Fitter & Faster by Triathlete

Welcome to our last episode of Triathlete Hour before we take a late summer break—but don't worry we're planning to be back with new episodes at the end of the month… And for this episode we have an exciting guest: Leanda Cave, the four-time world champion — at almost every distance — talks to us about how even in retirement she's considering one more distance world title, Ultraman. And she tells us how her first Ultraman went two weeks ago. We also talk about how she got started in the sport, how she made a living and found her way, and what it was like becoming the first athlete to win the 70.3 and Ironman world titles in the same year! This episode was brought to you by Hammerhead. Now, Triathlete Hour listeners get exclusive, limited time offer—a free heart rate monitor with the purchase of a Hammerhead Karoo 2. Visit hammerhead.io, put both products in your cart, and use promo code TRIATHLETEHOUR at checkout to get yours today.

This week we have a deep and thought-provoking episode with Siri Lindley. The world champion talks to us about how to create the life you want for yourself and how to chase dreams that seem impossible, even how to turn something like living through leukemia into a positive in your life. First, before all that, some quick news: Today is our host, Kelly O'Mara's, last day at Triathlete. So we'll have one more short episode for you next week and then we'll be taking a break in August, but don't worry we hope to be back with some Triathlete Hour episodes after that break And to get us started Sid joins us for one more Sid Talks, where we dissect all things Commonwealth Games, two-day Kona, and all the women's sports news. RELATED: Siri Lindley Wins Her Greatest Battle—Recovery

This week we're doing a quick recap from the ground in Edmonton on the exciting brand new PTO Canada Tour race. Sid gives us the behind-the-scenes scoop, and we debate what was good, what could be improved, and what we'd like to see in the future. Then we break down the Collins Cup picks and try to explain the appeal of the Commonwealth Games. We'll be back next week with a regular interview, stay tuned. RELATED: Is the 100K the Perfect Race Distance?

Welcome to the Triathlete Hour. This week's episode is one I think will hit home for a lot of triathletes. We're talking to mental health researcher and ultra runner and triathlete herself, Jill Colangelo. Jill started studying the link between mental health and endurance sports after she found herself overtrained, with no answers for what drives a regular athlete to train themselves to that point. What she found may sound familiar to many of you. And now, more recently, she's been talking to other triathletes who have been diagnosed with ADHD or autism, and the overlapping symptoms of both, and trying to understand why there is so much overlap with triathlon and what triathlon can do to be more welcoming to neurodiverse athletes. It's a fascinating episode, with lots of good information. But first Sid & I preview the PTO's Canada Open this week and take bets on who will make it with all of their equipment intact. (One quick note: After we recorded it was announced that Olympic gold medalist Alistair Brownlee would be joining the start list.) We'll have all the previews later this week, but you can see all the action live on Outside Watch. Read some of Jill's articles here: Losing Focus? Feeling Grumpy? You Might Be Overtrained Stress Can Cancel Out Your Fitness What's It Like to Be A Triathlete with Autism Spectrum Disorder or ADHD? Jill Colangelo is a writer and researcher of mental health and ultra endurance sport. She has a BA and ALM in psychology and is a former triathlete and ultramarathoner.  This episode was brought to you by Hammerhead. Now, Triathlete Hour listeners get exclusive, limited time offer—a free heart rate monitor with the purchase of a Hammerhead Karoo 2. Visit hammerhead.io, put both products in your cart, and use promo code TRIATHLETEHOUR at checkout to get yours today.

This week's episode is a chat with Jackie Hering, the 70.3 North American champ, has been on a roll lately—and she says the turning point actually came doing Zwift races during the early parts of the pandemic. Jackie shares how she thinks of her 11-year career in different parts, how one of those parts was changing her training and balance after having two kids, and how she has no interest in doing an Ironman again. Plus, as the snowshoe person of the year, she's well equipped to give us all the details on how to snowshoe. This week's episode is brought to you by the AIRWAAV Endurance Performance Mouthpiece, which can open your airway by up to 25% for improved breathing. As a partner of USA Triathlon, AIRWAAV is offering Triathlete Hour listeners 15% off with code TH15. 

Welcome to the Roth edition of the Triathlete Hour. Sid and I are bringing this episode to you from the Roth expo the morning after the race. We talk about if the legendary event lives up to the hype, if it's full back post-COVID, and then we dissect the pro races: Anne's win, Jan's DNF, Magnus Ditlev's near record. Thanks to Sid and thanks to the entire Roth team for giving us the chance to experience this event. More for our readers up on the site: Does Challenge Roth Live Up to the Hype?

This week, we've got a quick preview of the race in Roth this Sunday: world champion v. world champion. And then we're talking to another world champ, the legend Nicola Spirig. Nicola talks to us from her home in Switzerland, as she nears the end of her final season and retirement. She tells us about what her goals have been in this final year, which of her five Olympics was her favorite, and how she actually never intended to be a pro triathlete for this long. The Swiss star and Olympic gold medalist started triathlon when she was just a kid; her dad coached her for 15 years and she ultimately won 6 European championships. What will she do now? And what does training look like when she's all done with triathlon? Check out the video from On Running looking back on her three decades: Nicola's Spirit This week's episode is brought to you by the AIRWAAV Endurance Performance Mouthpiece, which can open your airway by up to 25% for improved breathing. As a partner of USA Triathlon, AIRWAAV is offering Triathlete Hour listeners 15% off with code TH15. 

On this week's episode of the Triathlete Hour we're talking with the legendary Karen Smyers, who is still the only woman to win the ITU (now World Triathlon) world title and Kona in the same year—just five weeks apart back in 1995. She also overcame a string of bad luck in the late '90s: a storm window that fell and sliced her hamstring, getting hit by an 18-wheeler, being diagnosed with thyroid cancer, and shattering her collarbone. But it didn't stop her from getting to the first-ever Olympic Trials. She also talks to us about her more recent challenges with hypertrophic cardiomyopathy and what she's learned over the years. Most importably, she wouldn't change any of it. And first a quick chat with Sid as we both prepare for Challenge Roth & the infamous Roth after-party—and we try to dissect the whirlwind season of races. Check out Karen's TEDx talk she mentions: Racing While Female This episode was brought to you by Hammerhead. Now, Triathlete Hour listeners get exclusive, limited time offer—a free heart rate monitor with the purchase of a Hammerhead Karoo 2. Visit hammerhead.io, put both products in your cart, and use promo code TRIATHLETEHOUR at checkout to get yours today.

This week's guest may be familiar. Rudy Garcia Tolson's been to the Paralympics five times and won five medals, and he was the first double-above the knee amputee to complete an Ironman. Today we get to know Rudy better and understand why when he was five years old he decided to have his legs amputated just so he could finally get out of the hospital and live his life. And he tells us know many prosthetics he went through as a kid and how many celebrities he's met over the years. Then, he shares his one piece of advice for everyone dreaming big. This week's episode is brought to you by the AIRWAAV Endurance Performance Mouthpiece, which can open your airway by up to 25% for improved breathing. As a partner of USA Triathlon, AIRWAAV is offering Triathlete Hour listeners 15% off with code TH15. 

This week we're talking to Nikki Bartlett, fresh off her win at Marbella 70.3. She tells us how when she started out it took her hours to make it through a swim at training camp—but she was determined to become a pro triathlete, and how she's found happiness and loves what she does now. But first, Sid Talks is back with the most important question: Laura Phillips 8:18 at Ironman Hamburg, Kat Mathews 7:31 and Kristian's Blummenfelt's 6:45 at the Sub 7/Sub8 project — what was the most impressive performance this weekend? And what do we want to see in the future? RELATED: Yes, Iron-Distance 'Records' Were Broken, But Was Sub7/8 A Success? What's the Ironman World Record? It's Complicated This episode was brought to you by Hammerhead. Now, Triathlete Hour listeners get exclusive, limited time offer—a free heart rate monitor with the purchase of a Hammerhead Karoo 2. Visit hammerhead.io, put both products in your cart, and use promo code TRIATHLETEHOUR at checkout to get yours today.

This week we're talking all about the Sub7/8 attempt. First Laura Siddall and I dissect the discussion around the record-breaking effort & if there are too many races this summer. Then we chat with Ruth Astle, who won the overall age group race in Kona in 2019 and then took 5th at the Ironman World Championship in the pro race in St. George a few weeks ago. Ruth will also be pacing her good friend Kat Matthews at the Sub8 project this weekend—and we talk about what that's like. Plus, why she's never going back to full-time banking.

This week we have a fun episode with Taylor Knibb—which she would call purposeful planned fun. She talks to us all about that plan, how she handled so many big events last year from her surprise qualification to the Olympics (which didn't surprise her friends) to the Collins Cup to her 3rd place finish at the 70.3 World Championship, and why she's not that into social media. Plus, how she got started as a kid and what she has planned coming up next...short-course, long-course, or both? For more on Taylor's breakthrough year: We Have U.S. Olympian and Collins Cup Star Taylor Knibb's Workouts The Unusual Story (And Unusual Coach) Behind Taylor Knibb's Overnight Success

On this week's Triathlete Hour, we're talking to Sam Renouf, the CEO of the Pro Triathletes Organization. One big note: We had some tech difficulties while recording, between internet connectivity and traveling; we still managed to put together a great episode, but there is some volume differences between Sam and our host, Kelly. Please stick with us, it'll be worth it! Sam tells us how he got started in tri, why he took the CEO job, and what the PTO is doing to try and change the sport. And first, Laura Siddall is back from her 7th place finish at the Ironman World Championship for Sid Talks. We get the inside scoop from St George: Did her glass bowl make it home? And then we chat about the PTO's new Pro-Am format and look forward at the two big mid-distance regional championships this weekend. RELATED: PTO Tour Announces Two Majors, a Pro-Am, and Age-Group Races for 2022 Outside+ members can also watch the replay of the PTO Pro-Am here.

This is our last St. George episode of the Triathlete Hour — we'll be back to regular interviews next week, but first we wanted to bring you the on-the-ground reports from the men's and women's races, the best gear and things we saw in the week leading up, and we'll try to answer the big question: How did it stack up as a World Championship event? Check out all of our Ironman World Championship coverage—including: How Did the Ironman World Championship in St. George Stack Up to Kona? Commentary: The Results Don't Tell the Whole Story Ironman World Championship DNF Files: The St. George Edition Data Dive: Finishing Times, DNF Rates, and More Stats from St. George

We're bringing you a quick episode of the Triathlete Hour this week from St. George, Utah—where we're on the ground for the Ironman World Championship. We catch up with Thorsten Radde for his analysis, predictions, and the speculation the street, but first our in-house gear guru, Chris Foster, shares what new things he's been getting a sneak peek at. You can see his full take on the hottest new gear here. And see Kristian Blummenfelt's super new prototype bike we mentioned. For everything in the 2021 Ironman World Championship in St. George (in 2022), be sure to bookmark our St. George guide. And check out: How to Watch What to Know About the Course Men's Preview & Start List Women's Preview & Start List

In this month's episode of Fitter & Faster, Dr. Cory Nyamora joins host Emma-Kate Lidbury to talk about sports psychology and mental training. As a licensed psychologist and endurance sports coach, Nyamora is well versed in providing practical help and guidance to athletes of all ages and abilities, from pros to amateurs, as well as competitive high school athletes. He talks about some of the approaches he uses with clients to help them get the most not just from their training and racing, but also their enjoyment of their sports. We discuss the importance of strategies such as self talk and journaling, as well as the fact that a lot of endurance training often involves learning more about yourself and how you "tick"—it's not just about physiological training. Nyamora runs us through some of the biggest mistakes he sees athletes making from a mental training standpoint and how learning to stay present, calm, and flexible can be one of the greatest lessons. We also talk about understanding your own motivation for training and racing, and how having a "why" that is greater than yourself can be all-important.  RELATED: Use These Sport Psychology Strategies to Overcome Performance Anxiety Of course, it wouldn't be Fitter & Faster without our Gear Up section with our resident gear guru Chris Foster, and in this episode Foster and Lidbury chat about three different gear categories when it comes to the mental side of training and performance: no tech, low tech, and high tech. We talk about some of the best apps, such as Headspace, and books that can help with mental training, as well as some of the high-end gear that is creeping into this side of endurance sports of performance, such as the Mendi device and FocusCalm. This show is brought to you by Shimano. Shimano has recently released a short film, Beyond the Binary, about KC Cross, one of the members of its Shimano Road Crew. In the film, Cross shares their journey to understanding the intersections of their own identity and how they are working to create a more inclusive and accessible cycling culture.

Welcome to the all St. George episode of the Triathlete Hour. Today we've got everything you need to know for the Ironman World Championship in St. George next weekend. Legendary world champion Mark Allen is here to break it all down. He talks to us about what goes through a champ's mind in the last two weeks before the big dance, how he thinks St. George will play out differently than Kona, and his very detailed background on all the top contenders. And first Laura Siddall gives us the inside look at final Worlds prep and her athlete take. We will try to bring you an on-the-ground show in St. George next week, but keep up on Triathlete with all the latest the first Ironman World Championship since 2019. Bookmark this page & here's everything you need: How to watch Pro previews: men's & women's races The pros' predictions for the race What spectators should know about the course How St. George will play out differently than Kona

This week we're talking to Taren Gesell, better known as "Triathlon Taren," about how he got into the sport, how he got started making some of the most popular triathlon Youtube videos out there, and what he's learned along the way. We spend a good amount of time also talking about the struggles he went through with overtraining and burnout the last few years, why he's moved away from triathlon, and what is a healthy lifestyle and a healthy version of training. That might mean different things for different people...

This week we're talking to the one and only, Anne Hed — yes of Hed Wheels. Anne talks to us about how when she started out racing triathlon, this guy at the bike shop gave her $100 for the Ironman Hawaii race entry. That guy was Steve Hed. She eventually won a car at a race and used it to fund the start of their company. A lot has changed since then. Anne had to takeover the business after Steve died unexpectedly in 2014. She's evolved and she's seen the sport evolve since those early days. How has it changed? And before we talk to Anne, Laura Siddall is back for Sid Talks from her St. George training camp. We get into the gossip about STG, how there's a new crop of stars to watch out for, and what we think could happen.

We have a different kind of show for you this week — we were down in Oceanside for the start of the long-course U.S. season & the first Ironman 70.3 streamed live on our sister network, Outside Watch. (If you missed it, it's available on-demand now for Outside+ members.) So while we were there, we grabbed a couple quick interviews with some of the athletes after their exciting finishes. Stay tuned for a chat with breakout stars Taylor Knibb and Jackson Laundry, and some short post-finish line debriefs from Lionel Sanders and Daniela Ryf. We'll hear from all of them after a short recap of the race weekend. And first, we sat down in Oceanside to talk briefly with Julie Moss. She wanted to tell us more about being named as U.S. captain for the Collins Cup, how she was in Oceanside doing work with the Ironman Foundation, and if she has plans to return to triathlon. All of that on today's show. RELATED: How Jackson Laundry Surprised A Double Gold Medalist and The Tri World Commentary: Welcome the New Crop of Stars

This week we have an interview a long time in the making: Last year, Jonas Deichmann completed his around the world triathlon. It took 429 days and was the equivalent of 120 Ironman—and you know what he did for fun when he was done? Bike and run some more. Jonas tells us how one becomes an international multipart adventurer in the first place, what it was like taking that on during COVID, and how he became a Forrest Gump-like celebrity in Mexico — with hundreds of people following him on his runs. But first, we break down the start of the race season in North America at 70.3 Oceanside—plus two other big races this weekend. How can an athlete survive this packed 2022 schedule? And how can you know which races you should tune in for? Watch 70.3 Oceanside starting at 6 a.m. PT on Saturday on Outside Watch

In this month's episode of Fitter & Faster, former professional athlete turned coach Rebekah Keat joins host Emma-Kate Lidbury to talk about all aspects of getting race ready. Keat now coaches athletes of all abilities—from pros to beginners—at Team Sirius, the coaching company she leads together with her wife Siri Lindley, who coached three-time Ironman world champion Mirinda Carfrae to her world titles. With race season right around the corner here in the northern hemisphere, Keat gives us her insights and advice on those all-important weeks leading into race day. We chat through how your training should change from about six weeks out from your key race all the way through to your taper (and Keat gives us one of Carfrae's key race simulation sessions). We also talk through the psychological preparation needed, including visualization and goal setting. Keat gives us her advice on how best to set up your race week, both from a training standpoint as well as a logistical point of view. Of course, it wouldn't be Fitter & Faster without our Gear Up section with our resident gear guru Chris Foster, and in this episode Foster runs us through all the key pieces of equipment that you need to prepare well ahead of race week. We talk wetsuits, goggles, bike maintenance, and more—plus we even manage to work in a Talledega Nights reference. This show is brought to you by Shimano. Shimano has recently launched its Shimano Road Crew, as highlighted in this show, which is a group of inspiring people working hard to harness the positive power of cycling within their respective communities, which includes BIPOC, indigenous, queer, and body size-inclusive communities.

This week we're talking to USAT's Athlete of the Year, Minori Minagawa. We recorded this right after Minori's first pro race, the very tough Clash Miami. Unfortunately, she was one of the many women who were forced to DNF in those conditions; she couldn't even feel her hands or feet when she dropped out from overheating & dehydration! We talk about that race, what it's like jumping into the pro ranks this year, and how she went from first Olympic triathlon EVER during the pandemic to winning 70.3s to going pro—all in the last two years. What has that learning curve been like? And how's training in Ohio? But first, Sid Talks is back! Laura Siddall helps us recap the last two big weekends of racing: Miami, Lanzarote, and Sid's second place down in Chile. Racing season is really really here.

This week's episode is with USA Triathlon's Grand Master Athlete of the Year, Donna Smyers. Yes, that last name may sound familiar. She first got into triathlon thanks to sister Karen Smyers—who went on to be a well-known pro and win the world championships. But Donna's paved her own way, as a six-time age-group winner at Kona, two-time age-group winner at ITU Worlds, and national Hall of Fame inductee. What is the secret and how has the sport changed? Donna shares some insights with us, how she manages to keep it fun, love the lifestyle, and do some kind of race every year. It's a short fun episode this week. Hope you enjoy the chat and congratulations to all the 2021 Athlete of the Year award winners!

This week's episode is a deep and spiritual one with Olympian Joe Maloy. Joe is now the head of development at USA Triathlon and we talk about what that means, what it took for him to develop into an elite athlete & Olympian, and how he's trying to share those life lessons with others now — and how it's OK to not make that choice too. What does tri talent and junior development look like in the US? Check out some of his insights in: Who Makes a Good Pro Triathlete And first, Laura Siddall joins us to dissect the first big weekend of racing: the Couples Championship, Dubai 70.3, and what comes next this year. 

This week we talk to collegiate duo, Kira Gupta-Baltazar & Chelsea Burns. Kira is the women's collegiate national champ & Chelsea, a former pro herself, is the University of San Francisco coach. They tell us what collegiate NCAA triathlon is like and what it means for the women that triathlon finally hit the NCAA mark. RELATED: Is Triathlon Ready for the NCAA? And first Laura Siddall joins us for a news-focused Sid Talks. We try to answer the question: What role do triathletes have in world events and should races be canceled in Russia? Plus, the newest athletes of Bahrain 13. An update: After we recorded this, both Ironman and Challenge Family did cancel their races in Moscow and St. Petersburg scheduled for later this summer. This of course a changing news event, but the fundamental issues at the heart of it aren't going anywhere. More info: Challenge and Ironman Cancel Russia Events

In this month's episode of Fitter & Faster, expert bike fitter Ivan O'Gorman joins host Emma-Kate Lidbury to talk all things bike fitting. O'Gorman, who works with Olympians, Ironman champions, and recreational athletes alike, gives us his insights into what to look for in a good bike fit, how to find the right bike fitter, and some of his go-to golden rules for finding the optimal position for you if you don't have the cash to pay a bike fitter. O'Gorman talks about the importance of getting your "contact points" right—most notably your saddle and aerobars—and also gives us his recommendations for some of the best bike brands when it comes to fit range and sizing for triathletes. He makes some interesting points about weighing up aerodynamics, adjustability, and what your triathlon goals are. Of course, it wouldn't be Fitter & Faster without our Gear Up section with our resident gear guru Chris Foster, and in this episode Foster gives us some great tips on what to look for when buying new and used bikes from a bike fit perspective. He talks about the importance of the pre-fit—a bike fit you have before buying a bike that will help you establish the best brands for you and your riding. It's a fun and insightful show packed with information to help you make smart decisions before buying a bike or heading to a bike fit studio. This show is brought to you by Shimano.

This week, as part of wrapping up our 2022 Multisport Movers & Shakers awards, we're talking with one of our movers and shakers: Michael D'hulst, the CEO of Super League Triathlon. Michael tells us about how he took a year sabbatical from Volkswagen to try and qualify for Kona—and ended up never going back. Instead, one entrepreneurial adventure in sports led to another and another, and now he's heading up the effort to—in his words—make short course cool again. We talk about what Super League has planned, how it could succeed, and what it needs to do next, primarily how to tackle the U.S. market. And first before that, we brought on our own short-course expert, Chris Foster, to talk about which countries do treat triathlon as a spectator sport and what we think about the exciting new announcement that women's triathlon has hit the target to become the next NCAA sport. RELATED: Yes, There Will Be an Esports Tri World Champion This Year

In their last episode, recorded right before the Super Bowl, Stef & Phil tackle the important subjects: How quickly can you become a couch expert when watching the Olympics? And what was the moment they went from working triathlon to just being a fan of the sport? And then they're joined by someone they're both a fan of, who's making it all work: Paula Findlay. Paula talks about how the Olympic qualification process "turned very political and kind of just ruined my love of the sport," how she's happy now to have more control over her career and not attach her self-worth to what others think of her, and how she misses ITU racing sometimes but loves that there's so many other options for athletes—especially now with the PTO in the mix (which she serves on the athlete board of). And, how she's enjoying winter more now, skiing, and not letting the fear of injury stop her. "There's risk in anything we do."

This week we have a unique episode: In the summer of 2019, Steve O'Mara had a crash when a dog jumped out of a car at him while he was racing during a local triathlon, which led to an undiagnosed brain bleed and ultimately emergency brain surgery three months later. Steve's also our host's husband, so the two of them share all the details of what it's like for an athlete to work through those challenges, symptoms, and lessons they've learned. He talks about what it's like coming back from brain surgery, what things other athletes should be aware of, and how exercise can help with traumatic brain injuries. He also talks about hitting the Olympic standard in cross-country skiing this winter and earning a spot for Ireland to Beijing—and how that didn't quite work out either. And what's like to finally be riding back outside after two years. First, though, a quick chat with Laura Siddall, who was recently appointed to the Pro Triathletes Organization board.

In honor of the Winter Olympics happening right now, we've got Paralympic gold medalist Kendall Gretsch on the Triathlete Hour this week. Kendall won the nail-biting, down-to-the-wire, wheelchair triathlon race in Tokyo this past summer—but she's also a previous gold medalist in cross-country skiing & biathlon. She talks to us about what it's like going back and forth, which skills translate and which don't (shooting, for instance), and which is harder. Tune in to Kendall's races in Beijing later in March. And first, we're back for Sid Talks on the Olympics, Paralympics, winter triathlon, and if race season is really for real happening this year…. RELATED: The Rapid (Multiseason) Rise of Gold-Medalist Kendall Gretsch

In July, Flora Duffy won Bermuda's first ever Olympic gold medal. She'd spent her whole life and four Olympics to get there. And then the whirlwind after was so different (in a good way) from the daily grind of eat, sleep, train, repeat. “What I didn't think about was what would happen after if I actually won?” Stef & Phil chat about how Olympic racing has changed in the last two decades, how perfect the Tokyo podium was, and how different the realities of life on the road are for triathlon v. other professional sports. And Flora joins them from South Africa to give some insight into what it's like now that the dust has settled and the reality of what she accomplished has sunk in. Where to from here? RELATED: Flora Duffy's Unlikely Path to World Champion

This week we're talking to Hillary Biscay — Ultraman world champ, 66-time iron-distance finisher, and our host's former coach. Out of all those iron-distance finishes, she won just one. She talks to us about the all-in effort it took to get that title finally, and how she was never the most talented but always willing to work the hardest. The former Olympic Trials breastsroker once fractured her femur during a race and tried to crawl to the finish—not something she advises now. She shares what she learned since then and how suffering gave her an avenue to make a living as a pro. If you don't know one of the most prolific long course athletes in the sport, you will soon. Warning: Don't necessarily try this at home!

Stef & Phil talk about their “training” & how they learned from the top age-groupers to go for a body surf the day before a big race. Then, Stef fangirls Heather Jackson. Heather looks back on her very first pro team camp—which Phil was at as a journalist. How does she feel so many years later about being a pro? What's changed? One of the lessons she learned early: If there are ten women looking for sponsorship, how are you going to stand out from the other nine? Her husband, Sean "Wattie" Watkins, helped her market herself and understand all the aspects of the business. Before it was cool, he was filming her workouts—even though she still doesn't understand why people want to watch her eat! Plus, they see it from the other side of running a clothing company. “It's not just take, it's a two-way street.”

Welcome to the Triathlete Hour, this week's episode is one we've all been waiting for: What is Kristian Blummenfelt's plan for next year??  The Olympic champ and Ironman world record holder talks to us from the south of Spain, where he's doing a training camp, about how he's going to do five Ironmans next year, how he thinks he can win both Ironman world championships in 202, and how it's really not as crazy as it sounds. Plus, of course, how did Norway become such a triathlon hotspot anyway? We promise if Kristian wasn't your favorite athlete before, he will be after this. And first Laura Siddall & I have a quick chat about how many Ironmans in a year we could pull off and if the sport's being redefined in real time. Referenced in the podcast: The Races We're Excited About in 2022 Will Four Superstars Break 7 Hours/8 Hours for the Iron-Distance?

Stef & Phil discuss their tough interviews over the years (and the time Daniela Ryf got a funny burn on Stef). And what makes someone a hero or a legend of the sport? The legend Mark Allen comes on then to give his expert take on the sport now and his thoughts about the 2021 Ironman World Championships in St. George. It might be even harder to win than Kona, he says, because everyone will think they have a chance and there could be an upset. Plus, it's nearly impossible to be in top shape in May and then again in October. “It didn't matter who they are or how talented they were, you can't be in Ironman Hawaii shape in May and then be at that same level in October.” And key questions like: How important is a mullet to fast racing? And are you watching Mondays with Mark Allen on Youtube?

In this episode of Fitter & Faster, sports nutritionist Scott Tindal joins host Emma-Kate Lidbury to talk about a topic that's often referred to as the fourth discipline of triathlon: nutrition. Tindal, who co-founded the performance nutrition company FuelIn, has helped professional and amateur athletes alike achieve their health and performance goals through better understanding the impact their diet can have on their wellbeing and their athleticism. In the show, we talk about the importance of eating for health and wellbeing—and using this as a platform for performance and longevity. As Tindal puts it, "health first, all else follows." We talk about some of the biggest mistakes Tindal sees triathletes making with their fueling, including the prevalence of RED-S (Relative Energy Deficiency in Sport) in the endurance sports world. Perhaps unsurprisingly for a fueling podcast, the topic of G.I. distress comes up (more than once) and there are some entertaining anecdotes shared. Tindal is a huge advocate of athletes practicing their race-day fueling strategies to help minimize this. He also talks about carb loading, sweat rate testing, and the importance of setting out baseline nutrition goals. RELATED: Sweat Testing Without Working Out? We Tried It. Note: For those not accustomed to using kilograms (Tindal is Australian and uses the metric system throughout the show), a kilogram equates to 2.2 pounds. And, of course, it wouldn't be Fitter & Faster without our Gear Up section with resident gear guru and Triathlete executive editor Chris Foster. In this episode, we chat about some of our favorite fueling products—and how those differ for biking and running workouts, as well as how our fueling habits have changed over the years. We close out the show with a funny anecdote about biggest race-day fueling mistakes. RELATED: Triathlete's Complete Guide to Nutrition and Fueling

After a long holiday break, we're back with the Triathlete Hour—and we have a great first show of 2022 for you. Rocky Harris, the CEO of USA Triathlon, is talking with us about how he got into the sport after he caught a bug—an actual bug not a metaphorical bug—on vacation. And why he left ASU to take the USAT job because of the potential he saw and what he thought could improve in the triathlon community he loved. He also tells us USAT is working on this year, what he sees as the sport's biggest challenges, and what he's looking forward to. Don't forget: USAT members get access to a free Triathlete print + digital membership with your unique USAT code. But first, Laura Siddall & I are back too with what we're looking forward to in 2022 and what we think you should be excited about. And stay tuned: Our special pop-up podcast, The Cooldown with Stef & Phil, will finish up its eight episode run too!

After a COVID hiatus, Stef & Phil are back with The Cooldown. In this episode they chat with fellow Australian and Ironman world champ Chris McCormack about life after the finish line and why he got into the triathlon business instead of going the standard coaching route. "I don't think I'm a great coach." Macca talks about the birth of Super League and how it's succeeding now after a contentious start, and what we should expect from the Sub7/Sub8 project.

In this third episode of The Cooldown—our limited run podcast from Stef Hanson, of Witsup, and Phil Wrochna—columnist Brad Culp joins them to debate pro triathlon, dream-wrecking, and Ironman tattoos. Is the future in the PTO, Super League, or Ironman? How do niche sports make money? Do the pro ranks need to be culled? "Your dreams are going to get shattered, kids. Professional sports are not for everybody." Brad, who has worked for World Triathlon and Ironman, also reveals he has an M-dot tattoo. Good idea or bad idea? READ: Can Triathlon Ever Truly Be A Spectator Sport?

In the second episode of The Cooldown—our limited run podcast—Stef Hanson, from Witsup, and Phil Wrochna, debate the big picture of the sport. They break down the Pro Triathletes Organization and their recent announcement of a new PTO Tour next year—and what that means for the big-name athletes. The reality is: We want to see head-to-head match-ups and exciting races every weekend, but that's just not physically possible at the long-distance. So what's our sport to do?

In this episode of Fitter & Faster, strength and conditioning coach Nate Helming joins host Emma-Kate Lidbury to talk through all aspects of strength training. We kick off by talking about why strength training is important for triathletes and what it should look like. Helming gives us plenty of examples of movements and exercises he likes to see endurance athletes master, regardless of their experience, ability, or aspirations. We talk about the role that strength, conditioning, and mobility work can (and should) play in injury prevention—and how improving efficiency of movement is the triathlete's holy grail. We reference this article when we talk about how minimizing risk in the weight room can actually create greater risk of injury (Helming is a big advocate of using free weights versus machines in order to make exercises more functional). We also discuss the hormonal response to heavy lifting—and how this can be of huge benefit to the endurance athlete. RELATED: The Right Way to Find and Use Your Maximum Lifting Weight Helming underscores the importance of regular mobility work that doesn't need to be complicated or lengthy—mini-sessions of 15 minutes or less a day are perfect, he says—and these help us get to know our bodies better and identify potential injury sites when training volume ramps up. You can check out the exercise he mentions, the couch stretch, in his video demo here. And, of course, it wouldn't be Fitter & Faster without our Gear Up section with resident gear guru and Triathlete executive editor Chris Foster. We talk through the myriad of gear and equipment options out there when it comes to doing strength work at home. We kick off by discussing the TRX—and, as promised in the show, you can find a few different TRX workouts here. We reference the "I, Y, T" exercise, a video demo of which you can find here. Foster also references one of his go-to at-home strength routines using the EmPack OG. He said: "It's a 30-minute routine, you can't put the pack down during that time—if you do, you stop the timer and you owe 30 burpees." The routine involves 30 seconds of each of these movements (beginners use 25lbs, intermediate 35lbs, advanced 45lbs+): Curls Front squats Overhead walk Overhead press Right side oblique dips Left side oblique dips Bent row Front lunges    RELATED: Strength Training for Triathletes

Welcome to our newest special pop-up podcast, which will be coming into your feeds for the next eight weeks. The voices may sound familiar: Stef Hanson, from Witsup, and Phil Wrochna, of First Off The Bike, will be talking about hot topics in the sport, the big issues, and welcoming guests to help them debate all the ins and outs of tri. Their podcast, The Cooldown with Stef & Phil, will be coming to you in place of our regular interview podcast on Wednesdays for the next eight weeks. All you have to do is subscribe to the regular Triathlete Magazine feed on iTunes, Spotify, wherever you get your podcasts… Stef & Phil have a great first episode here, introducing themselves and diving into the question of how the sport has changed over the years—with the always insightful Craig Alexander. We hope you enjoy this limited series run.

It's our last episode of 2021 and it's a quick, fun show on all things best of the year: best athlete, race, performance—and our predictions for next year. Plus, we recap the last big race weekend of the year, from the crashes to the prize money. Check out the full Triathlete Best of 2021 Awards. We'll be back in January, so in the mean time we hope you'll enjoy the special podcasts we'll have for you over the holidays. Stay tuned next week.

Tommy Zaferes may be best know as the husband of world champion Katie Zaferes—but he was also a world-class athlete in his own right, transitioned to be a well-respected triathlon photographer, and has now started a new role at USA Triathlon's Talent ID Coordinator. He talks to us about what he's learned in all of those roles and how it's shaped what he hopes to do next. Plus, even though he's (quasi-)retired, he keeps fit with bizarre challenges so he can be the perfect training partner for Katie. And, what he would change now that he's in a role to do some changing.

This week on the Triathlete Hour we have another Xterra legend in advance of Xterra Worlds next weekend. Lesley Paterson, the Scottish Rocket, joins us from Scotland to talk about never getting fast enough at swimming, quitting tri out of frustration, and then coming back to Xterra because of the love of adventure and nature. How does that all works with a movie industry career? And she shares the lessons she learned when writing her book, The Brave Athlete. And first Sid Talks tackles the question of Ironman world records after the exciting performances this week and when should a swim be canceled or a race changed for safety. Don't forget to check out our Outside+ holiday membership deals at triathlete.com/outsideplus right now.

In this episode of Fitter & Faster, coach Mike Olzinski joins host Emma-Kate Lidbury to talk through all aspects of winter training. Whether you call it the off-season, the post-season—or something else entirely—this period of time between one race season ending and the next one beginning can be more important and significant than most realize. It can also be hard to get it right: How much time should you take off? How much of that should be total rest and how much should be activity of some kind? What level of intensity should your workouts be? And would it benefit you to focus on one sport over the other two? Would you make gains from spending more time in the gym? (Spoiler alert here: the universal answer is almost always going to be Yes!). Lidbury and Olzinski, who is a senior coach and head of strength training at Purple Patch Fitness, chat through all of these things and more in the show. And, of course, it wouldn't be Fitter & Faster without our Gear Up section with resident gear guru and Triathlete executive editor Chris Foster. Like the true gear guru that he is, Foster runs us through gear he thinks will help get you out of the door this winter (perhaps when your mojo is low or the weather is truly grim) as well as gear that could come in handy if you're really focusing on just one sport and shoring up a weakness to make it a strength. We get in the weeds with front-mounted snorkels, swim paddles, FORM goggles, gravel bikes, trail run shoes, running with power, and more. In the show, we reference this article on The 9 Top Indoor Cycling Platforms This Season. RELATED: Spring 2021 Triathlete Buyer's Guide: Swim Training Tools

This week we're talking with Bradley Weiss, who has a unique double lined up. This weekend he'll tackle his first Ironman at Ironman South African and then two weeks later he'll look to defend his Xterra world title in Maui. They're two very different events; how has he prepared for that? Bradley talks to us about getting into Xterra coming out of school in South Africa, practicing his skills, and some tips for those of you looking to try off-road triathlon. He went on to win two Xterra world titles, and then moved over to 70.3 on the road. Bradley was coming off his second Xterra world championship in 2019 and a top 10 at 70.3 Worlds—and then COVID hit. While life has been good to him in the last two years — a wife and a baby on the way — he also talks about managing the ups and downs of triathlon and performance. And what he'd change if he was in charge of the sport… If you're interested in following along with Ironman South Africa this weekend, you can tune into Ironman Now's Facebook Live coverage on Sunday, which will be overnight Saturday for those of us in the U.S., or catch up with our weekend recaps on Triathlete on Mondays.

This week we've got a quick chat with one of Guam's few pro triathlete, Manami Iijima. Manami was first out of the water at Oceanside a couple weekends ago and finished 8th in the competitive field—and she talks to us about what it's like training in and racing from Guam. (Hint: It involves a lot of bike loops of the island and flights to race.) And she talks to us about how she's still trying to figure everything about being a pro out and all the questions she has. And first, we're back with Sid Talks: Laura Siddall and Kelly O'Mara dissect the exciting racing this past weekend, speculate about what it might mean for a Jan v. Gustav showdown next year, and try to get back to the fun of triathlon.

This week we have the fascinating story of Remi Davis. Remi was the 2019 winner of USAT's Most Inspirational Comeback award after she was hit by a car that came up onto the sidewalk while she was out training with friends. A year later she was back at the races and finished a triathlon while still using a cane. Remi was also born with sickle cell anemia and was told she couldn't participate in sports. She's now gone on to finish a marathon on every continent and is president of the District Triathlon Club in DC, working to grow the sport among athletes of color. Oh, and she's a lawyer in her "free time." Bear with us for this interesting conversation—we had some technically difficulties and had to switch to Zoom, but it's all there.

This week we're talking to Lauren Parker about her dramatic silver medal in the wheelchair triathlon race at the Paralympics, and how she then raced the 70.3 World Championships with her toes severely burned. She won't let anything stop her. Lauren was on her way to becoming a professional triathlete when she had a freak bike crash back in 2017 and was paralyzed from the waist down. She tells us all about what it took to check herself out of rehab, get to the annual Challenged Athletes Foundation event, and reinvent herself. Plus, first Sid and Kelly do quick recap of that CAF event this year and discuss the big storm over the weekend that nixed the much-anticipated Ironman California. What's to be done with increasingly common freak weather events?