The Inspired Triathlete

Send me a message, how did you enjoy the show?What does it really take to stay hydrated as a triathlete? In this episode, we sit down with Natasha Cooper Smith—elite triathlete, sports scientist, and hydration expert at Precision Hydration—to unpack the science and real-world strategy behind effective hydration.Natasha shares her journey into the world of performance hydration, her daily routines, and how she adapts her approach in different situations. From sweat testing and electrolyte strategies to gender-specific challenges and heat chamber training, Natasha dives deep into what it takes to stay ahead of the hydration curve—and busts some common hydration myths.We explore:

Send me a message, how did you enjoy the show?In this episode, I dive into three of the most common mistakes triathlon coaches make—and how they can seriously impact your training, motivation, and results.As both a coach and someone who's been coached, I've seen firsthand how poor planning, lack of communication, and generic training plans can create unnecessary stress and stall progress. Whether you're an athlete wondering if your coaching support could be better—or a coach looking to up your game—this one's for you.

Send me a message, how did you enjoy the show?Breathing is the foundation of life, yet many athletes overlook its impact on performance, recovery, and longevity. In this episode, we sit down with breathing expert Dr Louise Oliver to explore how female triathletes—especially older women—can optimise their breathing to enhance stamina, reduce fatigue, and improve overall well-being. We discuss common breathing mistakes, techniques for better oxygen efficiency, and strategies to manage stress and recovery. Whether you're training for your next triathlon or looking to boost your daily well-being, this conversation will give you practical tools to improved breathing and perform better.

Send me a message, how did you enjoy the show?In this episode, I sit down with Amanda Thebe, fitness coach, author of Menopocalypse, and fierce advocate for women's health. Amanda shares her journey into the fitness space, including learning to swim as an adult and how that experience was one of her proudest achievements.We dive into key topics for female triathletes navigating ageing and hormonal changes, including:

Send me a message, how did you enjoy the show?In this episode, we sit down with Jo Stone, founder of The Balance Institute, to explore lessons from her journey as a mum, triathlete, and executive on balancing health, family, and ambitionJo shares her personal story, the mindset shifts that have helped her stay resilient, and the practical strategies she uses to balance training, work, and family.We dive into recognising early signs of burnout, managing energy levels, and setting boundaries to protect both mental and physical health. Jo also offers insights on staying motivated through setbacks and what she's learned about redefining success over the years.Whether you're an athlete, a busy professional, or someone chasing ambitious goals, this conversation will leave you with actionable advice to help you sustain high performance—without sacrificing well-being. Tune in for inspiration, mindset strategies, and real-world tips on achieving big things while maintaining balance.Check out The Balance Institute here https://www.balanceinstitute.com/--------------------------------------------------------------Follow Celia at Love The Rain Triathlon CoachingWebsite: https://ltrcoaching.co.uk/Instagram: https://www.instagram.com/lovetheraincoaching/Facebook: https://www.facebook.com/ltrcoaching

Send me a message, how did you enjoy the show?Join me for an insightful conversation with Carrie Jackson, one of the world's leading experts in mental performance and injury recovery. As a Certified Mental Performance Consultant, author of Rebound: Train Your Mind to Bounce Back Stronger from Sports Injuries, and host of The Injured Athletes Club podcast, Carrie has helped countless athletes shift their mindset, rebuild confidence, and return to their sport stronger than ever.In this interview, we dive into the mental and emotional challenges of injury recovery, the power of resilience, and practical strategies athletes can use to overcome self-doubt and perform at their best. Whether you're an athlete, coach, or someone looking for inspiration in overcoming setbacks, this conversation will leave you with valuable tools to master your mindset and fuel your comeback.Tune in for a discussion packed with expert advice, real-life stories, and actionable takeaways to help you break through mental barriers and take control of your journey!Follow Carrie on Instagram https://www.instagram.com/feedtheathlete/Listen to the Injured Athletes Podcast https://injuredathletesclub.com/podcast/Rebound the book https://www.worldofbooks.com/en-gb/products/rebound-book-cindy-kuzma-9781472961433On Top Of your Game https://www.worldofbooks.com/en-gb/products/on-top-of-your-game-book-carrie-cheadle-9780989691604?price=3.50--------------------------------------------------------------Follow Celia at Love The Rain Triathlon CoachingWebsite: https://ltrcoaching.co.uk/Instagram: https://www.instagram.com/lovetheraincoaching/Facebook: https://www.facebook.com/ltrcoaching

Send me a message, how did you enjoy the show?In this episode, we dive into the unique world of female athletes with Esther Goldsmith, an expert in sports science, and female physiology. With a passion for educating athletes and coaches, Esther unpacks the critical role of the menstrual cycle in athletic performance, how to optimise training around it, and strategies for fostering health and longevity in sport.Drawing from her experience working with athletes, and her own Ultra-running experiences Esther shares insights into the challenges female athletes face, and how personalised approaches can unlock their true potential. We'll explore practical tips for tracking the menstrual cycle, and the importance of addressing issues like RED-S to ensure long-term health.Whether you're an athlete, coach, or someone passionate about breaking barriers in sports science, this episode is packed with actionable advice, and expert perspectives to help female athletes thrive.Tune in for an inspiring conversation that bridges science, health, and performance!Follow Esther on Instagram  https://www.instagram.com/esthergoldsmith/Or on Twitter https://x.com/egoldsmithphys--------------------------------------------------------------Follow Celia at Love The Rain Triathlon CoachingWebsite: https://ltrcoaching.co.uk/Instagram: https://www.instagram.com/lovetheraincoaching/Facebook: https://www.facebook.com/ltrcoaching

Send me a message, how did you enjoy the show?In this empowering episode, we dive into the transformative BodySelf approach to body image healing, a framework designed to help female athletes redefine their relationship with their bodies and unlock their full potential. Together with my guest Whitney Otto, we explore how societal pressures, and competitive environments shape body image and why addressing these challenges is crucial for mental and physical well-being.You'll learn about the key “muscles” of the BodySelf approach—mindful awareness, curiosity, and self-compassion—and how they not only enhance self-perception but also improve athletic performance. We discuss practical strategies for navigating “bad body image” days, turning emotions like frustration or jealousy into tools for growth, and building a collaborative, empowering relationship with your body.Whether you're an athlete, coach, or simply interested in fostering a healthier connection to yourself, this episode offers actionable insights for you to try.We also delve into how mindfulness, Cognitive Behavioural Therapy (CBT), and Internal Family Systems (IFS) can integrate into the BodySelf framework to support mental health in sports.Tune in to discover how you can use these tools to strengthen your mental toughness, embrace your unique athletic journey, and thrive—inside and outside of competition.Find Out More:Follow Whitney on InstagramFollow Body Image Inside out Read the Book: Body Image Inside OutListen to the Untrained Podcast here Ready to reframe your self-perception and embrace your body's power? Let's dive in.--------------------------------------------------------------Follow Celia at Love The Rain Triathlon CoachingWebsite: https://ltrcoaching.co.uk/Instagram: https://www.instagram.com/lovetheraincoaching/Facebook: https://www.facebook.com/ltrcoaching

Send me a message, how did you enjoy the show?In this episode, we dive into the fascinating world of artificial intelligence in coaching with special guest Caroline Livesey, a professional triathlete and two-time winner of the super inspiring Patagonman Xtri. Caroline joins us for an engaging discussion about how AI is entering the coaching landscape, sharing her insights as an athlete and coach.We explore the promises and limitations of AI tools in traithlon coaching, from data analysis and personalised plans to the irreplaceable human touch that brings context, intuition, and empathy to the table.Key topics include:✅ How AI works to produce a plan.✅ The issues with producing plans solely based on data.✅ Why human coaches remain essential for emotional support, adaptability, and learning.✅ Caroline's unique perspective on the implications for female athletes.Follow Caroline on Instagramhttps://www.instagram.com/caroline.livesey/?hl=enWatch the Patagonman Filmhttps://www.youtube.com/watch?v=T4LQRqU5Gks--------------------------------------------------------------Follow Celia at Love The Rain Triathlon CoachingWebsite: https://ltrcoaching.co.uk/Instagram: https://www.instagram.com/lovetheraincoaching/Facebook: https://www.facebook.com/ltrcoaching

Send me a message, how did you enjoy the show?In this episode we discover Laura's inspiring journey to setting up Triswim, and becoming a certified Swim Smooth Coach. We explore her journey into the sport, the milestones that shaped her coaching philosophy, and the unique personal experiences that inform her approach to helping others excel in the water.We delve into the power of Swim Smooth's individualised coaching methodology, designed to cater to diverse swim styles and bring out the best in every swimmer. We discuss how this approach creates breakthroughs for clients, by addressing their unique strengths and challenges.With winter upon us, Laura offers invaluable advice for triathletes looking to refine their swimming during the off-season. From maintaining motivation to incorporating dry-land exercises, you'll learn actionable tips to keep your training on track.We also delve into the rising popularity of cold water swimming, its mental and physical benefits—especially for women navigating perimenopause or menopause—and how to safely and effectively acclimatize to the chill.Whether you're an experienced swimmer, a triathlete, or someone curious about the magic of cold water dips, this episode is packed with insights and inspiration to elevate your swimming journey.Connect with our guest: TriswimInstagramBlueskyFacebook--------------------------------------------------------------Follow Celia at Love The Rain Triathlon CoachingWebsite: https://ltrcoaching.co.uk/Instagram: https://www.instagram.com/lovetheraincoaching/Facebook: https://www.facebook.com/ltrcoaching

Send me a message, how did you enjoy the show?In this episode, I dive into the essential phases of triathlon training that prepare athletes for peak performance on race day. From establishing a solid foundation of endurance and technique to ramping up intensity and strength during the build phase, we break down how to structure your training effectively. Learn how to fine-tune race-specific skills, including transitions, open-water swimming, and nutrition strategies, and discover mental readiness techniques to stay confident and focused. Whatever challenge you are taking on, this episode is packed with tips to help you build strength, endurance, and race-day resilience.Book a call to discuss your training here--------------------------------------------------------------Follow Celia at Love The Rain Triathlon CoachingWebsite: https://ltrcoaching.co.uk/Instagram: https://www.instagram.com/lovetheraincoaching/Facebook: https://www.facebook.com/ltrcoaching

Send me a message, how did you enjoy the show?In this episode, Coach Cei dives into the overlooked realities of postnatal care, especially for active women eager to return to their fitness routines. Despite the importance of comprehensive recovery, the standard six-week postpartum checkup is often too brief, leaving many new moms without the guidance they need for a safe and effective return to exercise.Coach Cei shares why she specializes in pre and postnatal coaching and discusses the essential elements often missed in traditional care, from core strength and pelvic floor health to mental wellness and gradual exercise reintroduction. Tune in to learn about the strategies, tips, and support systems that empower active mums to bridge the gap in their postnatal recovery journey and thrive beyond the six-week mark.https://www.instagram.com/coachcei/https://www.facebook.com/CoachCei/https://coachcei.com/--------------------------------------------------------------Follow Celia at Love The Rain Triathlon CoachingWebsite: https://ltrcoaching.co.uk/Instagram: https://www.instagram.com/lovetheraincoaching/Facebook: https://www.facebook.com/ltrcoaching

Send me a message, how did you enjoy the show?In this inspiring episode, we dive into the journeys of Becca and Rachel, two members of 10 Ironwomen who, after not finishing Ironman Barcelona in 2023, returned stronger than ever to complete Ironman Kalmar in 2024.Join us as we explore their stories, from the raw emotions of their DNF (Did Not Finish) to the triumph of crossing the finish line. Becca and Rachel share how they found the courage to face the race again, revealing the physical and mental transformations they underwent and the powerful lessons they learned along the way. They open up about the invaluable support they received from the 10 Ironwomen community—and each other—that helped them make their comeback possible.Whether you're an athlete, a goal-setter, or simply someone who loves stories of resilience, this episode highlights the strength it takes to turn a setback into a comeback.To learn more about 10 Ironwomen and their incredible support network, click here.--------------------------------------------------------------Follow Celia at Love The Rain Triathlon CoachingWebsite: https://ltrcoaching.co.uk/Instagram: https://www.instagram.com/lovetheraincoaching/Facebook: https://www.facebook.com/ltrcoaching

Send me a message, how did you enjoy the show?Loved my chat with Dr Jess Preshaw, consultant gynaecologist at North Bristol NHS Trust about some of the issues that women face when cycling.We explore key health topics every woman cyclist should know, from endometriosis and UTIs to vaginal infections, saddle sores, and the impact of ageing. We also discuss the vital role of nutrition in maintaining overall well-being and vaginal health, and the difference between your on the bike nutrition and everyday fueling. Whether you're dealing with specific health concerns or simply want to stay informed about your body as you ride, this episode offers expert advice and practical tips to help you navigate common challenges in women's cycling. Tune in to empower your journey on the bike and prioritise your long-term health!You can find Jess on X  and InstagramLink to a short video on EndometriosisBalance AppSmack the Pony Sketch--------------------------------------------------------------Follow Celia at Love The Rain Triathlon CoachingWebsite: https://ltrcoaching.co.uk/Instagram: https://www.instagram.com/lovetheraincoaching/Facebook: https://www.facebook.com/ltrcoaching

Send me a message, how did you enjoy the show?Do you ever wonder if there's a better way to plan your season than just following the crowd, or randomly entering events, then getting frustrated when you don't progress as you expected to?Today I'm sharing the comprehensive guide for athletes looking to optimise their race schedule. Follow my strategic approach at the end of the racing season for your best year yet.In this episode I'll guide you through the process of creating a race calendar that aligns with your goals and maximises your performance.Tune in and get ready to take control of your season!Book a call with me here--------------------------------------------------------------Follow Celia at Love The Rain Triathlon CoachingWebsite: https://ltrcoaching.co.uk/Instagram: https://www.instagram.com/lovetheraincoaching/Facebook: https://www.facebook.com/ltrcoaching

Send me a message, how did you enjoy the show?We delve into the world of elite triathlon racing and the art of bike fitting with Jen Newbery, who raced as an elite female triathlete, and has a passion for cycling.As one of only a few professional female bike fitters in the country, and a physiotherapist, Jen has a unique perspective.Join us as we explore Jen's racing journey, the intricacies of achieving the perfect bike fit, and the transformative impact it can have on your performance, and love of the sport.Jen shares her expert insights on why every cyclist and triathlete should consider a professional bike fit, and discusses the challenges of navigating a male-dominated industry as a woman. Tune in for insights into how bike fitting could help you to become a better athlete.https://www.instagram.com/jen_newbs/https://ukbikefit.com/https://www.instagram.com/ukbikefit/--------------------------------------------------------------Follow Celia at Love The Rain Triathlon CoachingWebsite: https://ltrcoaching.co.uk/Instagram: https://www.instagram.com/lovetheraincoaching/Facebook: https://www.facebook.com/ltrcoaching

In this episode, I chat with Kelly Smith, founder of The Black Tri Tribe, a trailblazing triathlon club dedicated to increasing entry-level participation for the Black community in the sport. The Black Tri Tribe is proud to be a triathlon club specifically designed for People of Colour, providing a supportive and welcoming environment where the community can thrive. Join us as we discuss Kelly's mission to pave the way for a more diverse triathlon community. Discover how The Black Tri Tribe is breaking barriers, fostering inclusivity, and inspiring a new generation of triathletes. Tune in and be inspired by their journey and vision for a more inclusive future in triathlon.Kelly Smith is the proud founder of The Black Tri Tribe. She is a fitness and outdoors enthusiast who passionately embraces an active lifestyle, for health and wellness. As an avid hiker, walker, swimmer, and cyclist, Smith constantly seeks new adventures and challenges. Whether on a mountain trail, in open water, or competing in entry-level triathlons, she finds peace outdoors. Smith's dedication extends beyond personal pursuits as she aims to foster community and promote diversity in the world of swimming, biking, and running.https://the-black-tri-tribe.square.site/https://www.instagram.com/blacktritribe/https://www.tiktok.com/@blacktritribehttps://www.facebook.com/blacktritribe/https://x.com/BlackTriTribe--------------------------------------------------------------Follow Celia at Love The Rain Triathlon CoachingWebsite: https://ltrcoaching.co.uk/Instagram: https://www.instagram.com/lovetheraincoaching/Facebook: https://www.facebook.com/ltrcoaching

Join us in this inspiring episode with local athlete Jan Hannaford who started triathlon training a bit later in life.Jan shares her journey from the early days of her triathlon training to the pivotal moment of an accident that she was involved in, and the challenging recovery that followed. With honest insights, she reveals how she turned adversity into an opportunity for growth, ultimately qualifying for the World Championships.Tune in as Jan and I discuss the strategies that helped her recovery, and the importance of a growth mindset in overcoming obstacles.Whether you're a seasoned athlete or someone looking for inspiration to tackle your own challenges, Jan's story is a testament to the power of perseverance and the human spirit. This episode is packed with valuable lessons on resilience, mindset, and the persistent pursuit of dreams.--------------------------------------------------------------Follow Celia at Love The Rain Triathlon CoachingWebsite: https://ltrcoaching.co.uk/Instagram: https://www.instagram.com/lovetheraincoaching/Facebook: https://www.facebook.com/ltrcoaching

Today we delve into the crucial element of nutrition in powering your performance for long-distance triathlons. In this episode, I share the secrets to fueling your body optimally for the demands of endurance events like Ironman and beyond.Join me as I share my insights, strategies, and real-world experiences to help you achieve peak performance in your next long-distance race.From pre-race fueling strategies to on-the-bike nutrition tactics and post-race recovery tips, I cover it all. Whether you're a seasoned triathlete looking to fine-tune your nutrition plan or a newcomer seeking guidance on where to start, this podcast is your ultimate resource for mastering the nutritional aspect of long-distance triathlon performance.Get Your Definitive Guide to Race Week Nutrition here

Natacha and I had a fun chat about how training for endurance events can help us to thrive and grow as a person, we commented on the unique challenges that women can face when taking part, or deciding to race in typically male dominated sports.You can find the details for her upcoming workshop below

I had a great chat with Heather Fell presenter from The Global Triathlon Network.Heather has a passion for racing, and we discussed how she has adapted throughout her pregnancy so that she can continue to exercise and feel good. There is still a lack of information around training and racing while pregnant, and Heather has been talking to experts on her channel which you can watch here

Helen is a keen triathlete, and podcaster, she also works as a Cancer Rehabilitation Specialist for MOVE Charity.Today, we're diving into the journey of Helen and "The Dream Team" who headed to North Wales, in 2023 to take on THE ROC triathlon to inspire other women and raise money for MOVE Charity.--------------------------------------------------www.theroc.com/the-roc-wales/--------------------------------------------------Helen's podcast: www.insidetrishow.com or search Inside Tri Show wherever you listen to podcasts--------------------------------------------------https://www.moveagainstcancer.org/ the charity Helen works for as a cancer rehabilitation specialist who inspire and support people affected by cancer to stay active--------------------------------------------------Helen's fundraising page for MOVE Against Cancerhttps://www.justgiving.com/page/helen-murray-move--------------------------------------------------------------Follow Celia at Love The Rain Triathlon CoachingWebsite: https://ltrcoaching.co.uk/Instagram: https://www.instagram.com/lovetheraincoaching/Facebook: https://www.facebook.com/ltrcoaching

Hélène Guillaume is the CEO of Wild AI, an app that helps you to track your menstrual cycle, and turn your hormones into a super power. She is a mum and surfer who shares her insights on how to adapt when things are changing in your body, and mind.Knowledge is power, and understanding how your hormones impact your training, motivation, and moods is a key to unlocking your potential as a woman. For far too long women have tried to fit in, and ignore the impact hormones have on their lives. I know I'm guilty of it, but tracking was a game changer for me.We all want to know when we should push hard and when we should recover, there's no magic bullet for this, or simple answer, but with more data, we can make better decisions.--------------------------------------------------------------To find out more about Wild AI https://www.wild.ai/Follow on Instagramhttps://www.instagram.com/wildaiapp/Wild AI NEW supplementshttps://shop.wild.ai/collections/bundles--------------------------------------------------------------Follow Celia at Love The Rain Triathlon CoachingWebsite: https://ltrcoaching.co.uk/Instagram: https://www.instagram.com/lovetheraincoaching/Facebook: https://www.facebook.com/ltrcoaching

I had a great chat with Erin about balance, and how yoga can help you to get more balance in your life, and training.Erin is the author of 2 books:Hit Reset, for targeting problems that athletes might have with their movement , and Work IN for intentional recovery. You can check them out here

How Courtney transitioned from Pentathlon to racing for GB Triathlon.What she found out about training as a woman, and her unanswered questions.How your menstrual cycle can affect your training and racing.How that led her to coaching, and working with female athletes.Courtney coaches all types of athlete, but she is motivated to primarily support female athletes. This comes from her personal experience. She has observed the drop-off rate of girls in sports, and secondly, she has gone through the process of truly understanding her own menstrual cycle and has seen the positive impact it has had on her lifeFollow Courtney here:https://www.instagram.com/tricoachcourtney/https://www.tricoachcourtney.com/Follow me on Instagram:Instagram: https://www.instagram.com/lovetheraincoaching/Or @lovetherain76 for climbing spam!FacebookFacebook: https://www.facebook.com/ltrcoachingDownload your FREE 10 WEEK 70.3 PLANhttps://skilled-pioneer-4338.ck.page/ec7259bc32Find out more about Coachinghttps://ltrcoaching.co.uk/professional-triathlon-coaching/triathlon-coaching-2023-24/Latest Articleshttps://ltrcoaching.co.uk/latest-articles-research-and-advice/Website: https://ltrcoaching.co.uk/Instagram: https://www.instagram.com/lovetheraincoaching/Facebook: https://www.facebook.com/ltrcoaching

Find out more about Fund Her Tri UK.Listen to 3 womens stories about their first Triathlon.How Fund Her Tri UK supported them.What they got from completing their first TriathlonFind out more about Fund Her Tri here:https://www.instagram.com/fundhertriuk/https://www.fundhertriuk.org/Website: https://ltrcoaching.co.uk/Instagram: https://www.instagram.com/lovetheraincoaching/Facebook: https://www.facebook.com/ltrcoaching

How Lisa beat RED-SRunning a marathon with no fuel.How Lisa realised that she had a problem.How it impacted her life and training.What she did to recover.Look Lisa up here https://www.instagram.com/_lisa.watt/Website: https://ltrcoaching.co.uk/Instagram: https://www.instagram.com/lovetheraincoaching/Facebook: https://www.facebook.com/ltrcoaching

How I got into triathlon. My background in sport, and how it helped me to feel confident about my abilities.Why I created LTR coaching, what LTR stands for.How triathlon helped me to value my time, and go from a super sprint to qualifying for The Ironman World Championships in Kona.Website: https://ltrcoaching.co.uk/Instagram: https://www.instagram.com/lovetheraincoaching/Facebook: https://www.facebook.com/ltrcoaching