Enduro 101: Recent Episodes

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"Everybody wants the flame, but no one wants to get burnt." James Blunt

Deborah Fuller knows no other way than going all in. When Deborah starts a sport, she wants to extract every ounce of ability from her body. Pure sweat, determination, sometimes tears but knowing that she has given it absolutely everything.

Deborah is not afraid to chase the flame. To test herself, put herself in the arena and see what she is capable of.

Coming from a diverse sporting background that includes high level women's Rugby, professional cycling, and national level running, Deborah has now found herself immersed in triathlon.

However, to get to this level Deborah has had to overcome some major injuries and setbacks. And these setbacks have reframed her definition of success and what is really important.

And like anything Deborah does, she wants to compete at the very top in triathlon.

In this episode we cover:

• the importance of family and community
• overcoming REDS - relative energy deficiency syndrome https://en.wikipedia.org/wiki/Relative_energy_deficiency_in_sport
• being a perfectionist
• balancing training with work and family
• living your best life
• body image
• chasing dreams
• going all in
• https://coastalfive.co.nz/
• being a good person
• https://triathlontauranga.org.nz/youth-junior/trisassy/
• social media

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The latest research says stress is causing 85% of all lifestyle diseases.  Our modern lifestyle and the environment we now live in is not congruent to our biology as humans.

In modern society our basic needs as humans are covered. We have an abundance of food, shelter and clothing.  Now our stressors are different. 

Financial, health, relationship, career, climate, loneliness, social media, and constantly being connected all cause stress. 

Our environment has radically changed but our biology has not.  Our senses are being continuously stimulated.  Almost to a point of overload and as a result we're exposed to a lot of potential stress. 

How does this stress affect our body?  What impact does that have on your health and then training?

In this episode we cover:

• what is stress
• different types of stress
• what stress does to your body
• why you should modify training if under 'heavy' stress
• using exercise as a coping mechanism for stress 
• why nasal breathing can help with managing stress
• strategies to manage stress
• why you should do less intensity in training during periods of heavy stress

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The one thing I know as a coach, athlete and an event organiser is that after a big event, there is always a 'come down' post event.  It's anti-climactic after such a big emotional high that when life returns to normal it can be hard to go back to reality.

The reality of daily life and no longer working towards a big goal. A goal that when you achieve it feels amazing.  And you find yourself having more spare time and not knowing what to do with that time. 

This feeling is otherwise known as the post event blues.  So, what are they and how do you deal with them? This week we discuss:

• post event blues through different lenses
• the long build of training through a pandemic 
• accepting that the blues are normal 
• embracing the uncertainty of what to do next
• maintaining healthy habits and routines
• recalibrating to a low training load and normal life
• removing the shackles of training and finding the fun
• sustainability of training focus and the importance of rest 
• staying connected with your training community

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In our last episode https://www.buzzsprout.com/1989695/episodes/11694633, Heart Rate Masterclass we spoke about heart rate training.   Today's episode is a follow up from that where we talk about a real-life example of the benefits of heart rate training.

The guest and our latest WHY episode is Johnny Wright.  Over the last 12 months Johnny has trained with heart rate and as a result he's seen improvements that have surprised him. 

As a result, Johnny's WHY continues to evolve. It started as wanting to lose weight to seeing how much he can challenge himself.  To see how fast he can run and what he is truly capable of.

In this episode we talk about:

• training intensity and paces
• intensity distribution in training
• racing results
• going too hard in easy runs
• setting new expectations 
• weekly training volume
• balancing training with family, work and life
• training age V biological age
• motivation V routine
• flow 
• how we choose to use our time
• embracing discomfort 
• training partners and community
• benefits of strength training

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Our heart rate is an internal metric that allows to measure what's happening 'under' the hood when we train.  Measuring the internal engine.

Training with heart rate is very beneficial for endurance sports athletes.  It is one of a few different variables that can be used to measure training intensity.   When training intensity is correctly measured, monitored and used effectively you will improve.

In this episode we discuss everything you need to know about training with heart rate. It is a masterclass on heart rate training. The topics we cover include:

• heart rate variability
• why training with heart rate is beneficial 
• understanding internal intuition
• establishing training zones
• wearables and their accuracy
• factors that affect heart rate
• https://coastalfive.co.nz/
• when you shouldn't train with heart rate 
• resting and maximum heart rate
• benefits to our heart through proper training

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Imagine being a pack a day smoker, blood pressure dangerously high, stressed from a demanding corporate lifestyle, and weighing almost 105kg. This was Renee Kiley aged 30.

Renee knew little of triathlon and was focused on achieving the corporate dream. At that time the 'universe' stepped in, and Renee was watching friends competing the Noosa Triathlon in 2013.

This was a pivotal moment in her life. Renee decided that 12 months later she would do the Noosa triathlon. Little did Renee know how much her life would change as a result of being at the Noosa triathlon in 2013.

In our latest WHY episode Renee Kiley takes us through her journey from a complete beginner triathlete that was dangerously unhealthy to being a professional triathlete travelling the World competing in Ironman events.

The same strengths that made Renee successful in her corporate life she applied to triathlon. Fortunately, these same strengths also led her to losing weight, stopping smoking and getting her health back.

In this episode we cover:

• fear of other people's opinions
• understanding one's strengths and weaknesses
• taking personal responsibility for your choices
• addictions
• having passion in your life
• fear of the unknown
• corporate life V professional triathlete life
• the realities of being a professional triathlete
• focused on being 'your' best
• removing limiting thoughts

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Have you struggled with swimming?  For many swimming is the biggest barrier to getting into triathlon.  

For Barb Thurgood this was the case.  Barb couldn't swim and had a fear of the water. However, she was determined not to let that fear stop her.

In our latest WHY episode Barb shares with us her journey into triathlon and overcoming the barriers of not knowing how to swim.

Barb's journey started in 2013 when she did a beginner triathlon course in Brisbane.  In June 2022, she completed her first Ironman Triathlon in Cairns.  

In that 8–9-year journey Barb had continual setbacks with her swimming. She could have given up so many times but didn't.  Barb's perseverance, determination and never give up attitude is the stuff of legends. 

Even if you are confident swimmer there are still many things to take away from Barb's journey.

We talk about:

• what it's like to start triathlon and not know how to swim
• the fear and expectations from others when joining a squad program
• overcoming panic attacks in the open water
• being in the moment
• the stories we tell ourselves
• showing up to be consistent 
• celebrating your wins, no matter how small
• why swimming aids work 
• the challenges of racing triathlon in rough conditions
• sense of community

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In part 2 of our conversation with Sports Dietitian Christie Robson we focus on eating for performance.  Nutrition along with sleep are the best ways to recover from training.

Without adequate recovery through proper nutrition, it can impair training adaptations and ultimately performance.

In this episode we cover:

• recovery differences between men and women
• the importance of 'eating' the rainbow
• timing of eating in relation to training
• climate implications for nutrition/hydration
• training the 'gut' for race day
• difference between glucose, fructose and maltodextrin
• being 'metabolically' flexible
• substrates of fat and glycogen for fueling
• benefits of fasting/time restricted eating
• taking a balanced approach towards nutrition
• Multisport Nutrition - triathlon online nutrition & multisport nutrition online coaching (multisport-nutrition.com) 

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Along with being a Sports Dietitian Christy Robson, is a triathlete and triathlon coach.  When we started this conversation, we didn't know how long this conversation would last or what direction it would take.

Nutrition is the cornerstone to a healthy lifestyle.  It is one of the four pillars of health along with exercise, sleep and mindset.  

Christy's unique experiences as an athlete, coach and practicing Sports Dietitian means she knows what works. Firstly, to ensure you are eating for health and then performance. 

In this episode we cover:

• keeping things simple to eat healthy
• pros and cons with different nutritional plans 
• context matters when deciding what type of nutritional plan people follow
• insulin resistance and its impact on weight control
• lifestyle factors that impact food choices and weight
• weight loss V performance
• low energy availability states 
• complexities of weight loss 
• changing our environment to eat healthier 
• having a healthier relationship with food
• the importance of mental health and its relationship with food
• sugar addiction 

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Heather Skipworth is the founder and driving force behind Iron Maori http://ironmaori.com/

In 2008 Heather was a lifestyle coach in Hawkes Bay when she decided that triathlon could be a vehicle to help her clients improve their health.

From that came the idea of Iron Maori . Starting something for Maori and Pacific population where they could feel comfortable and safe in a welcoming and non-judgmental environment.

Some 13 years later Iron Maori has had approximately 60,000 participants compete in their 50+ events. The positive impacts from that go well past the participants and into the greater community.

Heather has had to overcome many challenges in her life. Through these challenges Heather had a choice, take the easy road or the one less travelled. A road with obstacles that tested her in every way. A road that where most would not have had the ability to overcome.

Heather created a movement that has changed lives. It shows how the power and inspiration of one person can make a massive difference.

In this episode we talk about:
- trust
- wisdom
- resilience
- family
- courage
- paying it forward
- hope
- dependance to independence
- success/failure
- ego
- community
- judgement
- belief

Heather had many pearls of wisdom she shared. However, this was one of the best:

" It allows my mind to bathe in luxury that people's lives will be longer, and they'll live a life of quality."

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In 30+ years of endurance racing the range of emotions I have felt is wide and varied. Joy, sadness, elation, relief, pain, despair, satisfaction, competition, connection, adversity.

Sometimes racing can be transcendent. An almost out of body experience where despite the desire to stop you find a way to keep going.

As humans we love to see people overcome challenges. Racing provides drama, stories and raw emotion. It can break us down and expose our strength and weaknesses.

We could talk about this for hours, there's so much to unpack.

In this episode Matt and I talk about:

• expectations we place on ourselves in races
• race selection
• An analysis of Ironman, The Good, The Bad and The Ugly https://www.buzzsprout.com/1989695/episodes/10952610
• why racing is hard
• why people race and don't race
• comparison
• WHY with Nikki Matthews - Coming Back from the Brink https://www.buzzsprout.com/1989695/episodes/10943982
• https://coastalfive.co.nz/
• defining success and failure
• benefits of racing
• community
• dynamics of racing
• make friends with the unknown - https://drchatterjee.com/jonny-wilkinson-why-everything-you-know-about-success-is-wrong/
• sign up to mid-week motivations https://worldmultisport.com/

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Welcome to another WHY episode with Olympian Zac Reid. A local home-grown lad from Taranaki, Zac competed at the Tokyo Olympic Games in the 400m and 800m freestyle.

At the Games Zac swam a personal best and recorded a New Zealand record of 7 min 53 seconds in the 800m. To perform at your best on the biggest stage in the World is a testament to his ability to perform under pressure.

When Zac started swimming, it wasn't something he enjoyed. It wasn't until he joined a squad that was fun where his talent started to shine. And that enjoyment has been the central focus for Zac throughout his career.

We talk about:

• the importance of playing other sports while growing up
• the challenges of being an elite swimmer in New Zealand
• talent isn't everything
• the importance of consistently 'showing' up
• good habits and routine make the difference
• self belief
• trust
• vulnerability
• https://www.nzherald.co.nz/sport/dear-olympian-former-black-stick-brooke-neals-open-letter-about-mental-health-catches-attention-of-worlds-biggest-sports-stars/F2VS3TOLQRXESTNSX5CHUA46LY/
• having a good team around you
• https://www.flannagancup.co.nz/
• why everyone should learn to swim
• life skills learnt from sport
• success and failure
• reverse engineering your goals

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We've talked cycling and running, now it's time to talk swimming.  Of the 3 disciplines in triathlon, swimming is often the most challenging one for many.

It is fair to say that swimming is barrier to entry for many who want to start triathlon. And even for those already doing triathlon, swimming can be a very challenging sport.

In this episode we break down swimming into physical, emotional and mental components.  And why all 3 must be in sync to improve as a swimmer.

• why most technical swim drills are pointless for triathletes
• the importance of conditioning and being time efficient with your training
• keeping things simple when trying to make changes with swimming
• proper use of swimming aids
• https://coastalfive.co.nz/
• cross over benefits of swimming to cycling and running
• overcoming the 'mental' challenges of swimming
• the importance of practicing skills for open water swimming
• understanding emotions surrounding swimming such as fear, ego, contagion effect and being in a squad environment
• challenges of learning to swim as an adult
• why you need to relax when swimming

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People often make the mistake that the key to improving is to train more. Train harder and boom, I'll become fitter, faster and stronger.

Yes, we have to train and sometimes train hard. But the key to improvement in endurance sports lies in the recovery from training. How well our bodies absorb training will determine the growth we get from the stress of training.

Stress plus rest equals growth.

In this episode we cover:

• impacts of stress on our bodies and lives
• different types of recovery, passive and active
• the importance of sleep
• sleep expert, Dr Charles Czeisler https://en.wikipedia.org/wiki/Charles_Czeisler
• cold water therapy
• https://www.wimhofmethod.com/
• the impact of devices and social media
• wearables and their effectiveness with measuring fatigue and rest
• https://coastalfive.co.nz/
• the importance of quality nutrition 
• setting up your environment for success
• mindset and meditation 
• four pillars of health - sleep, nutrition, exercise and mindset

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Welcome to another WHY episode with Erin Vaughan.  Every now and then you speak to people and their vulnerability and honesty blows you away. This was Erin.

Erin was open and honest in her sharing that coming onto the podcast was well outside of her comfort zone. She was nervous and at times this came through. However, that is what makes it so great.

When Erin started running 10 years ago  4 months after the birth of her first child, 10 min was a massive effort.  Since then she has gone onto doing 100 mile races!

Running for women after child birth is not easy.  And Erin like many other women had the challenges of pushing through discomfort and finding her body again in those initial weeks and months of training 10 year ago.

Since that time Erin has gone to have a continuous running streak of 698 days.  Talk about consistency!

https://www.shoeclinic.co.nz/

Topics we cover:

• Balancing running with being a single Mum and working full time
• How running helps with stress but keeping it being joyful and fun
• Role modeling
• Consistency
• Community and running friends
• Searching for limits
• Guilt as a parent and training
• Learning from mistakes
• What it's like to run 100 miles
• What is competition
• Advice for new runners
• Self belief

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Whether we want to admit it or not we are in a massive health crisis. And unless we collectively come together to solve this problem it will affect all of us even if we are healthy.

So, what are we talking about? Lifestyle diseases such as heart attack, diabetes, cancer
are, ever-increasing. Conditions such as Alzheimer's and Dementia have been linked to poor physical health. It is predicted by 2030 50% of children in the UK will be morbidly obese.

In New Zealand obesity is costing the economy $2.3 billion dollars every year.
We are getting fatter, slower, lazier, and becoming more unhealthy.

Basically, we are eating ourselves to death and the major food companies across the World are making billions of dollars off our addiction to sugar and processed foods.

But there is a way out? Much of the conditions we speak about are preventable. Especially if we collaborate as a society to work together then there is a way out.

The first step is understanding the four pillars of health:

1. Nutrition
2. Exercise/training
3. Sleep
4. Mindset

These four pillars of health are not only the foundation of leading a healthy lifestyle but also performing well as an athlete. We need to have all of these pillars as strong as possible to ensure our bodies are healthy.

https://coastalfive.co.nz/

Rather than sit our hands we're doing something about it. Later this year in conjunction with the New Plymouth District Council, Venture Taranaki, Sport Taranaki and the Western Institute of Technology (WITT) we are starting a not for profit foundation and developing a program to help people lead a healthier lifestyle.

To tackle this epidemic we need to collaborate. The leaders and key influencers in every community need to come together and lead the community to make positive change.

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We’re talking everything running. Is there anything more freeing than the ability to be
able to run?

When we were kids, it was natural to just run. Run in the backyard, on the school grounds, or on the sporting fields.  But now as adults, it’s not such a natural thing for many people.

In fact when you look at some people's run it’s far from a natural movement for them. Yet for others it is easier. However, that doesn’t mean it’s not something that everyone can enjoy. How?

That’s what we’re going to talk about today.  Something for those new to running and the more experienced runner.

We talk about:

• biggest mistake runners make
• why people get injured and injury prevention
• https://www.shoeclinic.co.nz/
• training methods
• https://coastalfive.co.nz/
• what is hard running
• how to improve 
• racing
• equipment
• group V solo training

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Welcome to another' WHY'  episode.  Kelvin Wright is a popular and respected leader in the Taranaki Business Community. As the CEO of Venture Taranaki,  https://www.venture.org.nz/
Kelvin juggles a demanding professional career with family commitments.

A few years ago a busy professional career and some poor lifestyle choices meant Kelvin was weighing in at 130kg.  He was lacking energy, his health was poor and knew he had to change.

His Doctor told him that unless he changed his ways the future looked bleak from a health perspective.  The vehicle to help him make the change was cycling and now it is a central part of his life.

In this episode we talk about:

• Not wanting to be a statistic and developing a why
• Being an example to his kids
• The difference between being committed and being interested
• Letting health slip due to working 60 hour working weeks and living the 'social' lifestyle
• Habits and enjoyment
• The importance of training at the right intensity
• The benefits of being part of a community
• Placing health as a priority for leaders and corporate organisations
• https://www.tritaranakifestival.nz/ and it's importance for the region

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We’re talking  everything cycling.  Obviously, cycling is one of the 3 disciplines of
triathlon but it’s also a fantastic sport in its own right.  Arguably cycling is one of the most popular sports and leisure past times on the planet.

With iconic events like the Tour De France and a growing trend for more people to buy
bikes it’s a fantastic way to improve your fitness, meet people and explore new places.

In this episode we talk about how to get into cycling, things to consider when starting,
training methods, different types of bikes, safety considerations, and the different types
of cycling, you can do.

We cover:

1.    Different types of bikes and races you can do
2.    Costs of bikes for all ages
3.    Equipment costs and all the different bells and whistles available
4.    Why it’s important to have the right equipment such as clothing and helmet
https://coastalfive.co.nz/
5.    Safety considerations when riding on the road 
6.    Training indoors V outdoors
7.    Riding in a group V solo
8.    Training methods – endurance, speed, strength, racing, aero dynamics
9.    Middle aged men in lycra
10. Future of cycling

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In this episode we're going to take a trip down memory lane. Before there were GPS devices, heart rate monitors, wearables, online platforms such as Strava and Zwift, social media and carbon plated shoes.

Yep, we’re going back to the decade of Madonna, leotards, thinking it was cool doing events in speedos and when you thought that having long hair at the back and short in the front as a bloke was cool, the 1980’s.

Mark talks about advice he would give to his younger self when he started his endurance sport journey in 1989. What mistakes did he make and how others could learn from those mistakes.

We talk about:

• Triathlon still being a new sport
• Mark doing 3 x IM distance events in 3 days for charity in 2008 https://www.youtube.com/watch?v=d6AL67jQNRo
• Mark's favourite race performance at 2009 ITU World Triathlon Championships on the Gold Coast https://triathlon.org/results/result/2009_dextro_energy_triathlon_-_itu_world_championship_grand_final_gold_coas/4837

• Top 10 tips for everyone when starting their endurance journey

• Setbacks are guaranteed

• Endurance sport is hard
• Let the fitness come to you, don't rush the process
• Motivation is a limited behaviour, it's all habits and routines
  https://coastalfive.co.nz/
• Learn to trust your instincts, don't become dependant on the devices
• Learning to go easy and lose the ego
• Don't compare yourself to others
  https://www.tritaranakifestival.nz/
• Mix it up
• Mindset training. Why We Tri book e-book https://worldmultisport.com/triathlon-training/
• Join a Community and get expert advice

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A few weeks ago Mark was at Ironman Cairns.  And it was massive. There were thousands of athletes competing, spectators cheering and Cairns was buzzing.

Accommodation was booked out, rental cars were impossible to get and hospitality venues were pumping.  It was the most people Ironman Cairns had seen in many years due to COVID.

We thought it was a great opportunity to take a deep dive into Ironman Triathlon. The good, the bad and the ugly.  Many of our listeners will be thinking about doing an Ironman so this episode is about presenting a balanced view of whether Ironman Triathlon is something for you.

In this episode we talk about:

• the history of Ironman Triathlon https://www.ironman.com/
• Professional Triathletes Organisation https://protriathletes.org/
• Coastal Five https://coastalfive.co.nz/
• the good, the bad and the ugly such as changing lives, high levels of fitness, develops resilience, post race blues,  burnout/injury,  financial cost, ego, wearing lycra in public, losing control of bodily functions, and, cuts in uncomfortable places!
• understanding your why for doing an Ironman Triathlon

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Welcome to another' WHY' episode. Today we’re talking to Nikki Matthews an age group triathlete from Auckland. Nikki is an outstanding female triathlete having recently won the overall female age group title at Ironman Cairns in 9hr and 30 min which placed her 5th overall including the professional ladies field.

Nikki also won the overall female age group title at Ironman NZ in 2021 and was 4th in her age group at the Ironman World Championships in Kona in 2019.

Though her journey to the pinnacle of Ironman racing has been far from smooth. Nikki's story and what she has been through is inspiring. It is one of perseverance, determination, self discovery and overcoming life-threatening obstacles.

Nikki was so open, honest and vulnerable with her story, we spoke about:

• Nikki's why and how it has changed through her journey
• Nikki's start in triathlon and having no background in swim, bike or run
• The importance of community that supported her when she started
• Body image and being vulnerable
• Understanding and accepting what your body needs
• Race weight and not letting in control you
• Nikki's 15 year battle with anorexia that almost killed her
• Intrinsic motivations
• Challenges of balancing life and training
• What triathlon has taught her
• What is success and failure
• Consistency and enjoying the process
• Promoting women in triathlon

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What do we really need to get started? Endurance sport in it's purest form is you Vs you.  

But what does it cost?  Especially when you are starting out, what are the costs to get into it.

And what do we really need?  What are the needs to have Vs the nice to have?

If you want to you could spend thousands of dollars on having the latest and greatest equipment. 

What are the basics you need to get started?  How much do they cost?  

In this episode we:

• reframing how we look at money spent, an investment or an expense
• barriers to entry - cost
• how much specific items cost for swim, bike, run and triathlon and what you really need
• free resources for learning such as You Tube
• why it's important to have  goals to work towards
• low cost and free races that are a great alternative to the high cost events such as Ironman
• being proactive with your spend on services such as massage and physiotherapists
• smarter with your nutritional spend
• if it's to be it's up to me, take responsibility for your health

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**WHY – the second of our profile episodes on people doing endurance sports. These episodes are about exploring a person’s why?

Why did they start their journey with endurance sport?

What makes them tick? What is their inspiration? What are their goals?

Our guest on this episode is Dinnie Moeahu. Dinnie opens up about his life being at a cross roads. Massively overweight (140kg) and potentially facing a life ending health crisis, Dinnie decided to train and complete an Ironman triathlon.

At that time he was also approached by a local charity in Taranaki, The Little Fighters Trust. They needed help to buy a room at Ronald McDonald House. Dinnie felt the accountability this would provide would only be a benefit to him.

Dinnie set a target of raising $80,000 and the desire to not let the charity down helped give him the accountability he knew he would need.

Dinnie was a fantastic guest and loves to have a laugh often at his own expense.

In the episode we cover:

• Wearing lycra and small bicycle seats !!
• Diversity in triathlon
• Being from a Polynesian background and racism
• The life changing aspect of endurance training and smashing glass ceilings
• Overcoming setbacks, personal tragedy and fear to develop resilience
• Balancing family, training and work as a District Councilor for the New Plymouth District Council https://www.stuff.co.nz/taranaki-daily-news/300179262/dinnie-moeahu-the-challenges-and-fulfillment-in-a-life-of-service - Loving families
• Showing and leaning into courage
• Participation V Competition
• Success and Failure**

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In part 2 of the 'mental game' we follow up on the last episode where we spoke about the benefits of exercise, training, and being involved in endurance
based activities not only from a physical perspective but also a mental one.

Mark continues to share his experiences around mental health and why training and
coaching have been part of these strategies to help deal with his depression.

This episode we’re going to focus more on how a strong 'mental game' helps us when we train and race. Using different strategies to cope with the challenges that we face when training and racing.  And how these strategies and experiences can help in other areas of your life.

In this episode we cover:

• goal setting
• reframing 
• being present in the moment
• gratitude
• resilience
• empathy
• trusting your instincts
• going all in
• finding your community/tribe
• comparison 
• ego

Warning - some people may find the content distressing.  If you need to talk to someone please reach out to the following number:

Lifeline - 0800 543 354

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This is the first of a 2-part episode where we’re talking the 'mental game.' In
endurance sports the 'mental game' is a much-underestimated component of how it effects not just the result but your enjoyment.

This is a a topic we’ll cover a lot in this podcast. Endurance sport, and aerobic exercise is not only great for our physical health but also our mental health.

And studies have now proven that aerobic exercise is beneficial in reducing the risk of diseases such as Alzheimer's and Dementia. With the incidences of mental illness on the increase, exercise has been shown to help people deal with the impact of mental illnesses such as depression.

In this episode we cover:

• the role exercise plays in improving mental health
• the benefits for mental health and being part of an endurance community
• getting the 'balance' right with life, family, work and training
• understanding the addictive side of exercise
• breaking down the stigma around mental health
• Mark's personal & professional experiences with mental health and depression
• understanding triggers and tools to cope with the 'down' days
• GEM - gratitude, empathy and mindfulness
• The Resilience Project https://theresilienceproject.com.au/
• If you need help please reach out and remember people care
• https://www.facebook.com/worldmultisport

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**WHY – the first of our profile episodes on different people doing endurance sports. These episodes are about exploring a person’s why.

Why did they start on their journey into endurance sport?

What makes them tick? What is their inspiration? What are their goals?

The first person we’re profiling is Bryony Williams.  Bryony is preparing for her first Ironman in Cairns this week.  However, it’s not been easy. She balances it with working shift work as a paramedic, has had to overcome a bike crash during her preparation and also still performs as an opera singer. So, she’s busy but she’s determined and driven to do her best.

Bryony was a fantastic guest and we were able to cover topics such as:

• Weight control and body image
• Overcoming fear & barriers
• Dangers of comparison
• Negative self talk and triggers
• Ego
• Overcoming injury
• Mental reframing, resilience and overcoming excuses
• Routine and consistency
• Getting more women into triathlon
• Being vulnerable
• Role models
• Community

You can follow Bryony's progress in Ironman Cairns this weekend** https://www.ironman.com/im-cairns

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You've started training so what happens next? What can you expect in your training within your first month, your first 6 months, your first year and beyond?

How does your body change physiologically? And psychologically also there are changes, what are they?

In episode 2 Mark and Matt https://www.buzzsprout.com/1989695/episodes/10662727 spoke about how to train, how hard to train and how often to train. Episode 3 is a follow up to that and talks about expectations in training.

Topics covered include:

• Balancing your training by allowing your body to recover sufficiently
• Patience and it's importance for longevity
• The importance of habits and routines
• Book James Clear Atomic Habits https://jamesclear.com/atomic-habits
• The gift of health
• Physical signs from your body that you're not overtraining
• Benefits of training appropriately on physical and mental health
• Coastal Five https://coastalfive.co.nz/
• Basic psychological needs of humans - autonomy, mastery and connection
• Stressors in life that impact training adaptations
• Benefits of aerobic exercise and community on mental health
• Why you need a strong why
• Getting out of your comfort zone to allow continued improvement
• Danger of comparison
• The danger of doing events like Ironman Triathlon too soon
• The benefits of smaller community endurance events such as Park Run

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Join Mark and Matt for this week's episode focused on how to train, how often and how hard.  Now that you have the inspiration to start training the biggest question is how to train.

Topics covered include:

• the biggest mistake people make in training
• how to develop consistency in training
• real life example of weekly training loads for different athletes
• the effect of dopamine on training
• intensity distribution in training 
• training terminology 
  - https://philmaffetone.com/180-formula/  knowing your heart rate cap for aerobic based training
• what are the internal signals to know you're training at the correct intensity
• polarised training  https://www.ted.com/talks/stephen_seiler_how_normal_people_can_train_like_the_worlds_best_edurance_athletes
• World Multisport articles https://worldmultisport.com/triathlon-training/triathlon-articles/

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'Enduro 101’ is a podcast hosted by World Multisport head coach Mark Turner and World Multisport athlete Matt Hastings. The podcast is built around four key pillars:

1. To inform – we want to make it simple. Remove the complexity that can sometimes exist in the world of training and racing.
2. To Inspire – the motivation comes from you, but we want to challenge and inspire you. Not to rest on your laurels but keep working on challenging yourself to see what you are capable of.
3. To Celebrate – it’s important to celebrate the wins, big and small. Take pride in your achievements and acknowledge how far you have come.
4. To Build a community – “our vibe attracts our tribe.” It’s in our nature to want to be part of a community. We want to build a community that supports and shares the ups and downs of endurance sport.

Our mission is to make triathlon and multisport more accessible, reduce barriers to entry and improve diversity in endurance sports. Build a movement and help people change their lives through the physical, mental and emotional benefits of endurance sport.

We focus especially on people that are new to endurance sport, hence Enduro 101 – the basics. People in their formative years need the support, guidance, and coaching to discover the benefits of being healthy and fit through endurance sport.

Show Notes from Episode 1

2 min – why Enduro 101 is different to other podcasts

5 min 15 sec – why are we here, who are we here for

6 min 45 sec – challenges that triathlon face around diversity and barriers to entry

10 min – why endurance sport is the key to turning around poor lifestyle

17 min 45 sec – how we grow triathlon through diversity

20 min 20 sec – four key pillars of enduro 101 - to inform, to challenge, to celebrate and to build a community

21 min – who is World Multisport

34 min 45 sec – looking internally for the answers

36 min 30 sec – why motivation is a limited behavior