www.thefatblackpodcast.com

Show Sponsors:

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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 me 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!

Direct download: FB127_-_Its_SWIMBIKERUN.mp3
Category:general -- posted at: 5:35pm PDT

Today I had my buddy and for the last few months infrequent training partner Mike Conway of Back into Action Physio drop by so Pete and I could discuss the typical things he sees in his practice when it comes to us Triathletes and being a very solid athlete himself.  Mike pretty much got into physio to fix his own body and today he gives us not only a ton of great insights but someways we can go about to help ourselves out. 

Now I say infrequent training partner because he has had his head down every spare minute out of the his practice developing his SKIRAD app which recently launched and while it's targeted at skiers and boarders the Fit for Snow screen can for the most part be a great screen for us athletes. You can check it out in the link below. Enjoy. 

In Today’s Episode We Cover:

  • Setting Gold Standards of Movement.
  • Pre-flight checks - what they are and why you MUST be doing these.
  • Knowing yourself and how you move.
  • Mike’s injuries (prepare to be shocked).
  • The KEY areas that Mike looks for when treating athletes.
  • Common triathlon injuries and how to fix.
  • Mike’s cool new app.
  • Dynamic Warm-ups.
  • Why you need to cool down.
  • Easy ways to screen you movement,  without using equipment.

Links from the show:

 

Back into Action Physio (Whistler)

Facebook

Twitter

YouTube

Get the SKIRAD app (click image below)

skirad

 

Show Sponsors:

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Please Help Us Grow…

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

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If you have a chance, please leave me 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!

Direct download: FB126_-_Back_into_Action_with_Mike_Conway.mp3
Category:general -- posted at: 5:52pm PDT

“Courtesy of Specialized Bicycles / © BrakeThrough Media” 

Speaking with pro athletes always provides a plethora of wisdom. We get an inside look at what makes those who are successful… Successful. And this is the case with Brent McMahon.

Brent McMahon is one bad ass triathlete whom is also an Olympian, World Cup Champion, Xterra Champion, IRONMAN 70.3 and IRONMAN Champion.

If you don’t know… Brent debuted his first Ironman and clocked the 15th fastest time of all time and fastest IM rookie ever with a 7:55 course record at Ironman Arizona - to show sub 8 was no fluke he went 7:56 in IM Brazil earlier this year and recently did his first IM World Champs and came in 9th.

This episode is full of wisdom all of us athletes can use.

In Today’s Episode We Cover:

  • The Kona Lessons, the experience
  • Benchmarking
  • Two things successful athletes have
  • The tools in the tool belt for when it gets tough
  • The one thing (other than riding the best bikes) that Pete and Brent share.
  • Why working for 20 years  with Lance Watson has worked.
  • Very important advice for AG athletes.
  • IST?! And what it is
  • The BIG mistake that Brent has learned from.
  • The only thing to focus on
  • What Brent does for fun.

Links from the show:

Brent's Blog

http://www.brentmcmahon.com/

Facebook

Twitter

Instagram

Also Thanks to Jim and Iri from Breakthrough Media for the photo usage of Brent and also for taking incredible images. Check them out here:

http://www.brakethroughmedia.com/

@iamspecialized / @iamspecialized_tri

Show Sponsors:

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Please Help Us Grow…

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

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If you have a chance, please leave me 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!

Direct download: FB125_-_Brent_McMahon.mp3
Category:general -- posted at: 7:06pm PDT

With the launch of our Bottlenecks Project, Pete and I decided to get on and talk about the fundamentals. 4 basic bottlenecks which really need to be covered before anything else. We do mention a 5th in the episode because frankly it is the overriding bottleneck that stops us from really removing the 4 discussed in this podcast, the four we dive into in our successful Ironman/70.3 Blueprint systems and all other bottlenecks that exist.

Show Notes Bullets

  • The Basic Nutrition Principles
  • Getting Enough Sleep
  • Training Right
  • Tissue Work
  • And the solutions to these above

Links from the show:

The Bottlenecks Project http://thefatblackpodcast.com 

Show Sponsors:

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Please Help Us Grow…

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

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If you have a chance, please leave me 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 Pete and I get to chat strength training for endurance performance with Chris Ritter of Ritter Performance. Chris has over a decade of experience successfully coaching a diverse population of athletes and clientele; from youth to masters athletes and even Olympic Gold Medalists.

In today's episode we discuss:

  • Beliefs in S&C
  • How strength training can magnify results
  • The importance of the posterior chain
  • Movement practices
  • Functional exercises
  • Screening and what’s all about
  • When not to lift
  • Why slowing down is the key for endurance athletes when it comes to strength training
  • Protecting the priority
  • The questions to ask
  • Holding back v pushing forward
  • And more

Links from the Show:

Check out Chris's website and other social media pages at .....

Website: http://rittersp.com/

Facebook: http://www.facebook.com/RITTERSP

Twitter: http://twitter.com/rittersp

Youtube: https://www.youtube.com/user/RITTERSPvideos/feed

And:  http://rittersp.com/fat-black-podcast/ - Gain access to our pull-up progression to go from just hanging on the bar to becoming a pull-up master.

Also check out Pete and my The Fat Black Bottlenecks Project. 10 short interviews to help you remove the bottlenecks hindering your bests.

Show Sponsors:

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Please Help Us Grow…

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

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If you have a chance, please leave me 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!

 

Direct download: FB123_-_Chris_Ritter.mp3
Category:general -- posted at: 6:49pm PDT

We always love talking with Steph Lowe … The shows just flow and we have a lot of fun while getting across very good useable information. If you so wish to take it on board and improve your health and athletic outcomes. Nutrition is a huge pillar to success and it can’t be discussed enough. So this week as we are focusing on food and how awesome it is we are talking simple fundamentals and Stephs new ebook.

In this episode we discuss:

  • Keeping it simple
  • What is food?
  • Truths about gluten.. Yes that little chestnut again but it needs to be said
  • Dairy
  • Fat that's BAD
  • Resetting.. What’s it all about
  • The Real Food Reset
  • Jerfing… It’s more than just eating real food
  • 2-1-2 concept
  • And more goodness.

Links from the show:

Check out Steph's website and other social media pages at:

Website:  www.thenaturalnutritionist.com.au

Facebook: /thenaturalnutritionist

Instagram:  @thenaturalnutritionist

Twitter: @natnutritionist

To purchase Steph's E-book, go to:

http://www.thenaturalnutritionist.com.au/store/reset/

(Get it for less than $10 and use discount code: fatblack)

Show Sponsors:

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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 me 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!

Direct download: FB122_-_Steph_Lowe.mp3
Category:general -- posted at: 9:30pm PDT

We love the boys from Skratch Labs… Both Chef Biju and Dr Allen Lim are not only smart boys when it comes to removing all the crap and what its about but they are also entertaining and fun to speak with.

Today Pete and I got to speak with Chef Biju and show how simple real food, sports nutrition and rolling up your sleeves in the kitchen really is!

In today's episode we discuss:

  • Biju is lazy and how that has helped his cooking
  • The one food that you use to ‘finish’ off a meal that will brighten a dish and give it some punch
  • The equipment
  • Favourite recipe
  • Food is not just about performance
  • The danger of eating alone
  • And a load more fun

Links from the Show:

Check out Chef Biju at:

http://www.skratchlabs.com/

www.littlecurryshop.com

https://twitter.com/bijuthechef

http://feedzonecookbook.com/allen-biju/

Show Sponsors:

TriTravel

Smith Optics

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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 me 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!

Direct download: FB121_-_Chef_Biju.mp3
Category:general -- posted at: 3:30pm PDT

Linsey Corbin is one of those athletes that does not lie down easily. The passion Linsey has for triathlon is immense. This year for the first time in 10 years she couldn't race Ironman World Champs because of an injury, so Linsey signs up as a volunteer and heads over to the Big Island to cheer and help out. Awesome.

Today Pete and I got to enjoy seeing and hearing Linsey’s passion for the sport come through loud and clear and bring wisdom along with it - for all that are willing to listen … you should listen because she has posted the 5th fastest female IM time in history!

In today's episode, we discuss:

  • The unexpected lessons from watching Kona
  • Pressure and expectations
  • Living and learning from mistakes
  • Injuries are not textbook
  • Chris Corbins (Linsey’s Hubby) best advice
  • Listening
  • How wanting to control everything hurts us
  • What it takes to be successful
  • Her 3 biggest mistakes
  • An Age Grouper Tip
  • Making it work with family
  • Dealing with the inner critic
  • Her favourite workout … We approve

Links from the Show:

Read about and catch up with Linsey at ......

http://www.linseycorbin.com

Facebook:   https://www.facebook.com/Linsey-Corbin-141393535892316/)

Twitter:   https://twitter.com/linseycorbin

Instagram (http://instagram.com/linseycorbin)

YouTube (http://www.youtube.com/channel/UCaj1eKllt3k3MxgUdHhOvRw)

Show Sponsors:

TriTravel

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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 me 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!

Direct download: FB120_-_Linsey_Corbin.mp3
Category:general -- posted at: 4:35pm PDT

Living a life of adventure, intrigue and having a fun time is something close to us here at TriSpecific and why we are slowly and steadily building our TS LIFE platform. Because we can integrate Triathlon with family and life and not have it become a negative in the other areas of your life.

That’s why we love following the Legh’s … Chris being a long time professional triathlete and it’s awesome to see how Sara and him are living that life of adventure with the kids while still working hard.

Like always on The Fat Black podcast… Loads of lessons you can take on board and make life better :)

In this episode, we discuss:

  • Kona 97 .. The complete breaking down of the body and lessons
  • Life adventures
  • How to avoid conflicts with family/partners and training
  • What it’s all about
  • A defining moment
  • Learning how to race… Developing your triathlon chops
  • What not to be afraid of
  • Mentoring
  • Advice to his 25 year old self
  • The commitment needed to step up

 

Links from the show:

Follow Chris on twitter at:   https://twitter.com/chrislegh 

and that 1997 Iron Man: https://www.youtube.com/watch?v=TyYkKkLRAec

Show Sponsors:

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Please Help Us Grow…

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

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If you have a chance, please leave me 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!

Direct download: FB119_-_Chris_Legh.mp3
Category:general -- posted at: 3:04pm PDT

Pete and I chew the fat on Kona… Some tips, thoughts, our pie in the sky guesses and also on getting to the Big Island in 2016.

In this episode we discuss:

  • More mistakes
  • Where to position yourself at the swim start
  • The critical points on the bike
  • How to deal with the heat
  • Managing your hydration and cooling
  • Don’t make THIS mistake at the Aid Stations
  • Who we think will take the win

Show Sponsors:

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Please Help Us Grow…

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

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If you have a chance, please leave me 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!

Direct download: FB118_-_Kona_time.mp3
Category:general -- posted at: 3:00pm PDT

Pete and I speak with the good doctor, Phil Maffetone on avoidable mistakes athletes make in race week and on race day in Kona. Even if you are not in Kona this discussion applies to all races… We just see smaller errors in Kona become a big thing.

If you are racing … It’s not too late to listen and learn.

In this episode we discuss:

  • What you want to be doing in Kona in race week
  • The one word from Phil on what you need to do
  • What Mark Allen did in race week
  • Where you focus should be
  • Choose these ____ battles wisely
  • Coffee abstinence … Worth it or not?
  • Caffeine supplementation, what you need to know for Kona
  • The dietary changes in race week
  • When to show up
  • What you want to be relying on for the race
  • And more.

Show Links:

Links from the show include:

Website:  http://philmaffetone.com/

And a link to the TED talk referred to is:

https://www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend

Show Sponsors:

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Please Help Us Grow…

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

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If you have a chance, please leave me 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!

Direct download: FB117_-_Phil_Maffetone.mp3
Category:general -- posted at: 7:16am PDT

I literally have two pages of notes from this interview with Greg Bennett. Pete and I really enjoyed our chat with GB but when someone has been around as long as Greg and won as many big time races along with being part of a winning team with his wife Laura (we will have to get Laura on the show soon) one needs to take note.

There is much wisdom gained and things I know I’ll add to my toolbox to help me going forward.

In this episode we discuss:

  • The thing that keeps them going
  • Stepping up VS stepping out
  • Talent VS hard work
  • Big tips on visualisation, and something we are adding
  • Distracting from pain
  • What being professional means
  • The game that helped Greg winning the biggest prize purse ever
  • Why you want to be nervous
  • Becoming the athlete you need to become
  • Investing in yourself
  • Planning long
  • Leveraging passion

Links from the show:

Website:  http://www.bennettendurance.com/

Twitter:  @gregbennett1

Show Sponsors:

TriTravel

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Please Help Us Grow…

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

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If you have a chance, please leave me 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!

Direct download: FB116_-_Greg_Bennett.mp3
Category:general -- posted at: 3:30pm PDT

Today Pete and I had the pleasure of speaking with James Lawrence AKA the Iron Cowboy. We thought we were going to discuss the why and the doing of the 50 iron distances in 50 states in 50 days… But we got so much more. Truly inspiring stuff from a guy not afraid of telling it how it is. Many life lessons in this Fat black Podcast … Enjoy, we sure did.

In today's episode we discuss:

  • The accidental world record
  • The true way to find yourself
  • Generation soft!
  • Jame’s why - childhood obesity
  • Blowing the cost of good food argument out of the water
  • 50-50-50 is only the start line.
  • The importance of cooking and where to learn
  • A 10 day experiment in mental strength development!
  • What YouTube is good for
  • The biggest “LACK” in the world right now
  • How to train for 50 iron distances
  • Training to go slow…
  • Real food
  • Figuring out how to heal oneself during the rigors of the event
  • 2 keys to success available to all
  • The best way to set yourself up for failure
  • Everyone has their own 50-50-50
  • What you can and cannot physically prepare for
  • Why quitting never crossed his mind
  • And more life lessons

Links from the Show:

Connect with James at:

www.ironcowboy.co

https://twitter.com/IronCowboyJames 

http://instagram.com/ironcowboyjames 

http://www.youtube.com/channel/UCkInPF0XvXNTyYC16aYPxfw 

http://www.facebook.com/651310699 

Show Sponsors:

TriTravel

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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 me 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!

Direct download: FB115_-_Iron_Cowboy.mp3
Category:general -- posted at: 9:30am PDT

Love it… Today we get to speak with Smashfest Queen herself Hillary Biscay. Always so much fun hanging around and speaking with Hills. This chick is tough… And gives us all lessons in how to get it done and become a better athlete. When you’re an Ironman champion and Ultraman World Champion you know a thing or two about suffering!

In today's episode we discuss:

  • The critical things to focus on
  • The #1 thing that can bring you down
  • Where your thoughts need to be
  • Shutting down the negative
  • What to expect
  • What to do when things go wrong
  • IM and 3 catastrophes
  • When to set new goals
  • The lessons from obsessing on a goal
  • When you should be thinking of racing in IM
  • Where you gain true confidence
  • Rehearsing your race
  • When to play the imagery tape
  • The life changing nutrition change from eating a plant based diet and it’s not what you think
  • On being a vegan
  • How the sport changed her life
  • The major lesson on inspiration
  • The #1 key to success … What you need to say yes to.
  • 5Q and the push for equality
  • Smashfest

Links from the Show

Connect with Hillary via these links:

https://hillarybiscay.com

https://www.facebook.com/hillarypbiscay

https://twitter.com/#!/hillarybiscay

Or check out SmashfestQueen at:

http://www.smashfestqueen.com/

http://instagram.com/smashfestqueen

http://facebook.com/smashfest.queen

http://twitter.com/smashfestqueen

Show Sponsors:

TriTravel

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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 me 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!

 

Direct download: FB114_-_Hillary_Biscay.mp3
Category:general -- posted at: 9:30am PDT

Today we have fellow Specialized athletes, Michelle and Katy Duffield joining us on the show. Not long ago, these two fast ladies became the first Aussie twins to qualify for Kona (as age groupers) and have since begun their pro-careers, racking up some impressive performances to date. The girls join us today to chat about what it's like racing at the pointy end of the female AG field and taking the big leap into pro ranks. Mim and Katy are class athletes with great attitudes and plenty of wisdom to share for age groupers.

In today's episode we discuss:

  • Being the first Aussie twins to race Kona.
  • Dealing with setbacks and how to stay positive.
  • Staying focused on your own race (when your sister is performing better on the day!)
  • Learning from mistakes.
  • Developing the right attitude.
  • Why giving back is so important.
  • Who inspires the twins to race.
  • How to be a better age grouper.

Show Links

www.duffieldironmantwins.com

www.facebook.com/katy.duffield

www.facebook.com/michelle.duffield

www.facebook.com/DuffieldIronmanTwins

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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 me 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!

Direct download: FB113_-_Duffield_twins.mp3
Category:general -- posted at: 11:00am PDT

Today Pete and I get to speak with none other than Dr Mitch Anderson a former IM Champion, axe on the bike and fun guy to speak with. Being a doctor and science guy, Mitch needs the science and he runs us through this little nasal device aptly named turbine and how it can help us improve our training, how we recover and ultimately our performances.

In today’s episode we discuss:

  • Turbine WTF is it
  • Background of Rhinomed
  • Where 50% of resistance comes from and how to reduce it.
  • Increase airflow by 38%
  • The studies
  • What the device is actually about
  • Other benefits … These are HUGE
  • The biofeedback and why that matters
  • How long you can use the device
  • Best use
  • Swimming with it
  • Rhinomeds other products that help improve your breathing health
  • Turbine V Nasal strips
  • How it helps to develop your aerobic system
  • One of the best Aussie age groupers and IM WC advise on performance improvement

Show Links

Connect with Dr Mitch:

https://twitter.com/DrMitchA

Turbine:

http://www.theturbine.com

Mute Snoring

http://mutesnoring.com/

Get Social:

https://www.facebook.com/TheTurbine

https://twitter.com/theturbinecom

https://instagram.com/theturbinecom/

https://twitter.com/Mutesnoring

Turbine Hook Up:

Mitch and the kind folks at Rhinomed are hooking you, our Fat Black Podcast listeners up with 10% off and free shipping world wide for both the Turbine and the Mute.

You Discount Code: TURPOD10

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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 me 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!

Direct download: FB_112_-_Turbine_with_Mitch_Anderson.mp3
Category:general -- posted at: 12:20pm PDT

Today we get to speak with pro triathlete, dietitian, sports nutritionist Pip Taylor all about nutrition and her new book the Athletes Fix. As you know we are all about LCHF here at TS but I’ll say that Pip’s books is awesomely refreshing and as the title states goes into helping you Fix your diet.

We like Pip’s terminology of a base functional diet and she goes through identifying your intolerances to help you eat well for life.

In today's episode we discuss:

  • Pips background and her personal lessons on the effects of foods on her health and performance.
  • The food recommendations that didn’t gel with her
  • The one place we have complete control of.
  • Understanding inflammation.
  • Allergies vs intolerances.
  • Fodmaps WTF are they and what you need to understand.
  • What should I eat?
  • Having fun with food.
  • Tips for eating well for life
  • And so much more.

Show Links

Connect with Pip on social media:

http://www.piptaylor.com/

https://twitter.com/PipTaylorRacing

Show Sponsors:

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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 me 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!

Direct download: FB111_-_Pip_Taylor.mp3
Category:general -- posted at: 9:30am PDT

We get to speak to professional ironman triathlete Sara Gross today on the Fat Black podcast all about getting women on equal standing to the men. It’s 2015 and boggles the mind that something as simple as 50 women 50 men in Kona even needs to be discussed.

Something simple that goes much deeper than the same amount of athletes starting a race. What is the message we send to younger generations going forward? It’s time for change so lets collectively make that happen.

In today's episode we discuss:

  • How Sara got to this point and breathing life into Tri Equally.
  • Andrew Messicks message.
  • How Ironman creates empowering life lessons.
  • The pro value.
  • Pro Triathlon Union.
  • Why equality is important for future generations.
  • Mentoring pathway
  • The big question around #womeninsport
  • Sara spreading the word via wisp.media

Show Links:

http://triequal.org/

http://www.50womentokona.org/

https://www.facebook.com/50womentokona

http://www.twitter.com/tri_equal

Podcast on Forbes: http://www.forbes.com/sites/blakemorgan/2015/08/11/mental-toughness-for-women-ironman-champion-sara-gross-talks-women-and-confidence/

For coaches that want to lend a hand: info@triequal.org

Show Sponsors:

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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 me 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!

Direct download: FB110_-_Sara_Gross.mp3
Category:general -- posted at: 9:30am PDT

Pete and I got to jump on a skype call with ultra-man champion man crushing and history maker Kate Bevilaqua. We get to go behind the scenes into what went into the event and how Kate overcame the inevitable challenges along the way.

In this episode we discuss:

  • Dealing with the inevitable head challenges
  • Lessons from what Kate focused on
  • Importance of the team
  • How she looks after herself
  • The differences between pro and age group athletes
  • Captain Awesome
  • What she has every night
  • And more awesome

Show Links:

Connect with Kate on Social Media at:

Website:    http://www.katebevilaqua.com/

Facebook: https://www.facebook.com/kate.bevilaqua

Twitter:     https://twitter.com/katebevilaqua

Instagram (Kate links to Capt Awesomes) https://instagram.com/guyrcrawford/

Kate winning her first Ironman:  https://www.youtube.com/watch?v=HfHp0ZessqM 

The must read blog from Kates' partner Capt Awesome and pro athlete Guy Crawford … Hillarious http://guycrawfords.blogspot.ca/2015/07/living-with-some-one-training-for-ultra.html

Show Sponsors:

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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 me 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!

Direct download: FB109_-_Kate_Bevilaqua.mp3
Category:general -- posted at: 9:30am PDT

Jon happens to be the first person we ever spoke to in the world of triathlon as he was the then president of Brat Tri Club when Charlotte and I were looking at triathlon. We got to know JP over the years but it was only recently that I got to know what he does for a living.

Today I get to speak with JP all about the brain and how we can use it to get the outcomes we desire. Pete and I are fascinated about this stuff because we know it’s an area of untapped potential. Not just for our sporting potential but our potential in living a life well lived.

In today’s episode we discuss:

  • The simple model of the brain
  • Why we need to be able to effectively communicate to self and others
  • Emotional intelligence
  • When things go wrong
  • Fixed versus growth mindsets
  • What practice becomes
  • And why repetition is the mother of all skill
  • The steps to creating a better story of you.
  • Playing above or below the line.
  • And more.

Show Links:

Connect with Jon on social media at:

http://www.jonpratlett.com/

https://youtu.be/DObM7Ms-v7Y   (Growth versus Fixed Mindset)

The books discussed in the podcast include:

  • Carol Dweck's book is called "Mindset: How You Can Fulfill Your Potential"
  • Daniel Siegal's book is called "Mindsight: Change Your Brain And Your Life"

Show Sponsors:

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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 me 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!

Direct download: FB108_-_Jon_Pratlett.mp3
Category:general -- posted at: 6:18am PDT

Today Kristian and Pete talk with ex-professional triathlete, Richard Allen who is heading up the new Professional Triathlon Union, or the PTU. The PTU was launched at the end of July and they are now in the “spreading the word” phase. What started as a discussion between triathletes about how to change and develop/improve the sport, turned into what is now the PTU. Membership uptake and input/support from pro-athlete’s is key to the success and influence the PTU will have moving forward.

This is an important topic in our sport and a refreshing look at how change is possible by taking the first step.

In today’s episode they discuss:

  • What is the PTU
  • How the PTU started
  • The PTU as a work in progress
  • The grand slam idea
  • Education and mentoring - helping pro’s be more professional
  • A Code of Conduct for professionals
  • The benefits of PTU membership
  • Grants for athletes in developing countries
  • An athlete database, showing stats, races, results, etc.
  • The next 12 months - what is in store
  • Supporting change via the supporters club

Show Links:

Connect with the PTU on social media at:

www.protriunion.com 

https://www.facebook.com/pages/Professional-Triathlon-Union/784815421617703

https://twitter.com/protriunion

 

Show Sponsors:

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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 me 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!

Direct download: FB107_-_Rich_Allen_PTU.mp3
Category:general -- posted at: 2:16pm PDT

Today Pete and I had the opportunity to speak with founder of the Marc Pro EMS device Ryan Heaney. We have used and played with various EMS (Electrical Muscle Stimulation) devices before but only came across the Marc Pro unit after speaking with Kelly Starrett.

We got to delve into the science and how the devices we see on the market differ in the outcomes achieved. We all know that recovery is king to our ultimate performances. The quicker one can recover, the quicker they can train hard again and adapt to the stimulus.

What we love is the simplicity and its time efficiency. Pete and I are definitely adding this to our recovery to help performance tool box.

In Today's Episode We Discuss:

  • No, it’s not going to give you 6 pack abs ;-)
  • The 4 steps of recovery
  • The importance of shifting the fluid
  • Not just any EMS - when and how to use the Marc Pro
  • Conditioning versus recovery
  • Recovery - how to make the most of the hard work
  • For the 40+’s - don’t slow down, just recover better

Show Links:

Connect with the Marc Pro team on social media at:

WEB:                    http://marcpro.com/

TWITTER:            https://twitter.com/TheMarcPro

INSTAGRAM:      https://instagram.com/themarcpro/

YOUTUBE:          https://www.youtube.com/user/marcproEMS

FACEBOOK:       https://www.facebook.com/TheMarcPro

 

Show Sponsors:

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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 me 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!

Direct download: FB106_-_Marc_Pro.mp3
Category:general -- posted at: 9:06pm PDT

Today I get to speak with two seriously awesome individuals that are hell bent on making the world a better place. These two definitely play at levels way way above average and I for one am seriously grateful for it.

We speak on many things today to ultimately create a life of wild(e) performance. Which by the way is available to each and everyone of us. Yes it takes work, yes you’ll need to change things and it won’t always be easy.. But it will be worth it.

Enjoy…Cliff and Marta Wilde of Wilde Performance.

In Today’s Episode We Discuss:

  • The wilde performance story
  • How epigenetics is at play
  • The 5 buckets of well being
  • How you gut-feelings are being hijacked
  • The starting place for health
  • Why you need to suspend disbelief
  • The importance of putting your own oxygen mask on first
  • And much more

Show Links:

Connect with Cliff & Marta on social media:

website:   www.wildeperformance.com

facebook: www.facebook.com/wildeperformance

twitter:    @performwilde

youtube:  www.youtube.com/wildeperformance

Show Sponsors:

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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 me 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!

Direct download: FB105_-_Wilde_Performance.mp3
Category:general -- posted at: 6:26am PDT

Today Pete and I have the absolute pleasure of speaking with Dr Amanda Stevens and we go deep into the challenges Amanda has faced along her journey of being an elite triathlete. First her bids to become an Olympian and how her health was for all intensive purposes destroyed and how the struggles continued to multiply when going long. Then we see just how tough and positive Amanda is to stay the course, work it out and get her health back and she is crushing it at races again. Truly inspiring.

In Today’s Episode We Discuss:

  • How she fixed herself
  • Not giving up on finding an answer
  • The difference between fitness & health and the importance of building a healthy foundation
  • Actually managing stress
  • How to change habits for good
  • Fine tuning health with food choices
  • No stone left unturned
  • What inspires Amanda

Show Links:

Connect with Amanda on social media

http://dramandastevens.com/

https://www.facebook.com/DocAmandaStevens

https://twitter.com/DrAmandaStevens

https://instagram.com/docamandastevens/

Show Sponsors:

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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 me 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!

Direct download: FB104_-_Dr_Amanda_Stevens.mp3
Category:general -- posted at: 10:38am PDT

Today Pete and I got the privilege to speak with one of the best movement specialists around. Kelly Starrett is a coach, physical therapist, author, speaker, and has revolutionized how athletes think about human movement and athletic performance. 

More than that Kelly is a whole lot of fun to talk too.. Drops a lot of f-bombs in this interview (so beware, though we are all adults here...) but the knowledge bombs dropped are immense and should have you thinking and wanting to relearn how to move optimally. We also go into many of what Kelly calls basic adaptation errors. Us triathletes are guilty at thinking it's all about continual development of the engine ... However we can never truly build a great engine when not only is the chassis is bent but we sabotage ourselves with simple daily errors that stop us adapting to the stimulus we present the body. 

Stop everything and lets get your full attention. Because you are worth it. 

In Today’s Episode We Discuss:

 

  • Who is Kelly Starrett?
  • Why a conversation can only be started when we know where you are starting from.
  • The need to become more self aware.
  • Taking responsibility for your mobility.
  • The conversation on quality.
  • Understanding dysfunction.
  • Organising your spine.
  • Why our races are the tests of our robustness.
  • The holes in our being.
  • The four horseman and why they’re important.
  • The questions you need to ask when traveling to races.
  • Standing VS sitting.
  • Why you should do yoga.
  • What races are truly about.
  • And more knowledge bombs. 

Show Links:

Connect with Kelly on Social Media.

 

http://www.mobilitywod.com

https://www.facebook.com/kelly.starrett.7

https://www.facebook.com/pages/Mobility-Wod/

https://twitter.com/mobilitywod

Books

Becoming a Supple Leopard

Ready to Run

Deskbound

Show Sponsors:

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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 me 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!

Direct download: FB103_-_Kelly_Starrett_on_Mobility.mp3
Category:general -- posted at: 7:01pm PDT

After months of trying we finally lock down ultra runner, world record holder, F.A.S.T.E.R study guinea pig and all round good guy Zach Bitter to chat to Pete and I on the Fat Black about OFM and all the things that truly matter. 

Zach cuts through the noise and is one smart guy. 

Take note and apply and you'll put the ball in your court. 

In Today’s Episode We Discuss:

  • Zach’s background and journey
  • Getting to OFM Zen
  • The right way and wrong way to getting fat adapted
  • What kills OFM
  • The importance of lifestyle
  • The truths about burnout.
  • How the answers have changed when  it comes to benchmark data numbers
  • How to make carbs truly boost your performance
  • How to manipulate your nutrition to serve you best in training and racing
  • How to not lose your top end
  • The hard reset
  • The real benefits of LCHF and OFM for performance
  • Insights into Zach’s participation in the FASTER study.
  • And more.

Show Links:

Connect with Zach on Social Media.

https://twitter.com/zbitter

https://www.facebook.com/zach.bitter

http://www.zachbitter.com

Show Sponsors:

TriTravel

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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 me 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!

Direct download: FB102_-_OFM_Zach_Bitter.mp3
Category:general -- posted at: 11:59am PDT

Today we get to sit down and learn some brilliant insights from Pro Athlete, Liz Blatchford. What? You don't know who Lizzy B is??

Well, she has won Cairns Ironman for 3 years straight, she was 3rd in debut at Kona in 2013, races for the impressive BMS Uplace Team and has been showing the triathlon world that she is a World Class Athlete since she burst onto the scene in spectacular fashion.

Sit back (with a Fat Back of course) and enjoy, as we chat to Liz about what makes her tick.

In Today's Episode We Discuss:

  • Who is Liz Blatchford?
  • A shocking(!) revelation about Liz and coffee.
  • What makes Liz so successful.
  • The mental strategies that Liz uses to race at her best.
  • Overcoming challenges in the middle of a race.
  • What it is like racing for BMC Uplace.
  • Using mentors for support and guidance.
  • Liz's pre-race rituals.
  • How Liz deals with injuries.
  • Liz's awesome advice for aspiring athletes.

Show Links:

Connect with Liz on Social Media.

WEB
TWITTER
FACEBOOK
YOU TUBE
INSTAGRAM

You can read more about Li's team, BMC Uplace here.

You like cool pictures? So do we! Check out the work by Liz's husband @koruptvision

Show Sponsors:

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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 me 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!

Direct download: FB_101_-_Liz_Blatchford.mp3
Category:general -- posted at: 11:59am PDT

Wow.. Episode 100 of the Fat Black podcast and we are excited to bring to you a great interview with Skratch labs founder and all round endurance sports scientist heavy hitter Dr Allen Lim.

As you can see from the podcast image, Lim likes to have fun in life and his companies values really resonate with us here at TriSpecific. Today we go into such an important topic of endurance sports training and racing and where so many athletes make mistakes.

More than that we go into a point that will help you improve you life.

Because... That's whats important to us here at TriSpecific ... Yes we help improve your Triathlon performances but it's also highly important to us that your health is improved as is your life. It's the way we roll.

Enjoy our 100th episode of the Fat Black.

In Today’s Episode We Cover:

  • How Skratch Labs came to be; the Secret Drink Mix.
  • What Dr. Lim learnt on the  Pro Tour and working with different athletes.
  • Testing your sweat rate and sodium concentration.
  • Which test is the most accurate and why.
  • Understanding your individuality.
  • Learning to be more intuitive.
  • Why sodium is so important to athletes.
  • Understanding the relevance of magnesium in your electrolyte profile.
  • Over-consumption during races.
  • Learning the best strategies for race fuelling in different conditions.
  • Understanding cramping.
  • Too little sodium VS too much.
  • Racing in hot climates.
  • Managing/removing your bottlenecks
  • Happiness VS Ambitions.
  • And more awesome…

Links From Today’s Show:

http://www.skratchlabs.com http://feedzonecookbook.com/ Sean Achor Ted Talk

Show Sponsors:

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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 me 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!

Direct download: FB_100_-_Hydration__Bottlenecks_with_Dr_Allen_Lim.mp3
Category:general -- posted at: 1:26pm PDT

On this weeks Fat Black Podcast we get to talk with 3x ITU World Champion Peter Robertson or better known simply as Robbo. 

Robbo was an athlete that could execute when it was called for and made history when he was Australia's first athlete to qualify for the inaugural Olympic triathlon.
We talk with Robbo about his ITU past, his unfortunate collar bone break weeks out from Kona in 2014 and how he bounces back from that and of course his new business Elite Performing Minds. 

In Today’s Episode We Cover:

  • The two things you should lock at via a race debrief
  • Lessons on where you CAN make up time. 
  • The importance of having a process and how it saves time.
  • Being consistent when it counts.
  • The one factor that most miss. 
  • Strategies for mentally dealing with injuries.
  • The mindset shift.
  • A cool mind hack even though it could be placebo. 
  • And more

Links From Today’s Show:

The fastest bike dismount you have ever seen!

Elite Performing Minds

Elite Performing Minds Facebook page

Show Sponsors:

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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 me 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!

Direct download: FB_99_-_Peter_Robertson.mp3
Category:general -- posted at: 10:42pm PDT

This week we wanted to dive into an interview we did with none other than Chris "Macca" McCormack on the Triathlon World Summit. Even if you own the TWS recordings or remember listening too it, it's a great interview to go back to and get little nuggets of gold that can help you develop the one thing that is stopping you. That is YOU. 

This month we have lined up some interviews for you that are next level and we cannot wait to share them with you. 

In Today’s Episode We Cover:

  • Being in Control versus Being Out of Control
  • Asking the HARD Questions of yourself
  • The benefit of doing debriefs
  • How to eliminate self doubt
  • And much more. 

Links From Today’s Show:

Want to get more Triathlon World Summit goodness? You can access everything from here http://triathlonworldsummit.com/

Show Sponsors:

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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 me 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!

Direct download: FB_98_Macca_on_The_Attitude_The_Mindset_on_Training_and_Racing_to_Win.mp3
Category:general -- posted at: 4:24pm PDT

Today we go all impromptu on the Fat Black podcast... I've been writing a bit lately and preparing for this webinar (tonight), so it brings up a lot of things when it comes to getting the desired outcomes in this sport and our life. 

So today we talk, desire, commitment, intention. 

In Today’s Episode We Cover:

  • The importance of intention and focus in training
  • How serious are you?
  • The biggest thing stuffing you up.
  • Awareness
  • The one and only thing stopping you.
  • And so much more awesome. 

Show Links:

Show Sponsors:

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Get our TriSpecific Pillars to Success ebook by going to www.trispecific.com/pillars

 

Direct download: FB_97_-_Own_it.mp3
Category:general -- posted at: 10:40am PDT

Seriously, it does. And as you are about to hear it is extremely unhealthy. There is a lot research available now that links sitting to a LOT of chronic illnesses and diseases. So sitting is actually killing us. As athletes, it is destroying our performances. You don't believe us? Well, sit back, grab a Fat Black and listen to some facts on sitting.

In Today's Episode We Cover:

  • Just how many hours do you think? The answer will shock you.
  • The scary research on how siting affects your health.
  • Exactly what happens to your body when you sit.
  • GOYA.
  • Why you need a standing desk.
  • Strategies to minimise the affects of sitting on your body.
  • How sitting ruins your SBR.
  • A simple step to help your prepare for sitting.

Show Links:

Show Sponsors:

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Get our TriSpecific Pillars to Success ebook by going to www.trispecific.com/pillars

Direct download: FB_96_Sitting_Sucks__Is_Killing_Your_Performance.mp3
Category:general -- posted at: 9:31pm PDT

Welcome to the Fat Black, Episode #95 and today we are throwing the kitchen sink at you. We are talking everything from Kristian's new hill repeat session (it will make you über strong, being awesome at everything you do, and Ironman Cairns.

In Today's Episode We Cover:

  • Just why Kristian decided to ride over 200km of hill repeats (hint: not just for fun, although he did enjoy it!)
  • Some insights into what he learned from the experience.
  • How to develop an awesome mindset and why you need to.
  • We also talk Ironman Cairns, how to deal with the cards on race day.
  • How to be a more adaptable athlete.
  • Special mention of an awesome cause that a good friend of ours is riding for.
  • The Fat Black Podcast kit design update.

Show Links:

The TS Bring out your best webinar is coming next week. Fill in the quick survey so I can cover your greatest challenges. http://www.trispecific.com/survey – the webinar is free to join and you can register your spot now..

Show Sponsors:

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Get our TriSpecific Pillars to Success ebook by going to www.trispecific.com/pillars

Direct download: FB_95_The_Lesson_from_UP.mp3
Category:general -- posted at: 9:17pm PDT

Today we have the pleasure of speaking with non other then Doctor Phill Maffetone. 

Phil is a respected doctor, coach and author and is all about health. Without true health your performance will suffer. Today we talk about that, his new website and exciting app and also we cover health and performance. 

In Today’s Episode We Cover:

  • The app, the why and what its going to do for athletes
  • We discuss the basic thing of life to be a better athlete and have better health
  • Asthma and Allergies ... You CAN get rid of these! 
  • The non thought about biochemical injuries
  • Are you improving or just fooling yourself.
  • And so much more

Links From Today’s Show:

http://philmaffetone.com/

The App: http://philmaffetone.com/maf-app/

The MAF Method: http://philmaffetone.com/method/

The 2 Week Test: http://philmaffetone.com/2-week-test/

Other Links:

Episode 100 is looming ... We're running a Fat Black Kit competition. Design our limited edition kit to win. Or put your name down to own a high quality Fat Black Cycle Kit. 
http://www.trispecific.com/fatblackkit

The TS Bring out your best webinar is coming next week. Fill in the quick survey so I can cover your greatest challenges. http://www.trispecific.com/survey - the webinar is free to join and I'll be sending emails out tomorrow so ensure you are on the email list by signing up below. 

Show Sponsors:

TriTravel

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Get our TriSpecific Pillars to Success ebook by going to www.trispecific.com/pillars

Direct download: FB_94_with_Doctor_Phil_Maffetone.mp3
Category:general -- posted at: 1:41pm PDT

Life is all about lessons - not mistakes - but lessons we can learn from to improve ourselves. For Kristian, 2014 was a big year for lessons. Today we lift the lid on what has really been happening with Kristian over the last 12 months or so and really get into the gritty about what lessons he learned and how you can avoid similar experiences. Stress management is about learning to identify stressors in your life that you can control, and focusing on those to avoid the overwhelm of stressors that are simply beyond your control. It is about being adaptive and responsive,  not reactive and we discuss some super important lessons on stress in this episode.

But before we do......Some exciting news! Our 100th episode is fast approaching, and we want to celebrate. But we want you guys - our awesome listeners - to be a part of it. So we are holding a design competition: design a "Fat Black Podcast" riding kit (bibs and jersey) with whatever clever, creative, purely awesome design you can think of, and the winner will receive that kit! We are launching the kit-production as a bit of 'kickstarter-ish' campaign, so we need a minimum if 20 kits confirmed before we can produce. If we don't hit our number, then everyone get's a full refund.

Got to http://www.trispecific.com/FatBlackKit

More on those awesome details very shortly.

In Today's Episode We Cover:

  • A sneak peak into our Round Table discussions with some smart thinkers in the nutrition space.
  • Why you cannot ignore stress in your life.
  • Stress and gene expression.
  • The importance of understanding your TRUE health.
  • How intuition plays a big role in health management.
  • Gut health and depression.
  • Learning the "dip"; when to push on and when to ease back.
  • Some strategies to employ when you reach the critically low point.
  • Learning to understand the warning signals.
  • How to make things 'easy' again.

We are sharing these fairly private insights from Kristian with you, to help people understand just where things can go with health. He has lived it full circle now and the good news is that if you are pushing yourself to that limit, there IS a way to get yourself back.

Don't forget our awesome competition - not only could you be the design winner of an amazing kit, but you could be envy of the bunch ride! Keep an eye on our Facebook page, or simply sign up, get your Free Pillars to Success ebook  www.trispecific.com/pillars  and Kristian has been hitting it outta the park with daily informative and inspirational content!  

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Direct download: FB_93_Kristians_Skeletons.mp3
Category:general -- posted at: 2:25pm PDT

We get to chat with and get the insights of the super consistent performer and mum Gina Crawford.  Check out her results and you'll see for yourself - Gina is the real deal. 

Gina also is an violinist for the Christchurch Symphony Orchestra and has a degree in psychology. High achiever? You betcha. 

In Today’s Episode We Cover:

  • The one thing you must take to take your life and performances to the next level
  • How to become a consistent performer
  • Dealing with the disappointments
  • Gina's thoughts on equality in the sport of Ironman
  • And more golden nuggets

Links From Today’s Show:

http://ginacrawford.com/

https://twitter.com/Gina_Crawford

Show Sponsors:

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Get our TriSpecific Pillars to Success ebook by going to www.trispecific.com/pillars 

Direct download: FB_92_with_Super_Consistent_Gina_Crawford.mp3
Category:general -- posted at: 6:53pm PDT

A couple of weekends back one of our TS athletes lost his wife tragically. It was completely out of the blue ... Here one day gone the next, leaving a big gapping hole and making us all question things. 

Pete wrote an article title "Stop Wasting Your Time" as we were rocked by the event. As I said, it made us question things and especially, are we truly living. Are we going through the motions or are we trying to be the best versions of ourselves. Are we where we really want to be in life? If not Why? Is there something we really want to do but keep coming up with excuses why we 'can't' (there is that worlds most insidious word we can say to ourselves). 

So in todays episode of the Fat Black Podcast we wanted to discuss Get Busy Living. 

Because Life is Short. Embrace it. 

In Today’s Episode We Cover:

  • Momento Mori.
  • Are your goals YOUR Goals?
  • Questions you need to be asking.
  • Things you NEED to Do now. 
  • And so much more. 

Show Sponsors:

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Direct download: FB_91_Get_Busy_Living.mp3
Category:general -- posted at: 12:52pm PDT

This week Pete and I decided to put in one of our TWS interviews for reasons I put in the intro. 

Both Pete and I and so many athletes got a lot out of this interview we did with Grant Giles. A key understanding is the labels we attach to ourselves and how they ultimately hurt us. 

 Enjoy

In Today’s Episode We Cover:

  • Labelling and why you need to break the labels
  • Simple cues and calm state visualisation
  • Dealing with anxiety
  • Compassion for self and how it helps everything Improve
  • Getting out the mind and connecting with the present

Links From Today’s Show:

Grant Giles of Aeromax Coaching

Grant on Twitter

Want to get more Triathlon World Summit goodness? You can access everything from here http://triathlonworldsummit.com/

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Direct download: FB_90_The_Mental_Game_with_Grant_Giles.mp3
Category:general -- posted at: 8:57am PDT

Today we are going to go deep into FEAR. Why? We simply because FEAR is what holds each every one of us back and stops us from doing the things that want to do. But to conquer FEAR - whatever it is - we have to understand it, and we have to acknowledge it. Then we can plan to overcome it. Now we see FEAR manifest itself in many ways with athletes; some very obvious, others not so much. But if you want to do well, you need to overcome those FEARS.

In Today's Episode We Cover:

  • What is FEAR?
  • Why we manifest our FEARS?
  • Why FEAR is important.
  • How to stop feeding the FEAR and start overcoming.
  • Understanding the psychology of FEAR.
  • Dealing with the Chimp brain.
  • Using FLOW STATE to understand FEAR.
  • Learning to change your behaviours.
  • Controlling your outcomes.
  • Why just using positive thinking is not enough.
  • Negative beliefs.

Links From Today's Show:

We talk a little bit about the concept of the Chimp Brain and the Human Brain, and if you are interested in learning more about this, check out this book. We will also be discussing this in an upcoming TS Life Webinar.

We also mention FLOW STATE - a very cool decoding of peak performance. We think every athlete should learn more bout this so check out the work that these guys do.

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Direct download: FB_89_Our_FEARS_Are_Holding_Us_Back.mp3
Category:general -- posted at: 7:36am PDT

Today we got the low down on getting ugly with straight up nice guy and Ironman Melbourne Champion Jeff Symonds and you'll want to have your ears perked up for this interview as Jeff reveals a number of insights that can help all of us to greater heights. 

In Today's Episode We Cover:

  • What does "Get Ugly" mean and where did it come from?
  • Building a strong mental game.
  • The art of race execution
  • Overcoming his biggest adversity and how that has helped him perform going forward.
  • The secret to Jeff's success.
  • Planning for the "What If" scenarios.
  • The importance of recovery.
  • Making sacrifices.
  • Some awesome advice for tips for AG athletes.
  • And more

Links from todays Episode:

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Direct download: FB_88_Getting_Ugly_with_Ironman_Melbourne_Champion_Jeff_Symonds.mp3
Category:general -- posted at: 9:02am PDT

There's no doubt about it. Our interview with Noakes opened a lot of questions, which is great because it keeps the conversation going. 

Noakes was fantastic to speak too and while we shared 90+% of the beliefs there are some we don't hold especially when it comes to performance. As you know we are all about health but we are also heavily invested into performance and there are some very key areas where we are seeing performance drop when following a LCHF approach. So we decided to get our good friend Peter Defty on another Fat Black and discuss the points. 

In Today's Episode We Cover:

  • Sodium opinions and how lack of sodium causes the 'bonk' effect in fat adapted athletes 
  • The forgotten about electrolyte that is critical in fat adapted athletes.
  • No calories.
  • It's not a matter of IF.
  • And more

Links from todays Episode:

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Direct download: FB_87_Open_Discussion_with_Peter_Defty_on_Noakes_Interview.mp3
Category:general -- posted at: 3:15pm PDT

To say we are excited about this episode is an understatement! In fact Kristian stayed up past midnight to fit in with time schedules for this one!

Tim Noakes shouldn't need an introduction, he has played a pivotal role in health and performance research for over 30 years. In case you don't know about Tim .... (crazy thought), he wrote the bible for runners and running coaches in 1986 called 'The Lore of Running" which included a whole chapter on the importance of carbohydrates for athletes and runners. His stance publicly changed when he ripped out that nutrition section of his famous book stating we had got it so wrong.

In Today's Episode We Cover:

  • Why he ripped out pages of his infamous "Lore of Running" book.
  • Why there is still pushback against the LCHF approach to eating.
  • The Real Meal Revolution.
  • Understanding Insulin resistance and Insulin sensitivity and why it's likely one of the most important things you can do as an athlete.
  • Where to start on your LCHF approach.
  • What you should be testing for.
  • Real world evidence.
  • Understanding the role of sodium in LCHF.
  • Going to deep, too quickly into LCHF.
  • The truth about those top end speed "loses".
  • Why banting (LCHF) increases health and performance.
  • LCHF for vegetarians and vegans.
  • Tim answers some questions from our TS athletes.

Links from todays Episode:

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Direct download: FB_86_Banting_for_Performance_with_Timothy_Noakes.mp3
Category:general -- posted at: 12:38pm PDT

We love an adventure - especially one that pushes the comfort zone and forces us to learn more about ourselves. Ironman is a big part of that but there are more adventures too be found. Today we speak with an athlete who is on a mission to become an adventurer and inspire others to get outside and find things that push them to be better humans. Over the past few years Luke Tyburski has been planning The Ultimate Triathlon, a 2000km journey over 12 days and join us on the Fat Black to explain why and how he is going to make this happen!

In Todays Episode We Cover:

  • Why Luke decided to become an Adventurer.
  • Why he chose the Real Food path.
  • How he plans to fuel for The Ultimate Triathlon.
  • What exactly is the Ultimate Triathlon and why he created it.
  • Planning and preparation.
  • Creating great engagement for the event with live-streaming.
  • Being scientific about the event.
  • The mental preparation involved in crazy big adventures.
  • Bucket list plans.

Links from todays Episode:

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Direct download: FB_85_The_Ultimate_Triathlon.mp3
Category:general -- posted at: 6:58pm PDT

Whilst we don't get much of an off-season here in Australia - mainly because of the continually awesome weather -  it is important to take a bit of downtime at certain points throughout the year to allow the body  to reset and work on key aspects if your endurance development whilst having a bit of fun. Like most things, there is an art to getting the off-season right. It doesn't need to be all serious and Long course racing driven, and it must be enjoyable, but the off-season can provide some fantastic athletic development.

In Today's Episode We Cover:

  • Planning for the off-season.
  • Repeating the recovery process.
  • Using your time to understand EASY.
  • Seeking a "mental refresh".
  • Using non IM specific training to develop your IM racing ability.
  • Having a plan to come back to racing after downtime.
  • Pushing your body without proper rest is a killer.
  • Finding the passion in what you do as an endurance athlete.

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Direct download: FB_84_Off_Season.mp3
Category:general -- posted at: 9:27pm PDT

Today's guest is none other then Professor Grant Schofield from Auckland University of Technology and is the director of the University's Human Potential Centre (HPC). We have wanted to bring Grant on the Fat Black podcast for a long time and have spent some time reading his blogs and work, so I was quite excited to finally get him on the show and talk many things LCHF and how this ex professional Triathlete is making a storm down in New Zealand to change dietary guidelines for better health. With better health we can create better performances.

In Todays Episode We Cover:

  • Gran't roller-coaster ride that led to his LCHF hypothesis.
  • The mental side of LCHF.
  • Why having metabolic flexibility leads to great Ironman potential.
  • CARB Phobia is hurting you.
  • Something scary that many of todays iron distance 'athletes' will likely have.
  • The rules.
  • What Real Food really is.
  • You are undoing this and you need to up it.
  • Bacon
  • Vegetarian and Veganism
  • WTF Book
  • And of course more awesome.

Links from todays Episode:

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Direct download: FB83_-_Prof_Grant_Schofield.mp3
Category:general -- posted at: 9:33pm PDT

In today's Fat Black podcast we get to speak with John McKenzie whom is the communications and marketing manager for Revbox. John has a big background in the cycling industry and I met him down in Melbourne, Australia in 2014 when a select few of us got to test out Specialized's New Tarmac. It was here that John told me all about the Revbox from the hotel to Specialized HQ. I was excited as I had previously got to play with a wind brake erg early in my coaching career and these things were cost prohibitive until now. John put me in touch with Philipp Schacht the owner and developer from Revbox who was kind enough to get me on one of the few early models. What can I say other than Pete and I were blown away and so were the legs! Especially after doing some of our standard trainer sessions that had been done for years on Computrainers and Kickr's. Don't get me wrong, those trainers are good and have helped many athletes. I just put true wind break ERGs in another realm of athletic development. 

In Todays Episode We Cover:

  • How the concept of the Revbox began.
  • Why track cyclists have been using ERG's for along time.
  • What "wind-break" means.
  • How rotational inertia makes you a better rider.
  • How the Revbox is different compared to most other indoor trainers.
  • How to dial in the Revbox to maximise training sessions.
  • The Revbox app.
  • The Kickstarter campaign.
  • A sweet little deal from us here at Trispecific for those interested in getting onboard with Revbox (see below).

Links from todays Episode:

  • Revbox Kickstarter campaign - As I mention in the Podcast, anyone backing the team at Revbox for $1000 or more will get their choice of a TriSpecific Iron or Half Iron Distance Blueprint for free. That's a $300 saving. All you need to do is email us your receipt of purchase to kristian [at] trispecific.com and I'll get you set up. At the $1000 investment you get: The Full Package! A next generation Revbox Erg for free, including the Revbox Power App, sensor kit, one free Hunter Allen Workout Guide + a riding kit (jersey & bib short) which is usually not available for purchase and freight free delivery.  It's estimate that you'll get your game changer ERG in July 2015. Be quick as you only have 29 days left till the campaign finishes. 
  • Revbox.co.nz - go here to learn all about the concept, the science, the training and more. 

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Direct download: FB82_-_REVBOX.mp3
Category:general -- posted at: 7:01pm PDT

Ahhh Race Week.

It's a different kind of beast. High energy, edgy nerves, lots of Hype, stress and confusion. But it doesn't have to be. Race week is a time for calm, composure and organisation. It's the best time of year, because you get to relax. Of the years we have learnt and witnessed a lot mistakes, so here are some Do's and Don't's of Race Week and Race Day (you might want to take notes).

What We Cover in This Episode:

  • Get Organised early!
  • Beating the Taper Blues.
  • All things nutrition and hydration.
  • Shutting out the noise.
  • How to be patient.
  • Setting up your race plan.
  • Understanding your goals.
  • Flexing the Mental Muscle.
  • Staying focused.
  • Being ready to work hard for what you want.
  • STOP stressing about the weather. Seriously. Just STOP.
  • Planning; the devil is in the detail.

Race Week doesn't need to be Stress Week. Follow this simple, common sense rules, and learn to enjoy your race!

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Direct download: FB81_-_Dos_and_Dont_of_Race_Week_and_Racing.mp3
Category:general -- posted at: 5:12pm PDT

Recently Pete and I got to speak with Gus and Jamie from the team at STRYD. 

Who and what is STRYD? Well stride is a small company out of Boulder, CO that has been developing a cool little device that captures power in real time while you're running. Pete originally put me onto them and then I saw there hugely successful Kickstarter campaign. I got in touch to do an interview to find out more and of course we became a backer. As coaches we believe in creating efficient athletes. While I always advise athletes not get caught up in the minutiae of data there are benefits of data when used appropriately. What I like about STYRD is that it is going to give an objective measurement 'Power' that we can use to improve our running training and in real time. 

Now you'll be able to see the direct correlation between improving a stride rate and seeing your power number lower (more efficient use of energy for same speed) or how your posture impacts the number coming back at you. Pete and I think this is an exciting time in running and are excited to be involved.

In Today’s Episode We Cover:

  • What STRYD is and how it works
  • The new evolution in running metrics
  • Accuracy
  • Improving efficiency 
  • Power Zones
  • Running on different surfaces
  • Run form feedback
  • Real time feedback
  • The STYRD app
  • What watches it will work with
  • and more

Show Links:

STRYD.com

Kickstarter campaign (be quick as they are cutting off numbers around the 1000 mark)

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Direct download: FB80_Power_Up_Your_Run_with_STRYD.mp3
Category:general -- posted at: 11:47am PDT

Last night Pete and got to interview Donal Oniell from Cereal Killers movie fame. We loved both movies and CK2 'Run on Fat' makes it pretty damn clear what we have not only been talking about but living it for so long now. "The science is coming" but the athletes that are open and willing will be the ones reaping the rewards. I'm stoked we got to record this interview and help push this message out to the world for athletes and non athletes alike. Performance is important ... but not as important as your health. Why not attain both?

In Today’s Episode We Cover:

  • Overweight Endurance athletes.
  • The Science is Coming.
  • Ketones.
  • Breaking records.
  • The NEED for this mineral.
  • Health and Performance can it be achieved or are just bad bed fellows.
  • You cannot out train a shitty diet.
  • The rise of the Pemmican.
  • Donals daily diet and his favourite dish.
  • What's next for Donal Oniell.
  • And oh so much more.

Show Links:

Cereal Killers 2 - Run on Fat

Cereal Killers 2

Run on Fat charts world class triathlete Sami Inkinen’s transition from pre-diabetic sugar burner to a faster, healthier, fat fueled endurance athlete under the guidance of New York Times bestselling author Dr Stephen Phinney.

When Sami embarks on an epic anti sugar crusade with his wife Meredith – rowing 4,000 kms unsupported from California to Hawaii – their remarkable journey reveals the astonishing performance benefits and pitfalls of successful fat fueling strategies for athletic performance.

As more and more evidence emerges of world class athletes adopting a similar protocol – with remarkable results in some cases – “Run on Fat” challenges the very foundations of sports nutrition.

 

Cereal Killers 1

Cereal Killers

The film follows Donal – a lean, fit, seemingly healthy 41 year old man – on a quest to hack his genes and drop dead healthy by avoiding the heart disease and diabetes that has afflicted his family.

Donal’s father Kevin, an Irish gaelic football star from the 1960s, won the first of 2 All Ireland Championships with the Down Senior Football Team in 1960 before the biggest crowd (94,000) ever seen at an Irish sporting event.

When Kevin suffered a heart attack later in life, family and friends were shocked. How does a lean, fit and seemingly healthy man – who has sailed through cardiac stress tests – suddenly fall victim to heart disease?

Can a controversial diet consisting of 70% fat provide the answers?

 

Run on Fat The Movie

Run on Fat Blog Post - 5 Trends for 2015

5 Reason to Run on Fat

Cereal Killers 1

Cereal Killers Social Media

Facebook

Twitter

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Direct download: FB79_CK2_Run_on_Fat.mp3
Category:general -- posted at: 8:26pm PDT

It may be lucky that I slept on my thoughts before Pete and I recorded this podcasts. If I'm honest, I guess I was pretty ropable the night before and definitely toned it down for this podcast. However I have a post in the works thats needs to be posted - stay tuned.

The mistakes keep coming and they are simple to avoid and even rectify if we just use those two things on the sides of our heads. They're called ears in case you're wondering ;) 

In Today’s Episode We Cover:

  • No carbs.
  • Sodium - this has been painted in the same light as Fat and as an endurance athlete you NEED way more then you may think. Fat adapted or not.
  • Habits - how to create news ones that stick.
  • Some K Rants... as I say above you get off pretty lightly ;) but maybe I should just let loose?
  • Rote learning and why it's important.
  • What ONE thing you NEED to do to get success in any goal. And how much depends on the difficulty of the goal. 
  • The art of looking where you WANT to go and where not to look when you're suffering.

Show Links:

Willpower. Rediscovering Our Greatest Strength”, Roy F. Baumeister & John Tierney

“The Power of Habit”, Charles Duhigg

http://jamesclear.com/habit-triggers

http://www.zoeharcombe.com/the-knowledge/

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Direct download: FB_78_K_RANTS.mp3
Category:general -- posted at: 9:08am PDT

A few weeks back I got to speak at an event in Squamish, Canada with a couple other experts in their respective fields. One of them was Sylvia Rayner who was absolutely captivating in the way she spoke about the mind and how much potential we have locked up inside our heads. I knew within a couple of minutes that we needed to have Sylvia on a Fat Black podcast.

In Today's Episode We Cover:

  • What clinical hypnosis is and how it can help us in our sports and life
  • How you get behavioural change
  • Why you must stop playing the victim
  • The key to success
  • Why repetition is important
  • Self Hypnosis
  • Sylvia even takes us through a mini session and I tell you it's crazy how it works
  • And much more. 

Show Links:

http://www.sylviarayner.com/

Recommended Books:

Trances People Live

Hypnosis for Running

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Direct download: FB77_Sylvia_Rayner.mp3
Category:general -- posted at: 9:55pm PDT

Earlier this week we listened to a great podcast from the guys at Spartan who interview Scratch Lab inventor - Dr. Allen Lim.

For years Allen Lim worked with Tour de France teams and has learned a lot about working in high pressure situations and how to develop performance. In a sport that focuses so intently on marginal gains, Lim argues that athletes should be focusing less on the 1% and more on removing bottlenecks from our lives. This gives way to a much better focus and performance.

So today we are discussing the bottlenecks that we see in the sport and how to solve them.

In Today's Episode We Cover:

  • Understanding marginal gains.
  • Underestimate the value of making better decisions on a daily basis.
  • The "Never Miss Twice" rule.
  • Understanding your Rate Limiting Factors.
  • Seeking to create better habits.
  • The bottlenecks we see in triathlon (and life).
  • Becoming a solution creator.
  • Learning to have fun.
  • We also discuss some important and very relevant aspects of the movie "Fed Up" (you need to watch this film!)

Show Links:

Spartan Podcast with Dr Allen Lim - this podcast goes into many more important aspects for all athletes and we took loads of notes. Required listening I must say! 

Marginal Gains by James Clear and Jame's Habits Book (free download)

FED UP - The Movie

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Direct download: FB_76_Bottlenecks.mp3
Category:general -- posted at: 5:05pm PDT

Last week we got a whole bunch of questions from a fellow Aussie Ian who is living in the US of A and we love answering questions on the Fat Black because that way it helps our community as a whole! So if you have any just hit us up in the comments on the blog or via our emails or various social media outlets. Today we also dive into a little bit of a review of Cereal Killers 2 the movie "Run on Fat" 

In todays Episode we Cover:

  • Strategic Carb use VS strategic Fat use in training and racing.
  • Chocolate Milk for recovery - why it won't work.
  • Fuelling for long swim events.
  • Cereals Killers 2 - Run on Fat review

Show Links:

Cereal Killers 2 pre order & The Run on Fat Movie Blog

Steph Lowes "The Real Food Real" Podcast

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Direct download: FB75_QnA_RunONFat.mp3
Category:general -- posted at: 12:26pm PDT

Pete and I were searching for an angle for todays podcast. Some things keep popping up being an endurance athlete and working in the day to day with endurance athletes and that was robustness. When we're robust good things happen. When we lose that robustness we can feel stuck in a not so fun place. So today we wanted to cover just a few of the overriding topics that lead to robustness or maintaing it and of course how you can destroy it ... so you know what not to do. 

In Today's Episode We Cover:

  • Why feedback is important.
  • The questions you should be asking yourself each day.
  • Self assessment = self awareness.
  • Learning to be honest with yourself.
  • Why going molecular on the Fat Adaptation process is a waste of your time.
  • Learning to make FA/OFM simple and stress-free.
  • Seriously. Just stop stressing about food.
  • Why your words matter.
  • How verbally beating yourself up ruins performance.

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Direct download: FB74_-_Robustness.mp3
Category:general -- posted at: 10:42am PDT

Today we are again joined by Peter Defty to help share some insights into a topic that is extremely important to us as coaches, and valuable to all female athletes (and males) looking to become Fat Adapted.

Peter spends a great deal of time researching and understanding the various considerations required to achieve Fat Adaptation but one message remains clear: you have to keep it simple. We see A LOT of athletes overthinking this process - which becomes a huge distraction and destroy confidence.

So sit back, grab a cup and have a listen.

In this Episode we cover:

  • A quick understanding into the different requirements between male and female athletes (not as obvious ays may think).
  • Why it is more difficult (but NOT impossible) for female athletes to achieve a Zen state of Fat Adaptation.
  • Some important things for females athletes to consider during their FA journey.
  • The How, Why and When of strategic carb use & training loads for women during monthly cycles (this is SUPER important!).
  • Some common mistakes that (all) athletes make during the Fat Adaptation process.
  • Why counting macronutrients is a waste of time.
  • We also discuss some key nutritional areas that are important to Vegan and Vegetarian athletes.
  • Why Vitamin D is essential to ALL athletes.
  • How and when to measure Ketones (if you decide you want to).

Show Sponsors:

TriTravel.com.au

Smith Optics

Vespa Power

Direct download: FB73_Low_Carb_High_Fat_for_Women.mp3
Category:general -- posted at: 5:39pm PDT

Well it's 2015 and we have an awesome year of Fat Black Episodes planned for you guys, with some amazing guests planned, and some super important topics to be addressed! So today's Episode is all about starting the year with a plan. A plan to ensure that you start the year on the right foot, with great habits and standards that will ensure you kick some ass this year and be more awesome. We also discuss some important strategies to implement if you have had a break, or are returning from injury and illness. You DO NOT want to miss these as they are crucial to your long-term success!

In Today's Awesome Episode We Discuss:

  • Re-learning your intuition.
  • Learning to have fun.
  • Enjoying the process.
  • Listening to the body.
  • Critical strategies for reorienting from illness.
  • Easy methods to start the year well.

2015 is going to be a massive year for TriSpecific and the Fat Black series! If you have suggestions on topics, or a guest speaker you want to hear from then let us know!

Show sponsors: 

TriTravel.com.au

Smithoptics.com

Direct download: FB72_2015_Coming_Back_Strong.mp3
Category:general -- posted at: 12:49pm PDT

Well it has been a great year for everyone here at TriSpecific! And we are sure that everyone has enjoyed listening to the last 12 months of Fat Black episodes.

We have had a great time sharing so much content with you all, and especially hearing the many insights from fantastic athletes and coaches. To help us celebrate the year that was, we discuss the highlights from Fat Black from 2014; some of the best episodes and speakers.

In the Final Episode for 2014 we cover:

Our personal favourite Episodes and Speakers for the year.

Some valuable lessons.

Taking the time to reflect.

How to start 2015 the right way.

Goal Setting.

We could not have had such a brilliant year with the support of our families, friends, athletes, sponsors (Specialized, Smith Optics, TriTravel and Revbox) and of course....YOU... our awesome audience!

Thank you for an amazing year - bring on 2015!

 

Direct download: FB71_EOY_Wrap.mp3
Category:general -- posted at: 9:40pm PDT

In todays Fat Black podcast Pete and I get to speak with Luke Mckenzies better half Beth Gerdes. Beth didn't muck around getting back into all things triathlon after the birth of their gorgeous little Wynne McKenzie and 6 months after the birth of Wynne, Beth had an absolute cracker at Ironman Western Australia coming in 4th with a fast 9:04 IM split and hauling assimus on the run and knocking out a handy 2:58:17.

The biggest take home from this interview with Beth would have to be her looking at the opportunities in things and having gratitude. Great lessons.

 What we cover:

  • Training through pregnancy.
  • Managing being a new mum and training for Ironman.
  • Support and Aunty Jackie.
  • We talk IMWA, the race and the mental side of it.
  • We talk fast AG men and how it affects pro women on the bike.
  • What drives Beth.
  • We go into Beths background as a school psychologist.
  • The lessons.
  • Beths biggest 'failure' ... this one is deep!
  • And of course her greatest and proudest achievement so far.

You can follow and learn more about Beth below:

http://bethgerdes.com/
Beth's Blog
@IMbethgerdes - Instagram
@IMBethGerdes - twitter

Episode Sponsors:

tritravel-black-sml

smithoptics-logo

Direct download: FB70_Beth_Gerdes.mp3
Category:general -- posted at: 10:04am PDT

In todays Fat Black podcast I get to speak all about fascia with Brooke Thomas of Liberated Body.

I love this topic because it so crucial to movement. Understanding fascia can really help you move better and be pain free. Those two things will make you perform better. What you have to understand is that you don't have to tolerate movement dysfunction or body aches and pains. Most chronic overuse injuries and mobility woes are reversible. The process is pretty simple... it just ain't easy!

Unfortunately Pete had to sit this interview out due to time zone differences but he and I and guests will be back on as normal from next week.

In episode 69 of the Fat Black we cover:

Why understanding fascia is crucial to your longevity and performance.

Everything is connected and our muscles don't actually originate and insert like we were taught in anatomy class!

How we move.

Compensation patterns and tensegrity.

What our soft tissue should really be like.

Variations in movement and why it's needed.

Communication failure of our bodies biggest sensory organ.

Why our feet are SO important.

How we keep our fascia health.

You can learn all about Brooke and a lot more on Fascia over at here site www.liberatedbody.com or follow her on social media via the links below:

Facebook

Twitter

Episode Sponsors:

tritravel-black-sml

 

 

smithoptics-logo

 

 

Direct download: FB69_Brooke_Thomas.mp3
Category:general -- posted at: 2:48pm PDT

This week Pete and I do our first FB from opposite hemispheres and today we talk about the Obstacles. 

Pete wrote a blog this past week on rethinking stress and make sure you listen to the TED talk of Kelly McGonigal.

One of the most loved interviews of Triathlon World Summit was with Dr Phil Maffetone so Pete and talk about parts of that interview and namely go over some of the common obstacles and get you to think about strategies to remove those. 

As Phil said.. you can be fit but very unhealthy which in turn won't lead to longevity in the sport. 

We need to get smarter across the board when it comes to how we train but how we live our lives. Stress is cumulative and while we need some stress... the amount of stress we pile on our shoulders is killing us or our performances. 

Enjoy
Kristian 

Show Sponsors:

Smith Optics 

http://www.smithoptics.com

 

Tri Travel 

http://www.tritravel.com.au

Direct download: FB68_-_Obstacles.mp3
Category:general -- posted at: 6:48am PDT

Last week you heard some great insights from Champion Athlete, Jan Frodeno on his quest to take on Kona and what he has had to do to make the transition from short-course to long-course a successful one. Today we get to talk his wife, Olympic Gold Medalist, Commonwealth Medalist and 3x World Champion - Emma Snowsill.

Emma has enjoyed an amazing career but has dealt with some serious health issues, that ultimately lead to her retiring from the sport. As a result Emma has learned some hard lessons and had decided to embark on a quest to fully understand health and help educate athletes as to what real health actually means.

Emma Talks About:

  • What being a World Champion has taught her.
  • Why she stopped racing.
  • Emma's personal health journey.
  • Learning about true health.
  • Understanding that what we eat underpins performance.
  • Giving back to the sport.
  • Being an ambassador.
  • Educating people on the sport through commentary.
  • What is in store for Emma.

This was a fantastic opportunity to sit down and speak candidly with such a remarkable athlete - and person. Emma's positivity is amazing as she prefers to view her health battles as step into a new direction and career, rather than something that holds her back. Emma's story carries the message that as athletes we owe it ourselves to understand what true health really is.

You should check Emma out on Instagram and via her Website.

 

Direct download: FB_67_Emma_Snowsill.mp3
Category:general -- posted at: 3:34pm PDT

Today we sit down and Sip the Fat with Olympic Champion, coffee connoisseur and super nice guy, Jan Frodeno. Jan and his wife Emma Snowsill were kind enough to let us drop in and chat to them over a few espresso's. Both Jan and Emma have some fantastic insights into the sport and share some brilliant knowledge

 

Today Jan Frodeno talks about:

 

Making the transition from short course to long course.

Dealing with injury.

Changing training to suit the distance.

Challenges faced when making the transition.

Lesson from Ironman.

Working with his coach.

Confidence and self-belief.

Next week, you'll want to listen to our episode with Emma Snowsill. It is a cracker.

 

 You cab reach Jan at: @janfrodeno 

 

Direct download: FB66_Jan_Frodeno.mp3
Category:general -- posted at: 7:55pm PDT

Well we can't believe that the Triathlon World Summit is almost over! This has been an amazing project for TriSpecific and we hope you have all enjoyed hearing the fantastic information the speakers. We have enjoyed the process immensely and would like to thank all of you for the amazing feedback!

Today we sit down and sip the fat on an important topic that was discussed frequently throughout the Summit:

Human Movement.

Today We Cover:

  • Why hydration is important for movement.
  • Taking responsibility.
  • The performance pyramid.
  • Skill development.
  • Form VS Function.
  • The X.
  • Why sitting is crap for our bodies.
  • Easy fixes to correct faulty patterns. 

Episode Sponsors

Smith Optics

TriTravel

Specialized

Direct download: FB65-_Movement.mp3
Category:general -- posted at: 3:03am PDT

Today we sit down with not only two brilliant athletes but also a professional couple who have crafted their skills as a highly functioning family unit. 
Tyler and Nikki Butterfield have worked hard to understand the importance of balancing family life with work life.

And provide some great insights how any athlete - professional or amateur can do this and still enjoy the sport we all love.

We go into:

  • Being the best you can in your job.
  • Being present where you are. 
  • The Importance of planning
  • Being the best you can in everything you do.
  • Working as a team
  • Daily strategies.
  • Communication
  • More then Sport

You can find out more at

butterfieldracing.com

Twitter
@TyButterfield
@NikButterfield

Episode Sponsors

Smith Optics

TriTravel

Specialized

Direct download: FB64_-_The_Butterfields.mp3
Category:general -- posted at: 4:47am PDT

So much going on and so much love for the Triathlon World Summit that we're truly grateful. It's awesome. 

We're now in Round 3 of the TWS sessions and so many great interviews have been shared and the information is resonating with our listeners on so many levels. 

Today Pete and I decide to go into some of the areas that have impressed us and that you really need to take note of. 

So many more great interviews to come so if you haven't already - make sure you register to watch them for FREE at www.triathlonworldsummit.com 

Enjoy

Kristian & Pete

P.S. Can't make the time to listen to all the awesome interviews while they're live. Get the Lifetime ALL ACCESS pass here


Our TWS Sponsors:

Smith OpticsSpecializedTri TravelRevbox and Vespa

Direct download: FB_63_Insighs_of_the_TWS.mp3
Category:general -- posted at: 6:51pm PDT

Today we caught up with an athlete who is well know for running some incredibly fast times off the bike, and just recently made a statement with a very impressive 7th place finish in Kona, Tim Berkel.

Tim has been steadily building a solid career and gained a lot of experience by putting himself up against the best in the sport and learning from tough experiences.

Check out some great insights from Tim.

Today We Cover:

  • Tim's mental preparation for Kona.
  • Dealing with low points.
  • Getting the hunger back.
  • Learning to take care of the body.
  • Fuelling the machine.
  • Finding enjoyment in the day-to-day.
  • Racing happy.
  • Using mentors.
  • Understanding coaching relationships.
  • Staying in the moment when under pressure.

To this date Tim has a great career with 3 Ironman Champion titles, and an Australian 70.3 title.

Follow Tim on Twitter Facebook Instagram or reach to him via timberkel.com

 

Episode Sponsors

specialized

 

 

 

smithoptics-logo

 

 

 

tritravel-black-sml

 

  

TriZone

Direct download: FB62_Tim_Berkel_.mp3
Category:general -- posted at: 9:14pm PDT

Today we sit down and sip the fat with one of the most Professional professionals we know: Sam Betten.

Sam's attitude towards the sport and determination to be the nicest, hard working guy out there, is infectious, and it fantastic to see such maturity in a young athlete. Sam discussed the importance of having the right attitude, being mentally tough and giving back to the sport. There are some important lessons for all triathletes here! Age groupers and Pro's alike.

Sam has an immense amount of invaluable knowledge for you.

In This Episode We Cover:

  • Sam's story.
  • Being injured.
  • Being sick - creating a better mindset.
  • Improving in the sport.
  • Mental training.
  • Making the right investments.
  • Finding the mental limit.
  • Learning values from mentors.
  • Attitude
  • Giving back.
  • Being professional.
  • Building the brand.
  • Becoming a credible source of information.
  • Knowing when to stop.
  • Goal setting
  • Tips for Age Group athletes.

There is no doubt that Sam is going places in this sport. Yet he remains grounded and incredibly focused in his approach - it is refreshing to see!

Reach out to Sam on sambetten.com or Twitter or Facebook

Episode Sponsors

specialized

 

 

 

smithoptics-logo

 

 

 

tritravel-black-sml

 

 

 

TriZone

Direct download: FB61_Sam_Betten.mp3
Category:general -- posted at: 6:14am PDT

That's exactly how we feel right now. We are in hustle mode at the moment and this Triathlon World Summit is just simply a huge undertaking. I obviously can't say for certain because I've never been there ... that young mans dream has thankfully for Charlotte been squashed. So we 'feel' somewhere near camp 4 ... that is the death zone on Everest. We aren't getting much sleep, the goal feels so close yet so far away ... but it's one step at a time.

So today Pete and I decided to give you a little insight into TWS. We're excited. So much awesome content has been shared that we know you're going to love.

The snippets:

Macca - On understanding where your heads at.

Matt Dixon - Racing an Ironman.

Kev Cutjar - Attitude (crucial).

Marc Evans - Movement is like cash... it's King.

Phil Maffetone - What you need to do today to be a better triathlete tomorrow.

FB Sponsor:

Summer2014_TRI_BIKE_LUKE_3x2

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

TriZone

Direct download: FB60_-_Just_Before_The_Summit.mp3
Category:general -- posted at: 8:35pm PDT

Today we sit down and have a super informative chat with Peter Mckenzie. Now if that surname sounds familiar....it should.

Of course we are talking about Luke Mckenzie's father! And this is one of the most knowledge packed episodes yet!

Peter has long history of coaching and teaching and over the years has formulated some fantastic philosophies and strategies to help athletes achieve their true potential.

It was a lot of fun talking shop with Petee and gain some insights from someone with so much experience.

In this episode we cover:

  • The fundamentals of triathlon.
  • Assessing strengths and weaknesses.
  • Refining economy with drills.
  • Building the journey.
  • Being committed and supportive as a parent of an athlete.
  • Communication. Actually, we talk about this a lot!
  • How training is a progression of development.
  • Developing patience.
  • Looking for marginal gains.
  • Pacing!
  • Dealing with time-poor, Type A athletes.
  • Shutting out the noise.
  • Recognising coachable athletes.
  • How no two athletes are the same; coaching the individual.
  • The unconquered frontier in this sport; the mental game.
  • Recognising negative thoughts and acting accordingly.

Learn more about Peter McKenzie at https://www.facebook.com/RacePaceCoaching

TriZone

Direct download: FB59_Peter_McKenzie.mp3
Category:general -- posted at: 11:46pm PDT

Today we sit down and 'sip the fat' ™ with Tim Reed who has been making his mark on the sport in recent years with some very impressive results. Tim has a background in exercise physiology and before turning pro he spent a bit of time crafting his skills as a top Age Group athlete.

One of the most exciting things about 'Reedy' is his willingness to learn; whether it is through coaching mentors, or advice form experienced pro-athletes, Tim is focused on absorbing as much information as possible in order to further his athletic and business careers and as such has some great wisdom to share.

In this Episode we cover:

  • Making the jump from elite Age Group athlete to Professional athlete.
  • Working hard in the early days.
  • Learning to hustle to achieve success.
  • Balancing family life with career.
  • The value of communication.
  • Maintaining perspective; what really matters in your life.
  • Values for success.
  • How to wear budgie-smuglers/ how to craft your 'brand'.
  • Tim's 5 tips for athletes new to the sport (actually for every athlete).

You can follow Tim on Twitter and Instagram or check out his website

Make sure you go over and check out The Triathlon World Summit and RESERVE your seat ... The FREE sessions start November 9

Direct download: Timothy_Reed_FB58.mp3
Category:general -- posted at: 10:59pm PDT

In today's Episode of the Friday Fat Black, we sit down with #allergictoaverage superstar journalist and Witsup chief, Steph Hanson.

If you haven't heard of Witsup, you must have been living under a rock. Through the efforts of Steph and her team, Witsup have been helping communities of women become more engaged in the sport of triathlon by creating ways to break down the barriers that and removing the intimidation that can be associated with triathlon.

There is one thing about Steph: her personality is infectious! You can't help but get excited when she talks on the things that she is passionate about and that enthusiasm is unmistakable in the work that the Witsup crew do.

So sit back with a cup of your favourite caffeinated beverage, and listen to some wisdom from Steph.

What we cover:

  • Who is Witsup, what does it mean and what is it all about.
  • Breaking down barriers within the sport.
  • Creating a better perception through education and sharing a unified message.
  • Taking things too seriously.
  • Building a community.
  • Shoving Andrew Messink. Yes, that really did happen.
  • Thoughts on the split swim starts to races and what the WTC are doing right (that also does happen).
  • Men showing support for the Witsup cause
  • Spreading the message through social media #supportivedude
  • Changing the perspective in media.
  • The importance of involving family more in the sport.
  • The Noosa Triathlon Festival and what is coming up next for Witsup

It was great to talk with Steph and get more insight on how we, as coaches and representatives of the sport can work to making triathlon not only more accessible for women, but also more enjoyable and less intimidating. We are seeing a global shift in how women are being marketed to by companies, and this trend is helping push past the old school ideologies of gender in sport and helping to create greater equality.

If you want to know more about Witsup, head on over to:

www.witsup.com or follow them on @witsupcom on Twitter and Instagram or head over to their Facebook Page

Sponsors:

Smith Optics - Change is Easy

Specialized - Innovate or Die

Direct download: FB57-_WitsUP.mp3
Category:general -- posted at: 5:45pm PDT

Alright today we are talking about pacing.

This is one of the most important skills of the sport. We have seen many athlete ruin a race by not pacing correctly. Like everything else true pacing much be practiced in training.

True pacing takes discipline and focus (also great skills to develop), and this has to be put into the daily routine of training - which is really about going your craft.

Here is what we cover:

  • The discipline of pacing.
  • Being realistic about your efforts.
  • Learning to switch off the data.
  • Understanding how to use your data to your advantage.
  • Developing your pace intuitively.
  • What is truly easy.
  • Knowing when to push hard.
  • Understanding the different levels of effort.
  • How much time you need to spend below goal pace, at goal, and above (and why).
  • Understanding the different systems that used in pacing.
  • Strength efforts.
  • Speed efforts.
  • Lactate Tolerance.
  • Endurance.
  • Neuromuscular.

 

Summer2014_TRI_BIKE_LUKE_3x2

Direct download: FB56-_Pacing.mp3
Category:general -- posted at: 8:46pm PDT

I'm just back from a whirlwind of Kona with lack of the number one health item.. Sleep! I've experienced both Kona as an athlete and a spectator many times and there is just something special when you step off the plan onto the tarmac at Kona International airport. My trip was short but packed with meeting up with athletes, industry contacts and other coaches. I even got a short swim and a couple of rides in. I actually recommend that if Kona is on the goal list to compete at, it's a good one to watch and go experience if you miss out qualifying one year. It definitely made me make it a definite purpose and desire to get there when I had done that.   

Today Pete and I do a recap on Kona talking through the pro and age group races. We also go into the conditions, execution, stress and mental state.

We also have a number of great podcasts lined up for you with some great age group athletes, pro athletes, coaches and experts in fields related to human performance.

IMG_1822

 

Direct download: FFB55_Kona_Recap.mp3
Category:general -- posted at: 6:27pm PDT

Over here in Kona I got the opportunity to go to a party before the race and mingle. Whilst there I ran into ex professional triathlete, two time Olympian, world cup champion and former world ranked no.1 Andrew Johns or as he's better known as AJ. 

AJ started telling me about what he was part of and why he was in Kona. As it turns out he was here as an athlete ambassador to a new initiative called Clean Protocol. The Clean Protocol™ is a system to support clean athletes and to promote social change toward clean sport.

I was intrigued to find out more as I had seen the below image pop up in Luke McKenzies Facebook feed and was able to get together with both Andrew and the head of science Dr Michael Puchowicz MD for a chat about The Clean Protocol™

Clean Protocol

 

 

 

 

 

 

 

 

 

 

In this episode we cover

  • what The Clean Protocol™ is and why it's important.
  • The Passion about making the social change needed that there is no justification to even think about taking PED's
  • Allowing clean athletes to put there hands up and go through the testing protocol and show that they can win big races being clean. 
  • The Science behind it and who is using the protocol.
  • The reception from the pro's 
  • And more. 

You can learn more about The Clean Protocol™ at their website - http://cleanprotocol.org/

Direct download: FB54_CleanProtocol.mp3
Category:general -- posted at: 6:04pm PDT

Pete and I are still reeling from this interview with Andy... Yes I know it's a pun but it was completely mind blowing. Most people don't understand how powerful the mind is and how much it plays into what we see in life. You can do the training, tick the boxes, go 'all-in' and still fall short and many times we self sabotage purely because of our internal programming.

The 6 inches between your ears is important. Critically important.

Andy is a mental performance coach and has worked with world champion athletes, entrepreneurs, high net worth business owners and even royalty.

Do you want to go fast, get to Kona, have more success in life. Listen to this podcast and learn how.

Here is what we cover:

  • Neurology is a muscle.
  • The importance of a mentor.
  • Overcoming adversities.
  • The science of "Mind Set".
  • The conscious and unconscious mind.
  • We are question answering machines - why we do what we do.
  • Becoming consciously aware.
  • 50'000 words a day.
  • The Dirty Little Secret to rapid success.
  • The filter system of the mind.
  • Accessing alpha waves.
  • Gaining direct access to the unconscious mind.
  • How to ask yourself the right questions.
  • Creating the NEW version of YOU.
  • Retraining the software.
  • The value of routine.
  • Bi-neural benefits.

You can reach out to Andy via:

andymuprhy.biz ---> Get a free Focus session.

Follow @andymuprhytv on Twitter and here on Facebook

The Mindset by Design Podcast available on iTunes.

 

Direct download: Andy_Murphy_FFB53.mp3
Category:general -- posted at: 3:30pm PDT

Today Pete and talk about Kona.. predictions, the mistakes athletes make and how to avoid them... qualifying and more. 

  • Qualify... what it takes
  • The mistakes
  • Pacing
  • Being Strong
  • Carbo loading
  • Race week
  • Confidence and over confidence
  • and more... 

I'll be coming to you with some video blogs from Kona from Thursday and stay tuned for our Friday Fat Black this week... it's mind blowing! 

Direct download: FB52.mp3
Category:general -- posted at: 7:02pm PDT

Today we speak with one of the World Leaders in Functional Movement Training, Andrew Read. Andrew has been in the fitness game a very long time and he is one of those small 1 %'s that is not afraid to step outside the norm and call B.S. He is an Athletic adventurer, top 6 in the world Master RKC (Russian Kettlebell Certified instructor), author and all round bad ass.

Here is just a taste of what we cover:

  • Functional movement and why it is essential.
  • Levels of Functional Movement Screening.
  • The importance of breathing.
  • Strength training for older athletes.
  • The 3 Rules.
  • Dealing with giving up.
  • Strength & Conditioning for long course racing.
  • Becoming injury resistant.
  • How to get FREE speed - building your Formula 1 car.
  • The smartest exercises for triathletes.
  • The distinction between strength and muscle size.

Links:

Andrew Read PT
Andrew on Facebook
Andrew on Twitter

This episode includes videos which can be accessed via TriSpecific.com/FFB

This Episode of The Friday Fat Black bought to you by Smith Optics - Change is Easy! 

Direct download: FB_51_Andrew_Read_.mp3
Category:general -- posted at: 5:17pm PDT

We are EXCITED. Seriously.

We have been looking forward to this 50th Episode for a while now......The Friday Fat Black and The Answers Series have been so much fun and there has been a lot (really,  A LOT) of awesome information in each edition.

So today as we celebrate #50, we get stuck into some of the most popular topics we've discussed as well as what is coming up in the very near future. Hint: something BIG.

And, because this is a special event - something to celebrate, we are giving away some awesome prizes! You need to listen to the episode to find out how you can get your hands on some pretty cool things like:

  • Specialized Packs that will get you out of trouble
  • Smith Optics glasses for staying in style
  • TS 'swag' packs, because swag is important
  • GRID mini's and the new GRID X from Trigger Point
  • Some cool Tee's from "Art of Tri"

To enter the competition, listen to the instructions mentioned in the episode. We will announced the winners in the next Episode (this Friday).

This Episode we cover:

  • Our favourite episodes - the ones that we loved the most, and why.
  • Our favourite guests, and why.
  • Fundamentals - what it takes to be successful
  • The importance of Self Talk
  • Confidence VS Cockiness
  • Race execution - what you need to do
  • What's next: some very exciting guests coming up
  • Some special mentions....
  • And an important message to you all

Links:

https://vimeo.com/smithoptics

Smith Pivlock

Urban Ninja

TS Life

 

Direct download: FB50.mp3
Category:general -- posted at: 9:51pm PDT

Today we speak with celebrated Ultraman World Champion, Ironman athlete and Coach, Kevin Cutjar about developing confidence and executing a good race. He is also the owner of the Challenge Penticton race, held in beautiful British Columbia, Canada. Kevin has a wealth of experience in racing long, hard and tough events so he knows a thing or two about confidence.

Confidence underpins performance, and developing this skill can take time and patience. There's a system to follow and as we get deeper into this episode, Kevin explains how to turn that confidence into smart race execution.

Grab a cup, sit back and enjoy todays episode of The Friday Fat Black.

Awesome knowledge covered:

  • Kevin's amazing racing career
  • Developing confidence
  • Trusting the process
  • The psychology of racing long
  • Self belief
  • Getting it right: the long run
  • Patience, and having the confidence to be patient
  • Endurance and repetition
  • The "perfect" plan
  • Understanding self-doubt
  • Executing a race
  • Dealing with distraction
  • How to stay focused in training
  • Self talk
  • Challenge Penticton

Speaking of Challenge Penticton, registration is open now for August 30, 2015. So if you want to race on one of the most historical and picturesque courses in the world get onto it fast!

Connect with Kevin

Twitter
http://triathlonwarrior.com/

 

 

Direct download: FFB49_Kevin_Cutjar.mp3
Category:general -- posted at: 3:29pm PDT

We continue on with the Answers Series today with some great questions from some of our coached athletes. We love questions like these because it helps us to ensure that our listeners truly understand the information that we provide.

We love the challenge of the questions, and we love looking for answers to the ones that we don't know. We certainly don't pretend to know it all! But we are prepared to seek for more....

Keep the questions coming via the TriSpecific Facebook page, or kristian@trispecific.com

This weeks questions:

Q. How do you stay cool in races without your run shoes filling with water and becoming ankle 'weights'?

Q. What are the some sources of saturated fat I can look into?

Q. Can you really become fat adapted as a vegetarian?

Q. Can I substitute the lemon juice in the natural hydration mix for something else? Do I even need the lemon juice?

Q. You guys have mentioned the Maffatone methods few times, how does that fit into the TS coaching methods?

Q. What Fat Black alternatives exist for non-coffee drinkers?

Q. What wetsuit recommendations do you have?

Links:

Aqua shop

Blueseventy Westuits

 

Direct download: FB48_Answers.mp3
Category:general -- posted at: 11:07pm PDT

This week Pete and I get to interview our good friend, new dad, fellow 3326RIDE rider and world class triathlete Luke McKenzie. This didn't even feel like an interview, more like sitting down having a chat over a fat black coffee. Don't be fooled though, Luke provides some insights into being a world class athlete, keeping the motivation high and the stepping stones to being runner up in last years Ironman World Championships.

Grab yourself your favourite beverage, sit back and enjoy.

What we cover:

  • Moving to the USA full time.
  • Being a new dad.
  • Managing the schedule with Wynne and both parents training for IM.
  • The ups and downs.
  • Learning how to race.
  • How racing and winning in Asia provided the stepping stones to Kona.
  • Winning IM Cairns.
  • A couple of things Luke does that leads to success.
  • Progression in Kona and making the necessary improvements.
  • What it's all about.
  • How he keeps his motivation high.
  • Learning the lessons from the obstacles along the way.
  • Getting through the hiccups.
  • How to make the best out of a bad situation and what doing that provides.
  • Coaches, mentors and self coaching.
  • Lukes biggest advisor.
  • Pushing the boundaries of tech and the lessons so far.
  • Bike position - what's important.
  • Strength training.
  • On coaching athletes.
  • Stress and what Ironman shouldn't be.
  • On setting goals.
  • Training.
  • Giving back.

Links:

Luke McKenzie.com
Twitter
Instagram

As soon as we have details ... we will post them here about purchasing the new "GO LUKE" Kona Trucker caps with money going to the Challenged Athletes Foundation ...

Direct download: FFB47_Luke_McKenzie.mp3
Category:general -- posted at: 4:17pm PDT

Wow. How good was Part 1? If you missed that make sure you go listen to FFB#46 Part 1 first otherwise you're missing a huge part of the process. 

The second part of that episode we continue the awesomeness.

Today we cover

  • VESPA. What is it?
  • Using VESPA in training.
  • How to use VESPA in racing to optimise your fat adaption.
  • 'Carb sneaking' - how strategically timing carb intake can boost your performance.
  • How to start the Fat Adaptation process.
  • How too much protein can turn off your ability to burn fat for fuel.
  • Ketone tracking.
  • Racing hungry - why you want to.

This is a seriously jam-packed episode! So sit back, grab a coffee and enjoy.

Get a discount for Vespa using TRISPECIFIC for the coupon code. 

Vespapower.com 

Direct download: Peter_Defty_OFM_Part_Two.mp3
Category:general -- posted at: 6:33pm PDT

Today we pick the brain of Peter Defty of Vespa Nutrition, on everything you need to know about Fat Adaptation and Optimised Fat Metabolism. Peter has been driving OFM knowledge for quite a wile now and today he helps you understand the ins and outs of the process and why it is absolutely vital to not only your performance but also your long term health.

If you have been struggling to get your head around the Fat Adaptation process or what to simply understand it better then Peter provides some essential insights in this two part series. Yes there is THAT much information here that we had to make it into two Episodes!

Adopting the Optimised Fat Metabolism approach isn't hard, and definitely not 'scary'. It is a simple adjustment to your daily nutritional intake, but with some truly game-changing results.

Today in Part 1 we cover:

  • Who is Peter Defty.
  • Optimised Fat Metabolism explained.
  • Using fat for fuel.
  • How little carbohydrates the body really needs.
  • Long term affects of High Carbohydrate use and their unintended consequences.
  • Insulin resistance
  • OFM for vegan/ vegetarian athletes - how to get it right.
  • The Optimised Fat Metabolism pyramid
    • Fat Adapted metabolic state.
    • Nutrition NOT calories
    • Stomach and gut health.
    • Training and lifestyle
    • Hydration

In the next part of this awesome-sauce episode, we go further into the OFM Pyramid and discuss hydration, the Vespa product and being a 'carb sneak'.

You will probably want to listen to these Episodes more than once because there is a metric crap-tonne of knowledge to be absorbed here!

Show Links:

VESPA

Direct download: Peter_Defty_OFM_Part_One.mp3
Category:general -- posted at: 4:38pm PDT

You Asked… we Answered. From this week onwards Pete and are adding a second show each week. So Tuesdays will be “The Fat Black - The Answers Series” and The Friday Fat Black will be our interviews.

So last Friday we did our first of “The Answers” series podcast and after that and the feedback for more.. we have obliged.

If you have questions. Please use the comments on the show notes page, ask on our TriSpecific Facebook fanpage or simply email me kristian [at] trispecific.com.

This weeks Questions:

Q: Out of all the pieces of equipment available for training and performance improvements, what is the first one you would recommend to buy?

Q:  What are the best cassette and chain ring choices for events. When do you determine you need to?

Q: Bike shoes for Ironman and Half … should I be using Triathlon Specific shoes or road shoes?

Q: What is the best bike case for traveling

Links:

Trigger Point Performance Therapy Tools

Australia

New Zealand

USA

Germany

United Kingdom

Bike Trainers

Revbox (if you're interested in this trainer, contact me as I have a special TS Coached Athlete, TS LIFE and Blueprint Athlete and even for our listeners)

Wahoo Kickr

Swim Tools

TYR Catalyst Hand Paddles - You can grab them here at wiggle Australia or wiggle rest of world.

Pull Buoy Options we like:

Big Ass PB ;)

Huub - Big Buoy

Blue Seventy Core Short (a new favourite)

Finis Tempo Trainer Pro (great for run training too..) 

Bike Shoes

For long course racing we prefer and recommend using a road shoe.

We like

S-Works Road Shoe

Shimano Road Shoe

If you want to go down the custom route check out Bont

Also ensure you go to your local Specialized dealer that does Body Geometry and use their "archometer" and get the specific body geometry footbeds needed for you. Instant increase in power, less foot fatigue and lessen the chances of injury.

Run

You need to ensure you are in the right shoe for you. In Australia our friends at The Running Company have a great service as does The Running Centre in Perth. If you don't have a store near you that can get you on a treadmill and see you run, both barefoot and in shoes then Pete and I have a Run Faster service where we will get you to get video footage for us and then we will guide you to a shoe that is right for you. We will also give you advice on potential mobility drills and self massage techniques you'll need to do to improve your running efficiency.

For more on this service just contact me.

Bike Cases

Shimano Mega case

SiCon Aero 2.0

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Direct download: FFB45-The_Answers_Series_No2.mp3
Category:general -- posted at: 7:04pm PDT

This week Pete and I step away from the interviews go into Question and Answer mode. We're always getting questions from our coached and Blueprint athletes but believe this is a great platform for answering questions that many of you have but haven't asked.

As I mention in the podcast. If you'd like Pete and I to do another weekly podcast specifically on QnA or dial into one topic then we're open to that. We will do leave Fridays predominantly to interviews with our awesome guests and say on a Tuesday do a 30-40min QnA. Let us know in the comments below and of course if you have any questions let us know below.

What we Cover:

  • Strategies with dealing with the heat in Kona (or any other hot race)
  • TT bike or road bike and when you should be jumping on the TT bike in your race prep
  • GF nutrition and living/racing with Celiac disease
  • Goal setting and realistic goals
  • Training for older athletes
  • Getting through tough sessions
  • How to refocus and re-ignite the motivation after a big race and also how to keep motivation levels high for training
  • Changes in our nutrition ideology and why
  • Which wheels for racing and why

Links:

Past Podcasts we mention

FFB41 - Aero is Everything (all about being aero)

Being a Gluten Free Athlete with Steph Lowe The Natural Nutritionist

Quick link to all podcasts

Direct download: FFB_44_The_Answers.mp3
Category:general -- posted at: 7:59pm PDT

Today we have the awesome Steph Lowe of "The Natural Nutritionist" on another call of the Friday Fat Black. Previously we have discussed Nutrient timing and also becoming a gluten free athlete (and why you should consider it) however today we talk all about gut health and how your gut is really the foundation of your system health.

If you're holding onto injuries, getting sick consistently then you NEED to be fixing your gut health. Even if you're not getting sick or have niggles ... good gut health will help you improve your performance.

Look, if you're serious about your performance but also about long term health (and you should be) then you can't miss this episode. 

What we cover:

  • All health and immunity stems from your gut.
  • Where does illness start?
  • Why you need to look at the gut if your sick and if you have constant injuries.
  • The indirect links your gut has on other areas of your total health than just the stomach.
  • Why your brain function is linked with your gut.
  • What affects gut health.
  • Good food in-of-itself is not the answer.
  • Good bacteria, bad bacteria.
  • Antibiotics and what you need to know if you have to take them.
  • For the female athletes. The Pill and its impact on your gut health.
  • Inflammatory foods and how to ensure you choose foods that are anti-inflammatory in nature.
  • Being an Iron distance athlete, you can guarantee that you have some level of impaired gut health.
  • Stress and its implications on your gut health.
  • The chicken or the egg with gut health.
  • What pulls the trigger and how todays choices affect what happens downstream.
  • Tips it mitigate stress in our current life circumstances.
  • Strategies on fixing or improving your gut health.
  • Vegan athlete choices of fixing gut health.
  • Caffeine and impact on cortisol, stress, acidity.
  • The one answer to getting good bacteria.
  • Detoxing.. do you need to, how to and when?
  • Stress and its roll in weight loss and what you need to understand.

Show Links:

ABC Catalyst "Gut Reaction" Parts one and two

Gut Health 101 with Steph Lowe (includes links and tips for bone broth, fermented veggies and more).

The Pill

Great Lakes Gelatine

Stephs site The Natural Nutritionist

Learn more about detoxification and Steph's six week program here: http://thenaturalnutritionist.com.au/back-to-basics-b2b-cleanse/

Perhaps you could start by quitting gluten? Grab a copy of Steph's ebook, Free From Gluten (FFG), and receive over 70 pages of eduction, practical advice and whole food based recipes. Please enter the discount code 'FFB' to receive your Friday Fat Black discounted rate.

Need more help? Steph is available for both Face-to-Face and Skype consultations. Please find out more here: http://thenaturalnutritionist.com.au/programs/

Direct download: FFB43_Steph_Lowe_Gut_Health.mp3
Category:general -- posted at: 6:19pm PDT

Today Pete and I have the awesome pleasure of speaking with 15x Ironman distance champion, member of the Australian Ironman Hall of Fame Belinda Granger from her stunning backyard overlooking the 20m pool. We get such amazing insights from BG who has done 50 Iron distance racing and been around the triathlon traps for 20 odd years! We look at all aspects from injuries, to training, discipline, nutrition and so much more.

What we cover:

  • Lessons from one of the most longterm successful female IM athletes in the sport
  • Belinda's WHY!
  • Natural talent is useless
  • Why 'loving it' helps
  • Strategies and tips to pull you through those tough races
  • BGs two biggest regrets - massive honesty here
  • The skill of set and forget
  • When and where you learn the most
  • Why you need to self assess
  • Settling
  • Nutrition, balance and not depriving yourself
  • Looking at all aspects of the sport
  • The ABS!
  • The tell tale signs you need to listen too
  • Balance
  • The Training regiment... major lessons
  • You HAVE to give back
  • 3 huge performance knowledge bombs dropped around 28mins in
  • Keys of being professional - if you're a pro or budding pro you need to listen to this
  • Favourite sessions
  • What the future holds for Belinda

 

Links:

Twitter: https://twitter.com/belinda_granger

Direct download: FFB42_Belinda_Granger.mp3
Category:general -- posted at: 3:57pm PDT

This weeks FFB is all about getting AERO with Mark Cote whom is the head of aero R&D for Specialized. Last week Pete and I got the opportunity to head down to the Gold Cost for Specialized’s 2015 product launch here in Australia and were lucky enough to sit down and chew the fat with Mark and we thought .. we’re all here - can we do a podcast and Mark took it in his stride which we’re super grateful for. Listen and listen again about whats important, how you can get both free and paid aero benefits.

“the difference between athletes that pay attention to this and those that don’t is Kona spots”

What we cover:

  • Aero .. what’s really important and quick free aero gains (1:40).
  • 80” over 40km  - imagine over an Ironman that’s 6 minutes and doing this doesn’t cost you anything.
  • What a ‘shaved’ tennis ball has to do with shaved legs.
  • The Specialized wind tunnel allows them to geek out
  • Even a little matters
  • Clean it up .. it's important.
  • How AND why fit matters?
  • The preconceived notions of being low are hindering you.
  • The common trend in fit (not what you think).
  • Get faster and reduce fatigue.
  • Being in the aero bars versus being on the hoods (7:35). You’ll be stunned how much that is worth per 40km.
  • All about Wheels (8:38)
  • Style ‘watts’ versus real ‘watts’
  • The catch 22 on the deeper wheel (9:38)
  • What wheel sizes are showing the most benefits.
  • Where wheels actually come into their own.
  • Tyres (11:10)
  • Tubular v clincher
  • Tyre technology
  • Helmets and choices (13:00)
  • Why it’s more important to have a ‘quiver’ of helmets than it is wheels!
  • Helmets, there's aero and then there's the details - heat (15:20)
  • One of the new frontiers and biggest benefits you get (18:40)
  • Actually moving forward this will be one of the most (20:59) important, technical devices you can run in your setup.
  • Rider first engineered.
  • How much further improvements are there in aero?
  • The true benefits for Specialized with their win (deliberate) tunnel.
  • The athletes that focus on this stuff versus those that don't.
  • Shiv TT v SHIV TRI.

Got Question? Either hit us up in the comments section below or reach out to Mark or the Specialized team on social media

Show Links:

The Body Hair Test

ROVAL wheels

Froome looking a stems  (yes you must look at this page)

The S-WORKS Evade Tri 

Specialized Links

Website

http://www.iamspecialized.com/

Facebook

https://www.facebook.com/specializedbicycles
https://www.facebook.com/SpecializedAU (Australia)

Twitter

https://twitter.com/iamspecialized
https://twitter.com/specialized_au

Mark Cote https://twitter.com/MITAeroBike

Instagram
Australia
Global

YouTube

Direct download: Mark_Cote_Specialized.mp3
Category:general -- posted at: 5:10pm PDT

Today I get to speak with TriSpecific athlete John Rutherford after his recent first time Ironman  a couple of weeks back at Ironman Switzerland. John had great IM debut going 9:34.

As I say in the intro. Nobody comes from nowhere ... and what I mean there is that we all have backgrounds and most athletes that have quick success in this sport have a solid background and John is no different here. John has ran 100 mile ultras and he definitely wasn't successful in those first outings, especially as the typical carb dependant athlete and we go into all that but his background goes further back and we look into the lessons that cross over from flying a F-18 to performance in other areas of life. And don't miss what John did with a 40 Million dollar aircraft at 14:55 into the podcast. 

What We Cover: 

  • John's first Ironman going 9:34 and the lessons. (there is ALWAYS lessons)
  • Logistics and there importance
  • Expectations and what you need to be with them
  • No unforced errors
  • John's background and his time as part of the US National Cycling team
  • Those carry over lessons from cycling, ultra running and flying an F18
  • Listen in a 14:55 to hear what John did with a 40 Million dollar aircraft
  • Learning to be calm under pressure and where it is critical on race day
  • We go deep into fuelling and how little John takes in through training and racing
  • John's part in the UCON Fat Adaptation/Perofrmance Study
  • How never to hit the wall or bonk again
  • Time to benefits of fat adaptation at 35'
  • The starting point to fat adaptation and process of teaching around 36' in
  • The 3 BIG benefits of being fat adapted
  • Sodium - the true needs
  • Johns race day fuelling strategy
  • The 3 things John's most important performance tips

Links:

Ben Greenfields Part 1 & Part 2 of his part in Voleks study and rewriting the Fat Burning text book. 

Becoming a Bonk proof athlete - FAT chance

Vespa

Keto Force (Disclaimer: I have not tested this yet, but from John's testing it seems to work well. However.. as per previous blog.. get the other aspects down first. No short cuts!)

Direct download: John_Rutherford_FFB40.mp3
Category:general -- posted at: 7:22pm PDT

In todays Friday Fat Black Pete and talk about the real reasons of how and why injuries happen. We speak about the 7 major areas (there are more) why injuries happen. 

What We Cover:

  • The biggest killer of our performance.
  • And the reason why we get this performance killer.
  • Injuries don't come from nowhere .. i.e. they don't just pop out of nowhere!
  • The Domino effect.
  • The red flags you CHOOSE not to listen too and how to stop that happening.
  • Responsibility.
  • The injury cycle.
  • The 7 major reason you are or you get injured.
  • 90+ percent of injuries are AVOIDABLE!
  • Why electrolytes are CRITICALLY important.
  • What to do the FIRST thing when you wake up in the morning.
  • Compounding Interest - why you feel like crap at the start of your long run.
  • What muscles LOVE.
  • What you should do on those long haul travels we need to do to get to races. Long drives/long flights and why you NEED to do this.
  • The thought process you NEED to rid yourself of. 

Links

The BEST Self Massage Tools in the world

Get this awesome History of Triathlon in Australia coffee table book // http://www.multisportdreaming.com/

If you're at Challenge Gold Coast drop by the Multisport Dreaming Booth

Original Strength Podcast

Direct download: FFB39_-_7_Reasons_You_Get_Injured.mp3
Category:general -- posted at: 7:53pm PDT

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

In todays Friday Fat Black Pete and chew the fat on developing mental fortitude and how attitude and how you train can help you develop the mental toughness needed to reach your potential.

What We Cover:

  • Session examples
  • 5 keys to Mental Strength
  • Where mental strength is developed in training
  • Where athletes let themselves down
  • Focus
  • What Pete learnt in Cairns Ironman - so bloody important to further successes
  • Race and Training reflections - why they're super important

Episode Sponsor:

CGC-Flag-Trans (1)

 

 

Challenge Gold Coast is set to become one of those must do bucket list races on the Australian calendar. It’s a spectacular course – nice creek swim, undulating and challenging bike course through Currumbin and Tallebudgera Valleys (with King of the Mountain ‘The Beast’ section timed separately) and run with stunning water views along Currumbin creek, Currumbin and Tugun beaches. Entries are selling fast and will likely close off in the next week or two. Don't miss out on this inaugural Challenge race.

Sign up here before it's too late: http://www.challenge-goldcoast.com.au/

Success Quote:

  • "Courage doesn't mean you don't get afraid. Courage means you don't let fear stop you." -- Bethany Hamilton

Show Links:

Direct download: Friday_Fat_Black_Episode_34.mp3
Category:general -- posted at: 6:01pm PDT

This weeks FFB Pete and I get to chew the fat with super successful coach Sergio Borges who not only has 128 Kona qualifiers to his name but isn't afraid to think and coach outside the box which obviously resonates with Pete and I.

Sergio has dedicated the last 19 years to studying the ART and science of triathlon training. During this time, he has competed in hundreds of races of all distances including 21 Ironman races around the world (9:38 PR), over 60 half ironmans (4:12 PR), qualifying for the Hawaii Ironman World Championships seven times (so far). Sergio has also been nominated as "All American" by USA Triathlon, 9 times. After over 10 years of investment banking, he decided to apply his expertise to personal triathlon coaching. Sergio is a certified Level III USA Triathlon coach, Level II ITU Triathlon Coach, Level II USA cycling coach, coached the USA Elite, Junior Elite and U23 team at the World Duathlon in Switzerland in 2003 and the U23 Tri national team in 2004. Also has worked with USAT at the Collegiate National Camps, Recruitment Camps, lecturing at the Coaching Level I and II Clinics and writes for 3 sport magazines. Sergio was involved in the FIRST ever Paratriathlon Camp organized by CAF, is the founder of the JCC Triathlon Master Program and the Kids XTeam Triathlon Club.

In 2004 he developed his own method – Inverted Training Periodisation and have since perfect it making Ironman Champions, Top 3 in 70.3 Races and many AG podiums around the World. Sergio combines his vast experience coaching athletes of all ages and abilities with a fundamental belief in the need for an individualised and realistic training plan for each athlete achieve his or her goal -- from staying healthy to becoming a champion!

What We Cover:

  • The periodisation model truly needed for triathletes and it's not to whats typically focused on
  • Load Consistency
  • Why fitness cannot and should not be rushed
  • What you have to bring to the table
  •  Why neuromuscular efficiency is key to long course success
  • What really needs to be focused on first
  • What NEEDS to come before you add volume
  • The truth about swimming and its importance in half and full iron distance racing
  • Basically we chew the fat on so much more to help you be your best

Links:

Inverted Periodisation
Sergio Borges X Training on Facebook
http://www.sdxtraining.com/new/
Endurance Movie with Haile Gebrselassie

Direct download: Friday_Fat_Black_Episode_33_-_Sergio_Borges.mp3
Category:general -- posted at: 6:10pm PDT