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This weekend we will be back in Nanango for Dead Cow Gully BYU. To celebrate, we are rereleasing our 2022 Dead Cow Gully podcast!

Enjoy!

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It is Ironman Cairns race week which means for the Smurf & Smurfette Podcast, a week full of podcast episodes with special guests and lots of great advice from experienced Ironman athletes.

In our final podcast of the week, Smurf gives a rundown of the male and female pro fields and previews Sunday's pro races. He covers;

The pro women to keep an eye out for
How the pro female race may play out
His podium predictions for tomorrow's pro race
The pro men to keep an eye out for
How the pro male race may play out
His podium predictions for tomorrow's race

Showlinkspatreon.com/smurfandsmurfettewww.smurfandsmurfette.com.au
www.cairns50.com.au
Wyn Republic
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Run Like A Girl

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Leadership School
Conversations from around the world inspiring you to be an extraordinary leader.
Listen on: Apple Podcasts Spotify

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It is Ironman Cairns race week which means for the Smurf & Smurfette Podcast, a week full of podcast episodes with special guests and lots of great advice from experienced Ironman athletes.

Our final guest for the week is a local larrikin and a 3 x Ironman Cairns finisher. Kevin Durose pretty well never misses an endurance sport event in Far North Queensland and lines up for his 4th Ironman this weekend. We chat with Kevin about;

How Ironman changed and saved his life
Making friends in endurance sport - "a stranger is just a friend you haven't met yet"
Funny mistakes in Kevin's early days in triathlon
How facing tough challenges in training can help you to succeed on race day
The importance of racing local events to keep endurance sport alive
Managing the atmosphere of Ironman Cairns, particularly the final days
Advice for tackling the Ironman Cairns course
Being grateful for being able to participate and race

Showlinkspatreon.com/smurfandsmurfettewww.smurfandsmurfette.com.au
www.cairns50.com.au
Wyn Republic
SFuels
Run Like A Girl

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Leadership School
Conversations from around the world inspiring you to be an extraordinary leader.
Listen on: Apple Podcasts Spotify

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It is Ironman Cairns race week which means for the Smurf & Smurfette Podcast, a week full of podcast episodes with special guests and lots of great advice from experienced Ironman athletes.

Today we are excited to share with you a conversation with the current Ironman Cairns Asia-Pacific Female Champion, Kylie Simpson! Kylie took the win in Cairns in 2021, running an incredible marathon and demolishing a 19 minute deficit off the bike.

This year she backs up with a target on her back and a little more pressure than the last 2 years. We chat to Kylie about;

A huge 2021 including wins at Ironman Cairns and Ironman Western Australia
A tough start to 2022 with a DNF at Ironman South Africa, missing the Ironman World Champs in St. George and also having surgery on her thumb
Her build and preparation for Ironman Cairns
What she has learnt over the past 2 years about herself, her training and her racing
How she feels lining up against the likes of Sarah Crowley, Radka Kahlefeldt and many others at Ironman Cairns

Showlinkspatreon.com/smurfandsmurfettewww.smurfandsmurfette.com.au
www.cairns50.com.au
Wyn Republic
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Run Like A Girl

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It is Ironman Cairns race week which means for the Smurf & Smurfette Podcast, a week full of podcast episodes with special guests and lots of great advice from experienced Ironman athletes.

It's Wednesday of race week, and today we chat to one of Queensland's leading age group triathlon coaches Emma Quinn.

Emma is a great athlete herself, having represented Australia at a range of multisport World Championship events 8 times. She has a great crew coming to Cairns for this weekend and we chat to Emma about;

Being grateful for the chance to race
How to prepare in the final days leading in to race day
Finalising your race and nutrition plans
Specific advice around the complexities of racing at Cairns
How to manage the day before race day
Controlling the controllable's and enjoying the atmosphere
Balancing life, training, work, family and racing

Showlinkspatreon.com/smurfandsmurfettewww.smurfandsmurfette.com.au
www.cairns50.com.au
Wyn Republic
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Run Like A Girl

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Christian Publishing Show
Learn how to improve in the craft of writing, get published, and promote your book.
Listen on: Apple Podcasts Spotify

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It is Ironman Cairns race week which means for the Smurf & Smurfette Podcast, a week full of podcast episodes with special guests and lots of great advice from experienced Ironman athletes.

Our second guest of the week is a Cairns local gearing up for her first ever Ironman. Nicole Damon is a mother of two and balances family and training with full time work.

Nicoles has had her ups and downs through this Ironman prep and shares her experiences of both the struggles and the triumphs. We chat with Nicole about;

Making the leap in to Ironman
The ups and downs of Ironman training, with challenges like a relationships breakdown
How the training has compared to 70.3 training
Balancing life, kids and work with training for an Ironman
The Ironman Cairns course - what to look forward to and what to be wary of
Tips for preparations in the final days pre-race
The finish lining feeling and hearing Peter Murray say "you are an Ironman"!

Showlinkspatreon.com/smurfandsmurfettewww.smurfandsmurfette.com.au
www.cairns50.com.au
Wyn Republic
SFuels
Run Like A Girl

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Smurf & Smurfette Facebook Page

Christian Publishing Show
Learn how to improve in the craft of writing, get published, and promote your book.
Listen on: Apple Podcasts Spotify

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It is Ironman Cairns race week which means for the Smurf & Smurfette Podcast, a week full of podcast episodes with special guests and lots of great advice from experienced Ironman athletes.

We start the week with the only official Ironman Cairns legend to have completed all 10 Ironman Cairns branded events, Joe Pilat.

Joe is a Far North Queensland local and has now been involved in the sport of triathlon for over 30 years, finishing his first Ironman in New Zealand in 1991. He is a veteran of over 30 iron distance triathlons and gives out a tonne of great advice in this interview. We talk with Joe about;

How the fabric of the sport of Ironman triathlon has changed overt he past 30 years
Ironman Cairns and how it has developed over the past decade
Preparing to race on the Ironman Cairns course
The importance of support and family in your Ironman triathlon pursuits
How to prepare in the final days before race day
Advice for the Ironman Cairns course

Showlinkspatreon.com/smurfandsmurfettewww.smurfandsmurfette.com.au
www.cairns50.com.au
Wyn Republic
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Run Like A Girl

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Smurf & Smurfette are endurance sport athletes sharing stories from the endurance sport world from everyday people just like you.

This week, Smurfette talks with two incredible women about their experiences with pregnancy and endurance sport. Jess Stenson is an Australian Olympic marathon runner and the mother of little Billy. Beth Mckenzie is a former professional athlete and the mother of Wynne and Marlo. Smurfette talks to both women about their journey through and posrt pregnancy including;

Strength training during and post pregnancy
Getting back to physical activity after having a baby
Support from society and sponsors for professional female athletes around training and racing
How pregnancy and their children changed their lives
Family planning around being a professional athlete
Exercises and tips for getting back after pregnancy
Their very individual stories of getting back to training and racing post-pregnancy

Showlinkswww.smurfandsmurfette.com.au
www.cairns50.com.au
Wyn Republic
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Run Like A Girl

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The Cold War Conversations podcast
The stories of the Cold War told by those that were there...
Listen on: Apple Podcasts Spotify

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100 EPISODES!!!

At the end of 2018, we started the Smurf & Smurfette podcast to capture our journey to Ironman Cairns in 2019. Now, 100 episodes later, we have covered an incredible amount of content with many amazing guests across a range of endurance sports.

So this week, we go back and hear some of our highlights from the last 50 episodes. We cover the themes of;

Training
The Process
Balance
Enjoyment
Mental Strength
Inspiration and Support
Racing

And we hear back from many of our special guests including;

Zach Bitter
Dan Plews
Caleb Noble
Grace Thek
Sarah Thomas
Adam Fraser
Nadine Hunt
Nick Carling
Amy Bowe
Aidan Hobbs
Kellie Langley
David Arnold

Showlinkswww.smurfandsmurfette.com.au
www.cairns50.com.au
Wyn Republic
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Run Like A Girl

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The Cold War Conversations podcast
The stories of the Cold War told by those that were there...
Listen on: Apple Podcasts Spotify

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Smurf & Smurfette are endurance sport athletes sharing stories from the endurance sport world from everyday people just like you.

This week we talk with 2022 Ultraman finisher Fiona Lenz. Fiona is a police officer based in the small Central Queensland town of Clermont. She has a significant history in Ironman triathlon and just tackled her biggest challenge of Ultraman in Noosa, Queensland. We chat with Fiona about;

What it takes mentally to prepare for an Ultraman
The preparation and training and getting this done in a small remote town
Balancing training with life and work
Being inspired and inspiring others
The lad up to the race weekend and the nerves
Day 1, 2 and 3 of Ultraman - the support of her crew, the other athletes and her coach
The finish line emotion and what it means to achieve such a massive goal
Showing others that anything is possible!

Showlinkswww.smurfandsmurfette.com.au
www.cairns50.com.au
Wyn Republic
SFuels
Run Like A Girl

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The Cold War Conversations podcast
The stories of the Cold War told by those that were there...
Listen on: Apple Podcasts Spotify

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Smurf & Smurfette are endurance sport athletes sharing stories from the endurance sport world from everyday people just like you.

This week we talk with Sydney based ultrarunner Mark Avery who attempted to break the 24 hour treadmill world record in March 2022. Mark is a family man who has tackled a number of significant ultrarunning challenges over the past few years. We chat with Mark about;

The tragedy of losing a friend to cancer and the extreme lows that followed
Speaking up and seeing a GP when life gets tough and mental health issues present themselves
How marathon running changed his life and got him back on track
His ultrarunning challenges so far, including running 1000kms from Tweed Heads to Sydney to raise funds for Gotcha4Life
What inspired him to attempt to break the 24 hour treadmill world record
The training for a 24 hour treadmill run
The highs and lows of 24 hours on a treadmill
Outrun Cancer - the amazing charity that Mark ran for

Showlinkswww.smurfandsmurfette.com.au
www.cairns50.com.au
Wyn Republic
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Run Like A Girl

Outrun Cancer
Gotcha4Life
Lifeline

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Smurf & Smurfette are endurance sport athletes based in Cairns, Queensland, Australia. This week, Smurf chats with top age group athlete and triathlon coach Nick Carling about this weekend's 2021 Ironman World Championships in St George, Utah.

We cover;
The St George course and how it differs from Kona, Hawaii
How the race might play out in the Utah conditions and on this challenging Ironman course
The omissions from the men's and women's fields and how that may impact the dynamic of race day
The female race and our top 5 place getters and dark horses
* The male race and our top 5 place getters and dark horses

Showlinkswww.smurfandsmurfette.com.au
www.cairns50.com.au
Wyn Republic
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Smurf & Smurfette are endurance sport athletes based in Cairns, Queensland, Australia. It is Ironman Australia race week in Port Macquarie, which means for the Smurf & Smurfette Podcast, a week full of podcast episodes with special guests and lots of great advice from experienced Ironman athletes.

Today we talk to Ironman Australia Legend David Arnold. David is a 28 x Ironman finisher which includes 15 finishes at Ironman Australia and 2 finishes at the Ironman World Championships in Kona, Hawaii.

David talks us through the changes he has seen in the over 15 years that he has been visiting Forster and Port Macquarie and gives out tonnes and tonnes of great advice for all Ironman athletes, whether a first timer or experienced.

He talks us through his thoughts of the Ironman Australia course at Port Macquarie and shares many stories from his years in triathlon and Ironman.

Showlinkswww.smurfandsmurfette.com.au
www.cairns50.com.au
Wyn Republic
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Today we talk to Port Macquarie local, 5 x Ironman finisher and Ultraman finisher Rachelle Sanderson.

Rachelle talks us through the highs and lows of the Ironman Australia course, and in particular the things to look forward to on the bike course. She gives us an insight into the differences between preparing for and racing and Ultraman vs and Ironman and gives great advice to first timers on the Port Macquarie Course.

Listen out for a hot tip for a great brekky spot for the Monday after your Ironman or 70.3 too!!

Showlinkswww.smurfandsmurfette.com.au
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Today we talk to veteran Ironman athlete and Women for Tri Ambassador Susane Belkhiati. Ironman Australia will be her 15th Ironman which includes a number of visits to Port Macquarie for Ironman Australia.

Susane has a huge year in store with Ironman Australia being the first of 4 iron distance events planned for 2022 including Challenge Roth, the Ironman World Championships in Kona and Ironman Western Australia in December.

We hear from Susane about Women for Tri and her role as an ambassador, training for Ironman Australia, balancing work, life and training, and her key tips for success this weekend.

Showlinkswww.smurfandsmurfette.com.au
www.cairns50.com.au
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Today we talk to a first time Ironman competitor. Balancing full time work with a major Australian media organisation, family life with his wife and two kids, as well as training for his first Ironman, Leigh Lavery has managed to keep it all in check and get to Ironman Australia race week ready to jump in head first.

At the end of 2020, Leigh decided to take a year away from alcohol, and this coincided with his first triathlon in February of 2021. From there, it snowballed and he has now gone from barely being able to swim 25m and breastroking much of his first triathlon, to now lining up for the most prestigious Ironman event in Australia.

We hear from Leigh about changing his relationship with alcohol, the significant life changes that Ironman has brought about, the ups and downs of training for his first Ironman and everything in between!

Showlinkswww.smurfandsmurfette.com.au
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The Smurf & Smurfette podcast is back after a few weeks' hiatus while Cairns 50 and Dead Cow Gully Backyard Ultra were under way.

But we are back with a big one! This week we hear all about Dead Cow Gully Backyard Ultra and the journey to 36 yards, 241.2km's and "the assist" for Smurf and his crew of Smurfette and Kate. After hearing some snippets from throughout the event, Smurfette interviews Smurf and chat about;

Training and tapering leading in to DCG
Event week and pre-event nerves
Nutrition - the things that went horribly wrong and the things that went well
Planning milestones and persevering towards small goals along the way
What it was like during the laps at DCG
The inter-loopal times...the plan and executing this period in between laps
As things wore on and in to the second day, how the final hours began to play out
The massive highs and demoralising lows of a Backyard Ultra
Reflections on things learnt from the experience

Showlinkswww.smurfandsmurfette.com.au
www.cairns50.com.au
Wyn Republic
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Run Like A Girl

Dead Cow Gully - Backyard Ultra

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The Smurf & Smurfette podcast is back for 2022 as we talk all things endurance sport with our special guests.

This week, we talk with 8 x Marathon finisher and first time 70.3 Finisher Nadine Hunt. A Cairns local, Nadine took up running after being selected to be part of the Indigenous Marathon Project while the project was still in its infancy. As one of the first females in the project, Nadine trained for and completed the New York City Marathon.

More recently, Nadine has taken up triathlon and we talk with her about her time as part of the Indigenous Marathon Foundation, her role in her community, her life changes as a runner and the transition to triathlon.

We talk to Nadine in the week before her first 70.3 at Melbourne 70.3 then catch up again post-race to find out how it all went!

This one is a truly amazing story and well worth the listen!

Showlinkswww.smurfandsmurfette.com.au
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The Smurf & Smurfette podcast is back for 2022 as we talk all things endurance sport with our special guests.

This week, we talk to the the winner of the Open Female race at the 2022 Mooloolaba Tri, Emily Donker. This was a special race for not just Emily, but the entirety of the triathlon community as we celebrated 30 years of the Mooloolaba Tri. We chat with Emily about;

Her start in triathlon at Kingscliffe Tri in 2010
Her journey from first time triathlete to racing in the open and professional fields
Balancing training and racing around life and work
The build in to Mooloolaba including the win at the first Queensland Triathlon Series race in Robina in January
Training leading in to Mooloolaba and the postponement of Hell of the West
The atmosphere and nerves on race day
How the swim/bike/run played out
Champagne injuries on the finish podium

Showlinkswww.smurfandsmurfette.com.au
www.cairns50.com.au
Wyn Republic
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The Smurf & Smurfette podcast is back for 2022 as we talk all things endurance sport with our special guests.

This week, we talk to the newly crowned Australian Long Course Triathlon champion Caleb Noble after his win at Husky Tri. We chat with Caleb about;

2021 and the highs and lows of 70.3, Ironman and Marathon racing
Racing against the best of Australian triathlon during the COVID pandemic
Training over the summer in the lead up to Geelong 70.3 and Husky Tri
Geelong 70.3 and bouncing back from a disappointing race
The mindset when transitioning from a poor race to another only 7 days letter
The importance of Caleb's coach, Brad Bevan, in preparing for a race
The atmosphere at Husky Tri and the excitement of the male/female pro handicap race
Husky Tri and how Caleb got the win
The finish line and celebrating with family and friends
What's next for 2022

Showlinkswww.smurfandsmurfette.com.au
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Wyn Republic
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The Smurf & Smurfette podcast is back for 2022 as we talk all things endurance sport with our special guests.

This week, we review 70.3 Geelong with 3 great guests;

Grace ThekGrace is a professional triathlete based in Melbourne and at this year's 70.3 Geelong took out 3rd professional female. This was Grace's 5th podium in a row at Geelong 70.3 and adds to her long list of professional triathlon podiums.

Jo CopeJo is a WYN Racing Ambassador and took out 2nd place in the 50-54 age group. She is an experienced triathlete with 3 Ironman finishes and 13 70.3 finishes to her name in just 6 years of racing!

Vicky HuangVicky took the win in the 25-29 age group at this year's 70.3 Geelong and also finished 6th overall age group female. Her super fast 2:31 bike split was not far behind some of the pro women!

Showlinkswww.smurfandsmurfette.com.au
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The Smurf & Smurfette podcast is back for 2022 as we talk all things endurance sport with our special guests.

This week, Smurf & Smurfette chat about beginning the LCHF journey and do so with the help of the great book "What the fat" from Grant Schofield, Dr Caryn Zinn and Craig Rodger. We talk through the 10 "rules" of LCHF, those being;

Go low Human Interference
Cut the carbs DOWN...not out
Virtuous vegetables
Make fat your friend
Put protein in its place
Eat on cue
Sort your support
Diligence, not effort
Adopt the "3 meal rule"
It's not JUST about the food

You can find more about Grant Schofield here

Showlinkswww.smurfandsmurfette.com.au
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The Smurf & Smurfette podcast is back for 2022 as we talk all things endurance sport with our special guests.

This week we talk with the coach and business owner Irene Cats. Irene runs Swimfit For Life in Port Douglas, Queensland, Australia. She is an extremely successful swim coach who has helped hundreds of swimmers and triathletes improve their swimming. In particular, she has worked with many age group triathletes working towards Ironman Cairns and Cairns 70.3. Smurfette talks with Irene about;

Her experience with swimming as an athlete
The foundations of a strong swim stroke
Irene's favourite and most useful swim drills for triathletes
Building confidence in the open water
Coaching philosophies and complementing the work of other coaches
Swimming your way to happiness

Find out more about Irene and her programs at www.swimfitforlife.com

Showlinkswww.smurfandsmurfette.com.au
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Wyn Republic
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The Smurf & Smurfette podcast is back for 2022 as we talk all things endurance sport with our special guests.

This week we talk with the President and Secretary of Australia’s NEWEST triathlon club about the process and challenges of starting a tri club. Grafton Triathlon Club is based on the North Coast of NSW and began operation at the end of 2021. Roxy and Amy from Grafton Tri Club talk us through the challenges and highlights of the process so far including;

· Their personal triathlon experience as athletes

· How the idea to start a club came about

· The process from idea, through the development of the club and to getting things started

· The important of a strong association, in this case Triathlon NSW, to guide the process

· Getting people and local businesses involved

· Events, racing and training

· The importance of coaching and skill development for beginners and juniors

· Developing a club based triathlon event

Showlinkswww.smurfandsmurfette.com.au
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The Smurf & Smurfette podcast is back for 2022 as we talk all things endurance sport with our special guests.

Our second podcast for the year is a returning guest, but this time it's a much different conversation! Last time we spoke to Sarah Thomas, she was a elite age grouper winning Ironman age group races. This time, she has just finished her first year as a pro triathlete. We talk with Sarah about;

The trials and tribulations she faced in 2021 including a relationships breakdown, tough racing and a change in coach
The tough moments and the decision to race pro in 2021
How training and racing as a pro has been different from training and racing as an age grouper
Her first pro Ironman event at her home Ironman course, Ironman Cairns
Her reflections and learnings from this experience
Lining up at Sunshine Coast 70.3 and Hervey Bay 100 against some of Australia's best long course triathletes
Her experiences in her second pro Ironman race at Ironman Western Australia
The emotions of crossing the IMWA finish line second overall and securing her first ever pro podium
A switch of coach and tri squad for 2022
What lies ahead for Sarah in 2022

Showlinkswww.smurfandsmurfette.com.au
Wyn Republic
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The Smurf & Smurfette podcast is back for 2022 as we talk all things endurance sport with our special guests.

We kick off 2022 talking with one of the most successful age group athletes of 2021, Matt Kerr. Matt is an elite age grouper and proved this with his overall age group wins and course records at 70.3 Cairns, 70.3 Sunshine Coast, Ironman New Zealand and Ironman Western Australia. We talk with Matt about;

His athletic history in surf life saving, crossfit and other sports
Starting his triathlon journey by jumping straight in to long course racing
The early days of LCHF with Grant Schofield and Dan Plews
Making the move to base himself on the Sunshine Coast in Queensland for the majority of 2021
Successes at 70.3 and Ironman racing in 2021
The inevitable question about turning pro
What 2022 and the future brings

Showlinkswww.smurfandsmurfette.com.au
Wyn Republic
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Join endurance athletes Smurf & Smurfette and their special guests as they talk through all things endurance sport, whether it be training, nutrition, balance, equipment, racing and much much more!

On this week's podcast, we talk with world class ultra runner Zach Bitter. In particular, we dive deep in to Zach's philosophies around coaching including;

Where he is at with his planning for his trans America run
His career as a teacher and how those skills transfer in to coaching
Differentiation of programs and sessions for individual athletes
Managing the training load and programs of athletes when taking in to account their life circumstances
Zach's nutrition philosophies and how they influence his coaching methodologies
Training for a 50k compared to a 50 miler, 100 milers or even longer ultra
Research in to LCHF and how our knowledge and understanding of LCHF Endurance has developed since the FASTER Study
The limitations of research and how athletes can use lab research regarding nutrition to maximise their performance
Zach's next goals through the end of 2021 and in to 2022

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Join endurance athletes Smurf & Smurfette and their special guests as they talk through all things endurance sport, whether it be training, nutrition, balance, equipment, racing and much much more!

On this week's podcast, we talk with entrepreneur, age group triathlon and family man Ed Baker. Ed is an angel investor and growth advisor to various startups and has led the growth of global businesses such as Facebook, Uber, Zwift and Whoop. Ed has also been incredibly successful in age group triathlon having won his age group at Ironman 70.3 Mont Tremblant (2018) and Ironman 70.3 Texas (2018), as well as taking the overall age group title at Ironman 70.3 Santa Cruz (2021), Ironman 70.3 Maine (2021), Ironman Copenhagen (2018) and Ironman Lake Placid (2018). We talk with Ed about;

His life as a marathon runner during his college years and his Olympic dream
Business and family life before finding triathlon
Transitioning in to triathlon under the guidance of Matt Dixon
His initial success and the lessons learned through 2018 an 2019
The obstacles along the way including bike crashes and heart concerns
Jumping back in to racing this year following 2.5 years with no races
Training and nutrition under the guidance of new coach Dr Dan Plews
Preparations for Ed's first Ironman in 3 years at Ironman California

Showlinkswww.smurfandsmurfette.com.au
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It's a special edition of the Smurf & Smurfette podcast as we talk with Robbie Andrews just before we runs a 6.7km loop around his block, on the hour, every hour, for 55 hours!!!

"Robbie Does His Block" is a charity initiative raising money for endED - a charity with the vision of providing a safe haven for expression and support of people suffering from eating disorders, their family and carers in a private non-judgemental space.

We talk with Robbie about;

His history in endurance sport, particularly Ironman triathlon
His WHY for jumping in to such a huge challenge
The training and preparation for 55 x 6.7km loops around his local neighbourhood
Nutrition, pacing and support throughout the 55 hours of running

You can support Robbie's cause by donating HERE. Follow Robbie's progress at his Facebook age HERE or by following endED HERE.

Showlinkswww.smurfandsmurfette.com.au
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Join endurance athletes Smurf & Smurfette and their special guests as they talk through all things endurance sport, whether it be training, nutrition, balance, equipment, racing and much much more!

On this week's podcast, we talk with Gynaecologist, Obstetrician and former AFLW premierships winner with the Western Bulldogs, Tiarna Ernst. Tiarna has significant experience with training and performing as an athlete and also supporting women to training and perform in their chosen sports. We talk with Tiarna about the menstrual cycle and athletic performance including;

How female athletes can get the best out of themselves through different phases of the menstrual cycle
Different types of training through different stages of the menstrual cycle
Some of the myths surrounding female athletes, the menstrual cycle and performance
The impact of contraception on the menstrual cycle and athletic performance
Adolescent females, the menstrual cycle and athletic development
The first steps for female athletes to begin working on their ability to manage their training and performance around the menstrual cycle

This week's podcast is not just for female athletes. It is a great reminder for coaches, parents and anyone else involved in female sport on working with female athletes and the menstrual cycle.

Showlinkswww.smurfandsmurfette.com.au
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Join endurance athletes Smurf & Smurfette and their special guests as they talk through all things endurance sport, whether it be training, nutrition, balance, equipment, racing and much much more!

On this week's podcast, we talk with champion age group triathlete Madi Roberts following her overall age group win at 70.3 Sunshine Coast. Madi blitzed the age group field taking out top female in a time of 4:20 and even finished fourth female overall including professional athletes. Madi has had an interesting triathlon journey to date and we talk with her about;

Growing up in Port Macquarie, the heart of Australian long course triathlon
Racing her first 70.3 World's on a road bike
Becoming 20-24 Age Group World Champion over the Standard Distance at the 2017 ITU World Championships in Rotterdam, Netherlands
Being named 2017/18 Triathlon Queensland Age Group Athlete of the Year
Injuries and setbacks and how she overcame these
A short hiatus from triathlon to tackle marathon running
Getting back to triathlon with more setbacks and success
Her win at 70.3 Sunshine Coast
Preparation for her first Ironman at Ironman WA in Busselton this December
Turning pro in 2022

Showlinkswww.smurfandsmurfette.com.au
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Join endurance athletes Smurf & Smurfette and their special guests as they talk through all things endurance sport, whether it be training, nutrition, balance, equipment, racing and much much more!

On this week's podcast, we talk with runner, multisport athlete, coach and massage therapist Greta Truscott. Greta recently had the privilege of participating in the 1000 Miles To Light project with big ultrarunning names such as Pat Farmer and Dean Karnazes. In this project, two teams of 4 runners (an Australian team and US team) each ran 100 miles for 10 straight days, with runners taking it in turns to run 5km stints. We talk with Greta about her history in the sport of running and the 1000 Miles to Light project itself, including;

The challenges COVID put in front of the organising team, reducing the event from a transcontinental run to a looped run on the Singleton Army Base
Running 1000 miles in a team of 4 (250 miles each) over the space of 10 days
Raising awareness and funds for youth mental health charity Reach Out
Training for the stop start nature of 1000 Miles to Light
Nutrition to fuel each day and ensure recovery for the next
The competition of Australia v New Zealand
The mental and physical challenges encountered through 10 days of running
What's next for Greta

Showlinkshttps://www.1000milestolight.com/
https://rejoovrunners.com.au/www.smurfandsmurfette.com.au
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Join endurance athletes Smurf & Smurfette and their special guests as they talk through all things endurance sport, whether it be training, nutrition, balance, equipment, racing and much much more!

On this week's podcast, we talk with the one and only Dr Dan Plews. He's an age group Ironman World Champion, a coach, a sports scientist, a family man and much more!! And this week, Dan talks us through what makes up the "ultimate" age group triathlete. We talk with Dan about;

Athletic history of age group triathletes - what sports tend to be great breeding grounds for successful age group triathletes
Training for age group triathletes - what the approximate ideal training load and hours is and what this should look like over a week and throughout a season
Nutrition for age group triathletes - what the ideal day to day nutrition looks like and how this helps elevate the training and recovery of athletes
Monitoring performance and recovery - using Heart Rate Variability (HRV) and blood glucose levels
Nature vs Nurture - what is more important for age group triathletes? Can hard work and smart training out do genetics and natural ability?
The mindset of an age group triathlete - how do age groupers build mental strength and maximise their mental game

Showlinkswww.smurfandsmurfette.com.au
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Join endurance athletes Smurf & Smurfette and their special guests as they talk through all things endurance sport, whether it be training, nutrition, balance, equipment, racing and much much more!

On this week's podcast, Smurf and Smurfette talk with ultra runner Matty Campbell. Based in the UK, Matty has run 50k and 100k ultra events, however, just recently laced up for his first ever 100 miler. Unfortunately, Matty didn't quite make it, but walked away with plenty of success and learning regardless. We talk with Matty about;

How he got involved in running - the first 5k up to his first ultra marathons
Being "prepared" for ultra running and his first ultras
The training and journey towards his first 100 miler
Training in the depths of a UK winter
Balancing training with work, new jobs, social life, family and everything else
The importance of a coach to help Matty to his first 100 miler
The Beacons Way Ultra - how it played out and what led to the DNF
Lessons and learnings for next time

Showlinkswww.smurfandsmurfette.com.au
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Join endurance athletes Smurf & Smurfette and their special guests as they talk through all things endurance sport, whether it be training, nutrition, balance, equipment, racing and much much more!

On this week's podcast, Smurf and Smurfette talk with first time half marathon runners Vanessa Van Bael and Annie May. With 6 to 9 months of training, both Vanessa and Annie have worked their way up to their first half marathon and recently achieved their goals at their respective events. We talk with Vanessa and Annie about;

What inspired them to give a half marathon a go
What event they chose and why
What the training was like in the lead up to their first half
Balancing life with training
The challenges along the way including injuries, illness and even weddings!
The highs and lows of race day
What is coming next

Showlinkswww.smurfandsmurfette.com.au
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Join endurance athletes Smurf & Smurfette and their special guests as they talk through all things endurance sport, whether it be training, nutrition, balance, equipment, racing and much much more!

On this week's podcast, Smurf talks through his experiences at 3 Marathons 3 Days held in Cairns, Queensland, Australia. The event includes a marathon on Friday with 1400m of elevation and a mix of rainforest single track, fire trail, dirt road and sealed road; a marathon on Saturday with 1400m of elevation along 4wd tracks, overgrown single track and fire trail; a marathon on Sunday with 900m of elevation with a fast, but hard, 10k of downhill on the road to finish!

Smurfette interviews Smurf about the highlights and lowlights, the training leading in to the race, strategy for a stage race, nutrition and much much more!

A big thank you to Dynamic Running for putting the event on for the 10th year and to our little family of runners from the weekend.

Showlinkswww.smurfandsmurfette.com.au
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Join endurance athletes Smurf & Smurfette and their special guests as they talk through all things endurance sport, whether it be training, nutrition, balance, equipment, racing and much much more!

On this week's podcast, Smurf talks with first time Ironman athlete Michael Kimpton. Retired and based in Airlie Beach in Queensland, Michael just complete his first Ironman at Ironman Cairns...at 66 years old!!! We talk with Michael about;

Growing up with sports and encountering a setback with a significant motorcycle accident
Getting back on his feet and his first triathlon in his late twenties
Taking up triathlon again in 2016, 30 years after his first triathlon
Training and nutrition for older age group athletes
70.3 racing and 70.3 World Championships in Nice 2019
Preparing for his first Ironman
The pre-race week nerves and preparations
Finishing his first Ironman and hearing Pete Murray call him across the finish line
Picking up a Kona qualifying slot!!

Showlinkswww.smurfandsmurfette.com.au
Wyn Republic
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Join endurance athletes Smurf & Smurfette and their special guests as they talk through all things endurance sport, whether it be training, nutrition, balance, equipment, racing and much much more!

On this week's podcast, Smurf & Smurfette talk about "The Happy Athlete". Why being a happy athlete is so important and strategies to help make this happen. This includes;

Making endurance sport part of your lifestyle
Involving friends and family
Nutritional balance and the 80/20 rule
Comparison being the thief of joy
Volunteering and giving back
Embracing the struggle and loving the process
Being grateful that we GET to do these things!

Showlinkswww.smurfandsmurfette.com.au
Wyn Republic
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Published: May. 24, 2021 @ 3AM Edit

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It's now just over a week on from the finish line of Ironman Cairns 2021, and Smurf & Smurfette provide a wrap up of some of the age group highlights, finish line interviews and a play by play of the pro race.

Some of the highlights in this week's podcast include;

Breaking age group course records in both the mens and womens race
A broken course record in the mens 70.3 race
Finish line interviews with Nick Carling, Sarah Thomas, Jason Limbert, Rhys Jones, Craig Whiting and fan favourite Clare Zappala
A recap of the women's pro race from Smurfette
A recap of the men's pro race from Smurf

After hearing this week's podcast, you will want to sign up for 2022!!!

Smurf & Smurfette thanks all of their supporters;

OSSEM Cairns on Lake Street - Cairns premier orthopaedic and sports medicine clinic
Cruze Coffee on Grafton Street - the best coffee in Cairns!
Wyn Racing - go see Luke, Beth and the team at the Wyn and Malo Republic pop up tent at the event expo
SFuels - the go to LCHF endurance nutrition product for Smurf & Smurfette
Run Like A Girl - supporting women in running

ShowlinksSmurf & Smurfette
OSSEM
Cruze Coffee
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Smurf & Smurfette are endurance sport athletes based in Cairns, Queensland, Australia. It is Ironman Cairns race week, which means for the Smurf & Smurfette Podcast, a week full of podcast episodes with special guests and lots of great advice from local Cairns athletes.

Today we talk with Emma and Colin Leeson. The father daughter duo have been training hard for Ironman Cairns 70.3 with Emma about to finish her first 70.3 and Colin coming along for the ride. Colin has been involved in triathlon since the early 90's as an athlete and also as the Managing Director of TLR Race Wheels. When Emma decided to give Cairns 70.3 a shot, Colin jumped on board to coach, support and complete the event as well. We talk with Emma and Colin about;

Colin's background in triathlon
The inspiration for Emma to take up triathlon
The training in the lead up to Cairns 70.3
The nerves and excitement the night before race day
The plan for race day and nutrition
Those finish line feels and "ugly crying"!!
What comes next for Emma and Colin

And of course - the SUPER SPEEDY SMURF Round!!!

Smurf & Smurfette thanks all of their supporters;

OSSEM Cairns on Lake Street - Cairns premier orthopaedic and sports medicine clinic
Cruze Coffee on Grafton Street - the best coffee in Cairns!
Wyn Racing - go see Luke, Beth and the team at the Wyn and Malo Republic pop up tent at the event expo
SFuels - the go to LCHF endurance nutrition product for Smurf & Smurfette
Run Like A Girl - supporting women in running

ShowlinksSmurf & Smurfette
OSSEM
Cruze Coffee
Wyn Republic
Malo Republic
SFuels
Run Like A Girl

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Today we talk to Megan Hendry, a highly successful age group triathlete local to the Cairns hinterland. Megan has finished Ironman Cairns twice and Cairns 70.3 three times. In these five races on the Cairns course, Megan has not finished lower than 4th in her age group! We talk with Megan about;

Balancing triathlon training with FOUR part time jobs!
Her first triathlon experience at Yungaburra triathlon to now being an ambassador for the race
Local knowledge of the Ironman Cairns course and the local support of the race
Training for Ironman and 70.3 in the Atherton Tablelands
What the final days of preparation look like pre-race
Organisation and logistics on the weekend of Ironman Cairns
Advice for first timers on the Ironman Cairns course

And of course - the SUPER SPEEDY SMURF Round!!!

Smurf & Smurfette thanks all of their supporters;

OSSEM Cairns on Lake Street - Cairns premier orthopaedic and sports medicine clinic
Cruze Coffee on Grafton Street - the best coffee in Cairns!
Wyn Racing - go see Luke, Beth and the team at the Wyn and Malo Republic pop up tent at the event expo
SFuels - the go to LCHF endurance nutrition product for Smurf & Smurfette
Run Like A Girl - supporting women in running

ShowlinksSmurf & Smurfette
OSSEM
Cruze Coffee
Wyn Republic
Malo Republic
SFuels
Run Like A Girl

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Today we talk to local Cairns athlete and coach Nick Carling. Nick has 5 Ironman distance finishes, two of which are at Cairns. He also has numerous Cairns 70.3 finishes and podiums to his name. We talk with Nick about;

Preparations for race day and some of the bump
Tips for managing these final days and race day
The build in to Ironman and 70.3 Cairns for his athletes
Building the mental capacity of athletes to ensure success on race day
How to manage the deep lows that race day brings
Expectations for Ironman Cairns and chasing that pro card
How to celebrate post-race day
Raising awareness and funds for COUCH (Cairns Organisation United for Cancer Health)

And of course - the SUPER SPEEDY SMURF Round!!!

Smurf & Smurfette thanks all of their supporters;

OSSEM Cairns on Lake Street - Cairns premier orthopaedic and sports medicine clinic
Cruze Coffee on Grafton Street - the best coffee in Cairns!
Wyn Racing - go see Luke, Beth and the team at the Wyn and Malo Republic pop up tent at the event expo
SFuels - the go to LCHF endurance nutrition product for Smurf & Smurfette
Run Like A Girl - supporting women in running

ShowlinksSmurf & Smurfette
OSSEM
Cruze Coffee
Wyn Republic
Malo Republic
SFuels
Run Like A Girl

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Today we talk to our first special guest for the week, first time Ironman athlete Clare Zappala. Clare has thirteen 70.3 finishes to her name, including four 70.3 finishes on the Cairns course. We talk with Clare about;

Balancing Ironman training with life as a teacher
Why Clare decided to make the leap up to the Ironman distance
The difference between training for a 70.3 and an Ironman
What to be aware of out on the Ironman Cairns course
Great advice she has received from many many other athletes
The taper and how it has differed from a 70.3 taper
Racing on her home course with friends, family and colleagues all cheering her on
What she does in the days preceding a race, particularly here in Cairns
Her expectations for race day

And of course - the SUPER SPEEDY SMURF Round!!!

Smurf & Smurfette thanks all of their supporters;

OSSEM Cairns on Lake Street - Cairns premier orthopaedic and sports medicine clinic
Cruze Coffee on Grafton Street - the best coffee in Cairns!
Wyn Racing - go see Luke, Beth and the team at the Wyn and Malo Republic pop up tent at the event expo
SFuels - the go to LCHF endurance nutrition product for Smurf & Smurfette
Run Like A Girl - supporting women in running

ShowlinksSmurf & Smurfette
OSSEM
Cruze Coffee
Wyn Republic
Malo Republic
SFuels
Run Like A Girl

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We start the week talking the "art of the taper"...because it really is that - an art!! In this episode, Smurf & Smurfette cover the key Do's and Don'ts of race week, including;

Keeping things as normal as possible
What training during race week should look like
Nutrition for race week
Planning and organisation during race week and for race day
Ironman Cairns specific logistics
Visualisation
Rest and recovery
Controlling what you can control

Smurf & Smurfette thanks all of their supporters;

OSSEM Cairns on Lake Street - Cairns premier orthopaedic and sports medicine clinic
Cruze Coffee on Grafton Street - the best coffee in Cairns!
Wyn Racing - go see Luke, Beth and the team at the Wyn and Malo Republic pop up tent at the event expo
SFuels - the go to LCHF endurance nutrition product for Smurf & Smurfette
Run Like A Girl - supporting women in running

ShowlinksSmurf & Smurfette
OSSEM
Cruze Coffee
Wyn Republic
Malo Republic
SFuels
Run Like A Girl

View Details

oin endurance athletes Smurf & Smurfette and their special guests as they talk through all things endurance sport, whether it be training, nutrition, balance, equipment, racing and much much more!

On this week's podcast, Smurf & Smurfette talk with Cairns triathletes Anthony Ralph who completed Ultraman Australia on May 8, 9 and 10. Ultraman Australia is a 3 day triathlon event held in Noosa and on the Sunshine Coast that includes;

DAY 1 - 10k Swim, 140km Bike
DAY 2 - 281.1km Bike
DAY 3 - 84.4km Double Marathon

We talk with Anthony about;

His history in triathlon and what inspired him to give an Ironman and then Ultraman a shot
The training in the lead up to Ultraman Australia, including 20+ hours a week fo swim, bike, run and strength work
The importance of the crew over the 3 days of Ultraman
Nutrition and pacing strategies over the 3 days
Recovering between days to maximise performance
The atmosphere of the event and the challenges faced

Showlinkswww.smurfandsmurfette.com.au
Wyn Republic
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Join endurance athletes Smurf & Smurfette and their special guests as they talk through all things endurance sport, whether it be training, nutrition, balance, equipment, racing and much much more!

On this week's podcast, Smurf & Smurfette talk with Tim Walsh, creator and race director of Dead Cow Gully Backyard Ultra, and John Pearson, second place at the inaugural 2021 Dead Cow Gully with 43 loops.

We discuss the inspiration for the creation of the event, the location and course (on a working cattle farm in rural Queensland) and the highs and lows of an epic weekend. The event saw Ryan Crawford finish 44 loops, assisted to this epic 295km journey by John Pearson who pulled the pin after 43 loops.

The family friendly event provided numerous inspirational stories that we hear about in this week's podcast.

Showlinkshttps://www.deadcowgully.com.au/www.smurfandsmurfette.com.au
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Join endurance athletes Smurf & Smurfette and their special guests as they talk through all things endurance sport, whether it be training, nutrition, balance, equipment, racing and much much more!

On this week's podcast, Smurf & Smurfette talk with elite Xterra triathlete and SFuels Ambassador Program Team Captain Lewis Ryan. Lewis is relatively new to the pro Xterra ranks, but has had great success already with a win at XTerra Taiwan and multiple age group world championship podiums. We talk with Lewis about;

Growing up in New Zealand and how this led to mountain biking and triathlon
What a typical training week for a pro Xterra triathlete looks like
Overcoming adversity and the mindset of a pro Xterra triathlete
Nutrition, particularly LCHF, to support training, recovery and racing
Being a part of the SFuels team as Ambassador Team Captain
SFuels, their products and his role
What 2021 brings for Lewis and SFuels

Showlinkswww.smurfandsmurfette.com.au
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Join endurance athletes Smurf & Smurfette and their special guests as they talk through all things endurance sport, whether it be training, nutrition, balance, equipment, racing and much much more!

On this week's podcast, Smurf & Smurfette talk with sub-elite track, road and cross country runner Aidan Hobbs. Aidan is a podiatrist by trade and the Business Lead for not for profit organisation CheckUp. He is also currently completing his Phd while balancing up to 100 miles of running every week. Add to this being a family man with his wife and two kids, Aidan balances a lot while still achieving success. This success includes an 8:50:22 and a 6th place for the 3000m steeplechase at the most recent National Track and Field Championships!
We talk with Aidan about;

How he balances his many commitments, yet still achieves significant success in a range of fields
How he got involved in running and stories from his running during childhood
Running on the track against men up to 15 years younger than him and how he keeps up
What a typical training week looks like
Aidan's nutrition and recovery week to week
Keeping engaged with his family while balancing his many commitments
Life lessons from running

Showlinkswww.smurfandsmurfette.com.au
Wyn Republic
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Join endurance athletes Smurf & Smurfette and their special guests as they talk through all things endurance sport, whether it be training, nutrition, balance, equipment, racing and much much more!

On this week's podcast, Smurf & Smurfette talk through their race recaps of this year's Gold Coast Running Festival. This included the half marathon for Smurf and the 10k for Smurfette with Baby Smurfette.

SMURFETTE

Her journey from 2 weeks postpartum barely being able to walk 500m to 4 months later running a 10k
What her slow and safe run program looked like
Considerations that needed to be made in developing an appropriate program
The mental shift from top age group athlete to a walk/run program
Attacking the process and using process goals to measure success
Event day and running 10k with pushing the pram with Baby Smurfette
What's next for Smurfette

SMURF

The last 4 months of consistent run training and what that looked like
Nutrition in the lead up to race day and on race day
Using key run sessions to prepare mentally and physically for half marathon race day
Race day pacing and race plan
Breaking 80 minutes for the half marathon and hitting a 5 minute half marathon PB
Transitioning from half marathon training to ultramarathon training

Showlinkswww.smurfandsmurfette.com.au
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Join endurance athletes Smurf & Smurfette and their special guests as they talk through all things endurance sport, whether it be training, nutrition, balance, equipment, racing and much much more!

On this week's podcast, Smurf & Smurfette start the conversation about perimenopause, particularly in regards to training and nutrition. We talk with Nutritionist, Dietitian and Coach Amy Kate Bowe about;

What perimenopause is
The signs and symptoms of perimenopause
How younger women can prepare for perimenopause
Training, nutrition and reducing stress during perimenopause

We also talk with Age Group Triathlete Kellie Langley as she trains through perimenopause. We hear about her experiences with symptoms, how she has had to adapt her training and nutrition, and other impacts on her life.

Showlinkswww.smurfandsmurfette.com.au
Wyn Republic
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Join endurance athletes Smurf & Smurfette and their special guests as they talk through all things endurance sport, whether it be training, nutrition, balance, equipment, racing and much much more!

On this week's podcast, Smurf & Smurfette talk with top age group triathlete and Wyn Racing Team Manager Ryan "Frizee" Miller. You would have definitely seen him on Instagram - now hear about his training, coaching and role with Wyn Republic. We talk;

A brief overview or Ryan and his training
His journey from beginner to elite Ironman age grouper
Ryan's coaching philosophies and his work with Ash Thommo (2 Wolves Coaching)
Ryan's role with Wyn Republic and Wyn Racing
The challenges of 2020 and what 2021 brings for Wyn Racing
Events, challenges and camps for Wyn Racing 2021
The inspiration of 350 worldwide Wyn Racing athletes
Big plans for 2021!!!

Showlinks2 Wolves Coaching
Ash Thommo Nutrition
Ryan Millerwww.smurfandsmurfette.com.au
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Join endurance athletes Smurf & Smurfette and their special guests as they talk through all things endurance sport, whether it be training, nutrition, balance, equipment, racing and much much more!

On this week's podcast, Smurf & Smurfette talk advice for beginner triathletes. We put the call out to our listeners for advice, and we got some nuggets of gold!! There will even be some great stuff in here for experienced triathletes and other endurance athletes. We cover;

Managing your transition area and your transitions
Having a great support crew
Making a list and checking it twice to make sure you don't forget anything
How to prepare for and manage the swim start
What not to wear to avoid chafe
Being prepared for the addiction and lifestyle that is triathlon
Getting a coach

And much, much more...!

Showlinkswww.smurfandsmurfette.com.au
Wyn Republic
SFuels
Run Like A Girl

Smurf & Smurfette Instagram Page
Smurf & Smurfette Facebook Page

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Published: Mar. 02, 2021 @ 1PM Edit

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Join endurance athletes Smurf & Smurfette and their special guests as they talk through all things endurance sport, whether it be training, nutrition, balance, equipment, racing and much much more!

On this week's podcast, Smurf & Smurfette talk running your fastest 5k!!

How Smurf has worked towards a 5k PB of 17:48 over the last 9 weeks
Working towards your fastest 5k - training, recovery and nutrition
The key sessions to maximise your 5k race time
How to structure your training week
The importance of nutrition and recovery

Showlinkswww.smurfandsmurfette.com.au
Wyn Republic
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Join endurance athletes Smurf & Smurfette and their special guests as they talk through all things endurance sport, whether it be training, nutrition, balance, equipment, racing and much much more!

On this week's podcast, Smurf & Smurfette talk with Colin Sampton who, just last week, ran 100km up and down the Cairns Esplanade to raise money for the Indigenous Marathon Foundation. We chat with Colin about;

Taking the first step out the door 10 years ago in his journey from barely running 300m to now running 100km
His experiences with the Indigenous Marathon Project and his first marathon in New York, 2013
What the Indigenous Marathon Foundation is and the great work from its Director and Australian marathon legend Robert de Castella
The experience of running 100km on the Cairns Esplanade in mid-30 degree heat and 100% humidity
What this means to Colin as a leader in his community and the message he is promoting
What comes next...

ShowlinksIndigenous Marathon Foundationwww.smurfandsmurfette.com.au
Wyn Republic
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Join endurance athletes Smurf & Smurfette and their special guests as they talk through all things endurance sport, whether it be training, nutrition, balance, equipment, racing and much much more!

On this week's podcast, Smurf & Smurfette talk with Leighton Phillips, the founder of LCHF sports nutrition company SFuels. We talk with Leighton about;

His athletic history and what led to the birth of the first SFuels products
The "noise" surrounding LCHF as a fad diet
The important of health before performance
The range of SFuels products and the science behind their development
SFuels philosophies as a company and how the SFuels products fit this philosophy
Using SFuels products for training, racing and day-to-day use
The SFuels team, including Dave Scott, Dan Plews, Zach Bitter and Lewis Ryan
The worldwide SFuels Ambassador Team
What the future looks like for SFuels

Showlinkshttps://www.sfuelsgolonger.comwww.smurfandsmurfette.com.au
Wyn Republic
SFuels
Run Like A Girl

Smurf & Smurfette Instagram Page
Smurf & Smurfette Facebook Page

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Join endurance athletes Smurf & Smurfette and their special guests as they talk through all things endurance sport, whether it be training, nutrition, balance, equipment, racing and much much more!

On this week's podcast, Smurf & Smurfette talk with Dr Adam Fraser - psychologist and author of the books "Strive" and "The Third Space". Dr Fraser talks through the process of striving and topics such as;

The completion myth
What is means to strive towards a goal
Why we miss the process when we meet a goal - we all know those post-race blues
How the Third Space can be used by athletes to achieve peak performance
The mindset it takes for an athlete to succeed

This one is full of nuggets of gold!!

Showlinkshttps://www.dradamfraser.com/www.smurfandsmurfette.com.au
Wyn Republic
SFuels
Run Like A Girl

Smurf & Smurfette Instagram Page
Smurf & Smurfette Facebook Page

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The Smurf & Smurfette Podcast is back for 2021!!

Join endurance athletes Smurf & Smurfette and their special guests as they talk through all things endurance sport, whether it be training, nutrition, balance, equipment, racing and much much more!

On this week's podcast, Smurf & Smurfette reflect on 2020 - the challenges and the highlights. They also look forward to what 2021 brings, particularly what they are most looking forward to and the challenges they are likely to face along the way.

In the first podcast of 2021, we also meet Baby Smurfette - Isabella Jane!!!

Showlinkswww.smurfandsmurfette.com.au
Wyn Republic
SFuels
Run Like A Girl

Smurf & Smurfette Instagram Page
Smurf & Smurfette Facebook Page

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Smurf & Smurfette are endurance athletes balancing their careers as a doctor and educational leader with training, racing and life. This week we talk with Alun Davies - coach and race director from AAA Racing.

In 2020, despite the challenges COVID presented for businesses and ultra running, Alun and his team at AAA racing managed to put together numerous ultra running events over the space of 4 months. This included two Last One Standing events, 100 milers and even a 200 miler!

Listen to find out how Alun and his team managed that, what the key considerations for ultra running race directors are and what the future of Australian ultra running and AAA Racing looks like.

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Supported by wynrepublic.com.au, www.sfuelsgolonger.com, https://fuerzacoffee.com and runlikeagirl.ca

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Who can believe it has been 50 episodes and just over 2 years of the Smurf & Smurfette Podcast!! It has been an epic journey with many AMAZING guests along the way. So to celebrate, we capture the best bits from our special guests and have compiled their wisdom in to small snippets for your listening please. These snippets are categorised in to a number of key themes that keep coming across in our guest interviews. There are SO MANY gold nuggets of advice - you simply can't miss this one!!!

Consistency:Mark Pacey (The Bloody Long day) - consistency in helping to recover post race
Scott Bayvel - consistency as the key to success as a pro
Sarah Thomas - consistency in producing positive performance
Cynthia Villiger - learning about consistency

Balance:Glenn Skinner - balance being an ongoing goal
Leigh Gunn - balancing family life and 3 kids with training
Scott Bayvel - balance as a pro athlete
Ryan Crawford - balancing 3-5 marathons a week with family and work

Your Why:Leah Belson - deciphering and articulating your why
Bryan Benshoof - finding your why in hard times
Glenn Skinner - the importance of athletes finding their why

Self-Belief:Kate Mooring - not fearing failure as a first time triathlete
Cynthia Villiger - knowing you can do it
Jodie Browning - be scared and do it anyway

Enjoyment:Glenn Skinner - keeping triathlon fun; it's a lifestyle sport
Rhys Jones - enjoying the process
Christo Jacobie - enjoying triathlon; the sport is for everyone

Mindset:Leah Belson - the ebbs and flows of life; you can't have the good without the bad
Ryan Crawford - being in charge of your mind
Christo Jacobie - being strong in the mind
Sarah Thomas - in the tough times, know you can get through
Mark Pacey - "I Will"
Chris Murphy - don't give yourself limits
Kierra Allen - be in the moment and prepare for things to go wrong
Glenn Skinner - KISS and being patient
Ryan Crawford - discipline from self-training
Jodie Browning - changing your relationship with feedback

SHOWLINKSwww.smurfandsmurfette.com.au
joshua@smurfandsmurfette.com.au
salome@smurfandsmurfette.com.au
F: @smurfandsmurfettetri
I: @smurfandsmurfettetri

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Smurf & Smurfette are endurance athletes balancing their careers as a doctor and educational leader with training, racing and life. This week we talk with 2019 70.3 Sunshine Coast and 2020 Ironman Cairns 30-34 Age Group champion Mick Lewandowski.

Still relatively new to the triathlon scene, Mick has rocketed to the top of the age group ranks. Coming from a competitive swim and surf life saving background, Mick has the motor and determination to make it big! We chat with Mick about;

Life in the US College system as a competitive swimmer
Transitioning in to triathlon and the challenges this has presented
Building the foundation for performance through aerobic training
Training through COVID and managing the changing goal posts of race dates
His first Ironman at 2020 Ironman Cairns and coming away with the age group win and 3rd overall age grouper
His aspiration for the future, in particular the next 12 months including both 70.3 and Ironman World Championships

You can find out more about Mick at https://www.micklewandowski.com/

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Supported by wynrepublic.com.au, www.sfuelsgolonger.com, https://fuerzacoffee.com and runlikeagirl.ca

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Smurf & Smurfette are endurance athletes balancing their careers as a doctor and educational leader with training, racing and life.

This week we cover #TMT100 - We run 100kms for Mental Health from our little home town of Theodore 50k across to Moura before turning around and running back!

This event was about raising awareness for mental health and the need to speak up when you need help, as well as to raise funds for mental health charity LIVIN.

We discuss the highs and lows of the day, the nutrition challenges, the comparisons of running 100k with the struggles in life and much much more.

You can donate and support this great cause at www.smurfandsmurfette.com.au/events

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Supported by wynrepublic.com.au, www.sfuelsgolonger.com, https://fuerzacoffee.com and runlikeagirl.ca

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Smurf & Smurfette are endurance athletes balancing their careers as a doctor and educational leader with training, racing and life. During the COVID pandemic, endurance athletes around the world have had to find ways to challenge themselves outside of racing. This has meant finding hard personal challenges to complete. But why do we do these hard things? What is it that drives us to push ourselves outside our comfort zone? This week we discuss these ideas, in particular;

The work of Dr Adam Fraser and his book Strive - how real fulfilment comes from the process of striving to do hard things
The connection with other people we get from working towards hard things and sharing these experiences
How doing hard things, both the process and the goal, helps to give human beings purpose and provide opportunity for us to grow
Overcoming things that we once felt were impossible
The element of curiosity and how curiosity of what we are capable of can encourage us to challenge our limits
The adrenaline rush that comes with challenging ourselves and the risk of failure
Why doing hard things is about falling in love with the work and the process as much as it is about loving the goal

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Supported by wynrepublic.com.au, www.sfuelsgolonger.com, https://fuerzacoffee.com and runlikeagirl.ca

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Smurf & Smurfette are endurance athletes balancing their careers as a doctor and educational leader with training, racing and life. This short episode is a quick look at our #TMT100 - 100km from Theodore to Moura and back to Theodore to raise awareness for mental health and fundraise for mental health charity LIVIN.

In this short episode, we listen to Smurf's interview on ABC Capricornia Radio's breakfast show. Smurf talks through the WHY of #TMT100, what the day will look like and who will be supporting.

A big thanks to YANTA Mining, Kate and Ian Mooring, for their massive support of this initiative. You can donate at the link below;

www.mycause.com.au
www.smurfandsmurfette.com.au/events

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Supported by wynrepublic.com.au, www.sfuelsgolonger.com, https://fuerzacoffee.com and runlikeagirl.ca

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Smurf & Smurfette are endurance athletes balancing their careers as a doctor and educational leader with training, racing and life. This week is a super interview with the new Australian record holder for the Last One Standing Backyard Ultra, Chris Murphy. Chris recently competed in the Australian satellite event for the Big's Backyard Ultra World Championship and came away as the last one standing!

Chris' background and going from cardiac issues and almost 100 kilograms to an ultra runner
The ultra running journey from 5k to Ultra Trail Australia
The benefits of working with a coach
What a general training week for Chris looks like and balancing training with life, family and work

Big's Backyard Ultra World Championship

Chris' experience at the AAA Racing Clint Eastwood LOS in August where he completed 30 laps of the 6.7km course in 30 hours
The learning he took away from this event to apply to the Backyard Ultra World Championship
Logistics, organisation and nutrition for an ultra run like this
The importance of the crew for success in this event
Running 16 hours and 100 kilometres with Barry Loveday
46 laps, 46 hours and over 300 kilometres of running - the highs and lows

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Supported by wynrepublic.com.au, www.sfuelsgolonger.com, https://fuerzacoffee.com and runlikeagirl.ca

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Smurf & Smurfette are endurance athletes balancing their careers as a doctor and educational leader with training, racing and life. This week, we cover the Smurf & Smurfette crews experience at the 2020 Yeppoon Running Festival. The episode includes;

A chat with YRF Race Director Rob Dendle about putting on the event in such challenging times
Talks with 5k, 10k and half marathon Smurf & Smurfette athletes
A short half marathon race recap from Smurf

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Supported by wynrepublic.com.au, www.sfuelsgolonger.com, https://fuerzacoffee.com and runlikeagirl.ca

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Smurf & Smurfette are endurance athletes balancing their careers as a doctor and educational leader with training, racing and life. This week, we reflect upon Smurf's 1000ks in 100 Days challenge. The challenge was to cover a 1000 kilometres on foot over the span of 100 days which led to some interesting reflections regarding run training, aerobic training, MAF Method and others. In our reflection, we discuss;

How the 1000ks in 100 Days came about
The 80/20 rule - 80% or more of all training being below your Maximum Aerobic Function and how this can be a healthy pathway to performance
Intuitive training and, in particular, learning to be intuitive regarding when to go easy and when to go hard
The importance of walking in a run program
Consistency, consistency, consistency - how peak athletic performance can only be achieved through consistency of application to training
The results an the improvements
What's coming next - #TMT100

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Supported by wynrepublic.com.au, www.sfuelsgolonger.com, https://fuerzacoffee.com and runlikeagirl.ca

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Smurf & Smurfette are endurance athletes balancing their careers as a doctor and educational leader with training, racing and life. This week, we talk with first time Ironman finisher Rhys Jones who not only finished his first Ironman at Ironman Cairns 2020, but also qualified for the 2021 World Championships in Kona! We talk with Rhys pre-race about;

Training during COVID and the challenges faced along the way
The shift from 70.3 racing to Ironman
Logistics for race day, particularly in regards to COVID arrangements
Expectations for race day

We then catch up with Rhys post-race and cover;

Race day! The good, bad and ugly
Managing the heat, both in the water and on land
Bike pacing and nutrition
The run - mental and physical challenges
Nabbing that Kona qualification!
What is coming up next

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Supported by wynrepublic.com.au, www.sfuelsgolonger.com, https://fuerzacoffee.com and runlikeagirl.ca

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Smurf and Smurfette are endurance athletes, juggling their professional careers as an Educational Leader and a Doctor with endurance training. This week, Smurf & Smurfette talk about the ways athletes sabotage their race days. The discussion includes;

Changing nutrition and fluid strategies right before or during race day
Trying new equipment on race day
Worrying about other athletes around you rather than focussing on yourself
Not warming up - or warming up too much
Going out too hard too early
Settling for less than you are capable of
Not having goals and a plan

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Supported by wynrepublic.com.au, www.sfuelsgolonger.com, https://fuerzacoffee.com and runlikeagirl.ca

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Smurf and Smurfette are endurance athletes, juggling their professional careers as an Educational Leader and a Doctor with endurance training. This week, Smurf talks with Mark Pacey just before completing his second "Bloody Long Day". In 2019, Mark completed 24 hours worth of triathlon to raise funds for the Kids Cancer Project - he raised over $40 000! After his son was diagnosed with cancer in 2010, an endurance event to raise awareness and funds was always on his mind. In 2020, Mark is at it again and aiming to raise a whopping $75 000! We talk with Mark about;

What The Bloody Long Day is
The reasons for The Bloody Long Day and his choice of charity
Logistics for The Bloody Long Day, including scheduling and nutrition
The amazing support Mark has received prior to and during the event

To donate to this great cause, go to https://thebloodylongday2020.everydayhero.com/au/the-bloody-long-day

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Supported by wynrepublic.com.au, www.sfuelsgolonger.com, https://fuerzacoffee.com and runlikeagirl.ca

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Smurf and Smurfette are endurance athletes, juggling their professional careers as an Educational Leader and a Doctor with endurance training. This week, Smurf has just returned from the Kuranda to Port Douglas Ultra Marathon in Far North Queensland. Smurf & Smurfette review the 66km with "live" race updates from Smurf and a review post race with Smurfette.

During the podcast, we cover;
The nutrition and pacing strategy
Mental struggles and strategies
Training leading up to the race
Advice for first time ultra runners

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Supported by wynrepublic.com.au, www.sfuelsgolonger.com, https://fuerzacoffee.com and runlikeagirl.ca

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murf and Smurfette are endurance athletes, juggling their professional careers as an Educational Leader and a Doctor with endurance training. This week, Smurf & Smurfette go solo to talk about breaking through the pain barrier. Inspired by a chat during a long run, the question was how do I get through the final few k's of a half marathon. Nutrition, training and pacing all play a role here...but so does mental strength and having a suite of mental strategies to draw upon during these low moments. We cover

Central Governor Theory and the role it plays in mentally pushing in those final moments of a tough race or training session
Have a system and strategies that have been practiced and rehearsed ready to implement in the tough moments
Being ready to respond rather than react
Overcoming the negative internal-dialogue and using mantra's to push through the pain
Strategies to relax the body, hold good form and get through those painful times
Using focus to hold good form and get through the difficult moments - Using a whole body check-in process to focus on breathing, arm swing, glute engagement and cadence
Remembering your WHY, remembering the process, remembering those finish line feels and remembering your mantra
Breaking it down in to small chunks

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Supported by wynrepublic.com.au, www.sfuelsgolonger.com, https://fuerzacoffee.com and runlikeagirl.ca

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Smurf and Smurfette are endurance athletes, juggling their professional careers as an Educational Leader and a Doctor with endurance training. This week, we welcome Amy Kate Bowe - a coach, mentor, health professional and athlete who works in many areas of exercise and nutrition. For this podcast, we talk with Amy about a specific area of expertise for her, female athletes and training with their cycle. We cover;

Who Amy is and her journey to developing the framework of the "Red Umbrella"
What the Red Umbrella is and how to nourish it
How the female menstruation cycle works and the different stages
Training WITH the cycle and natural biology rather than working against it
What kind of training is best at specific times of the cycle
Fuelling training, specifically around the menstruation cycle
Race day and what to do when a race lands at specific points of the cycle

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Supported by wynrepublic.com.au, www.sfuelsgolonger.com, https://fuerzacoffee.com and runlikeagirl.ca

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Smurf and Smurfette are endurance athletes, juggling their professional careers as an Educational Leader and a Doctor with endurance training. This week, we talk "The Bike" in relation to triathlon performance. We talk with three special guests on a range of important triathlon bike related topics;

Rob Dendle - Coach TCRRob is a multiple time Kona finisher and the owner of numerous sub 5 hour Ironman bike splits. As the coach for TCR, based on the Sunshine Coast, we talk with Rob about everything training and racing for the bike leg of a triathlon.
http://www.thechangeroom.net.au/

Michael Baker - Custom Bike FitMichael has been involved in the sport of triathlon for almost 30 years and has been the owner of Custom Bike Fit for the past 8 years. We talk with Michael about the bike fit process, who should get a bike fit, how it works, key considerations in a bike fit, choosing the right bike for you and so much more.
https://www.custombikefit.com/

Colin Leeson - TLR Race WheelsColin has been involved in the sport of triathlon for almost 30 years and is the owner of TLR Race Wheels based in Brisbane. With Colin we discuss what carbon wheels are, the benefits of using carbon wheels for training and/or racing, making the right wheel choices, tubulars vs clinchers and other aspects of race wheels for triathlon.
https://www.tlrshop.com/

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Supported by wynrepublic.com.au, www.sfuelsgolonger.com, https://fuerzacoffee.com and runlikeagirl.ca

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Smurf and Smurfette are Age Group Triathletes, juggling their professional careers as an Educational Leader and a Doctor with Ironman Triathlon training. This week, we welcome ultra runner Ryan Crawford. Ryan is the 2020 Brisbane Valley Rail Trail 200 Mile Champion, the 2019 Blackall 100 Champion, and a former state and national Muay Thai Champion. In our chat with Ryan, we talk;

The transition from martial arts to ultra running
The mindset and mental toughness required for both martial arts and ultra running
The training for the BVRT 200 Miles, including running a marathon 3-5 times a week at 1:30am in the morning before work
The BVRT and what its like to run 200 miles, including nutrition, clothing and logistics
Running the final 80km of the BVRT with his wife...what an experience!!
Preparing for the AAA Racing Clint Eastwood Last One Standing
The future for Ryan Crawford

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Supported by wynrepublic.com.au, www.sfuelsgolonger.com, https://fuerzacoffee.com and runlikeagirl.ca

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Coping through the difficulties of COVID
Travelling the world to race triathlons
Managing the day to day of training, work, family and life
Being manager for Team Wyn

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Supported by wynrepublic.com.au, www.sfuelsgolonger.com, https://fuerzacoffee.com and runlikeagirl.ca

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Smurf and Smurfette are Age Group Triathletes, juggling their professional careers as an Educational Leader and a Doctor with Ironman Triathlon training. This week, we discuss being an athlete and dealing with COVID-19. It is a difficult time for us all, however, with the right mindset, it can be seen as an opportunity for athletes and triathletes. We cover;

Smurfette and her role as a doctor on the frontline of COVID-19
Strategies for getting through this time as a triathlete
With the cancellation or postponement of races, looking at a shift in goals to maintain motivation
Identifying your lesser strengths and using this opportunity to work on them
Whether it's Zwift, HIIT or something else, try something new
Taking time to rest and recover
Using this chance to build new positive routines
Having a positive mindset, being grateful for what we do have and being realistic. Triathlon will always be there later!

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Supported by wynrepublic.com.au, www.sfuelsgolonger.com, https://fuerzacoffee.com, runlikeagirl.ca and swozzi.com

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Smurf and Smurfette are Age Group Triathletes, juggling their professional careers as an Educational Leader and a Doctor with Ironman Triathlon training. This week, we welcome Professor Grant Schofield. Grant has an immense amount of experience in the LCHF Performance space as an athlete, coach, researcher and advocate. His involvement includes his roles at Auckland University of Technology, Endure IQ and PreKure. Smurfette chats with Grant and covers everything from training to racing as an LCHF athlete.

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Supported by wynrepublic.com.au, www.sfuelsgolonger.com, https://fuerzacoffee.com, runlikeagirl.ca and swozzi.com

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Smurf and Smurfette are Age Group Triathletes, juggling their professional careers as an Educational Leader and a Doctor with Ironman Triathlon training. This week, we welcome Smurf & Smurfette athlete and first time triathlete Kate Mooring. Kate has been on an incredible journey towards her first triathlon and we get the chance to talk with her and hear all about it. We cover;

The challenges of being a beginner triathlete
The mental barriers to overcome and how to overcome them
Managing triathlon training around day-to-day life
Preparing for your first tri and what training might look like
The mindset - know your WHY, forget the naysayers and negativity, and building a positive mindset
Surrounding yourself with a supportive team
Race Day!!
Advice for beginner triathletes

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Supported by wynrepublic.com.au, www.sfuelsgolonger.com, https://fuerzacoffee.com, runlikeagirl.ca and swozzi.com

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Smurf and Smurfette are Age Group Triathletes, juggling their professional careers as an Educational Leader and a Doctor with Ironman Triathlon training. This week is a special presentation from Geelong 70.3, 2020. We catch up with a number of Team Wyn 2020 athletes including Georgina Wright, Lee Brett, Cynthia Villiger and professional athlete Kierra Allen.

We cover pre-race and post race with hints and tips for Geelong 70.3 or 70.3 racing in general, race day nutrition and many other elements. We also talk extensively with Kierra about her progression in the professional ranks and what 2020 has in store.

To top it all off, here about Smurf and Smurfette's race day and how things shaped up on an honest but magnificant 70.3 course.

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Supported by wynrepublic.com.au, www.sfuelsgolonger.com, https://fuerzacoffee.com and runlikeagirl.ca

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Life as a new dad and balancing life with triathlon
The mindset of an age group triathlete
Being relaxed and realistic with training and racing
Keeping things simple on race day
What it takes to be successful in age group triathlon

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Supported by wynrepublic.com.au, www.sfuelsgolonger.com, https://fuerzacoffee.com, runlikeagirl.ca and swozzi.com

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Smurf and Smurfette are Age Group Triathletes, juggling their professional careers as an Educational Leader and a Doctor with Ironman Triathlon training. This week is special with our presentation of the 2020 Hell of the West (HOTW) Triathlon from Goondiwindi, Queensland, Australia. Smurf chats to professional athletes (and both second place finishers at the 2020 HOTW) Sam Betten and Meredith Hill, as well as 15 time HOTW finisher David Bones;

Sam chats about the pressures of being a 2 time champion and returning to the race with a hot professional mens field. We here a bit about his transition to LCHF, the test this race will be and what his 2020 season looks like

Meredith covers her success in 2019, including an iron distance win at Challenge China, and why she is looking forward to returning to racing at Gundi. She compares racing here as an age grouper to now racing as a pro and how she prepares for a race like this

David discusses the changes he has seen in the 15 years he has raced at HOTW and the challenges this race presents. He outlines his nutrition strategy for a hot race like HOTW and what it is that keeps bringing him back year after year

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Supported by wynrepublic.com.au, www.sfuelsgolonger.com, https://fuerzacoffee.com and runlikeagirl.ca

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Smurf and Smurfette are Age Group Triathletes, juggling their professional careers as an educator and a Doctor with Ironman Triathlon training. This week, we begin our series on Health Before Performance - the importance of having a solid foundation of good health from which to build positive endurance sport performance. Our focus for this episode is nutrition (particularly LCHF and JERF) and how this leads to positive general health and wellbeing from which to leverage performance. We discuss;

Why positive health has to be the number 1 priority before pursuing performance
The role nutrition in general plays in positive health
Our philosophies on nutrition - LCHF and JERF
What LCHF and JERF means for the general population and the positives of this lifestyle for the general population
Poor nutrition leading to chronic disease
The impact carbohydrates, particularly highly refined and processed carbohydrates, have on the physiology of the human body
A little mythbusting on 'The Game Changers'
A Case Study of how LCHF can have a more significant impact on diabetes markers than medications - particularly HbA1C
Moving from positive nutritional health and wellbeing to positive performance
Paula Newby-Fraser and Mark Allen - how they built sustainable athletic careers with longevity with the assistance of Phil Maffetone and Tim Noakes

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Smurf and Smurfette are Age Group Triathletes, juggling their professional careers as an Educational Leader and a Doctor with Ironman Triathlon training. This week, we welcome Wyn Republic Ambassador, 3 x Ironman Cairns Age Group Champion and 3 x Kona Qualifier Sarah Thomas. Sarah finished 7th in her age group on the 'Big Island' in 2019 and has a history in triathlon littered with great success. We chat;

Growing up in Wales and the transition to living in Far North Queensland
The introduction to triathlon and getting started
Balancing work life as a physio with triathlon life
Success over the years in triathlon including age group wins and World Championship top 10's
The challenges throughout Sarah's triathlon journey, including coming back from a significant crash
The successes of 2019 including a third age group win at Ironman Cairns and a 7th place at the Ironman World Championships in Kona, Hawaii
What typical training week looks like and the nutrition needed to sustain high performance
The transition to a coach in 2020, the one and only Brett Sutton, and the changes this is presenting
What 2020 brings for life and triathlon
Being a long term ambassador for Wyn Republic
Getting involved in the world of triathlon coaching

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Supported by wynrepublic.com.au, www.sfuelsgolonger.com, https://fuerzacoffee.com, runlikeagirl.ca and swozzi.com

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Smurf and Smurfette are Age Group Triathletes, juggling their professional careers as a Principal and a Doctor with Ironman Triathlon training. This week, we talk the Smurf & Smurfette Performance Pyramid. Our lifestyle and philosophies on coaching, life and training are all based around the Performance Pyramid. In this episode, we talk;

The Performance Pyramid, what it is and the key elements of what we believe leads to high quality performance in triathlon and life in general
Consistency - The foundation of performance and the foundation of the Performance Pyramid;
* What does consistency really mean?
* What consistency looks like in training, nutrition, recovery and life
* Why this is the foundation of everything we do
Mindset - Having a growth mindset and positive mindset;
* Why failure is not a dirty word and why failure is key on the path to success
* A growth mindset compared to a fixed mindset
* What positivity really means
* Why your mindset is so important to triathlon and life in general
80/20 - The key to finding balance in training, nutrition and life in general;
* Finding balance in your nutrition and getting it right 80% of the time
* Balance in training and adopting the 80% easy and 20% mod/hard training method
* Finding balance in all aspects of life
Lifestyle - The capstone of the pyramid, everything we do leads to a lifestyle of holistic health and wellbeing;
* Planning triathlon around life, not the other way around
* Health and wellbeing comes first and with positive health and wellbeing comes positive performance
* Taking a holistic view on performance which makes time for training, nutrition, work, rest and a social life

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Supported by wynrepublic.com.au, www.sfuelsgolonger.com, fuerzacoffee.com and runlikeagirl.ca

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Smurf and Smurfette are Age Group Triathletes, juggling their professional careers as a Principal and a Doctor with Ironman Triathlon training. This week, we welcome Wyn Republic Ambassador, Age Group Triathlete, Full-time Vet and first time World 70.3 Championship qualifier Cynthia Villiger. Cynthia is also Smurfette's sister and is beginning to delve deep in to the world of age group triathlon. We chat;

Balancing an incredibly time consuming Vet internship with triathlon training
Cynthia's background in dancing and athletics before shifting in to triathlon
The transition in to triathlon and inspiration from her sister to get involved
Her first 70.3 in Cairns 2019
Qualifying for World's in only her second 70.3
Making the impossible possible
The challenges of balance and time for both training and recovery
Working a "normal" 7am-7pm as well as being on call and training for triathlon - and strategies to make it all work
The importance of consistency in training
Being on Team Wyn 2020 and the great Wyn Republic gear
Nutrition for training and performance
The plan for 2020 leading in to 70.3 World's

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Supported by wynrepublic.com.au, www.sfuelsgolonger.com, https://fuerzacoffee.com, runlikeagirl.ca and swozzi.com

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Smurf and Smurfette are Age Group Triathletes, juggling their professional careers as a Principal and a Doctor with Ironman Triathlon training. This week, we talk planning to achieve your triathlon goals - the process and how to do so successfully;

Setting goals for the new year
The four levels of planning
Setting big goals and season planning for these
Periodisation and progression
Planning blocks of training
Weekly sessions and planning around life
Day to day sessions, their intent and purpose executing
The huge importance of positive and regular communication with your coach

Also - the big breaking news that Smurf & Smurfette Triathlon Coaching will launch on January 20th, 2020!!!

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Supported by wynrepublic.com.au, www.sfuelsgolonger.com, fuerzacoffee.com, runlikeagirl.ca and swozzi.com

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Smurf and Smurfette are Age Group Triathletes, juggling their professional careers as a Principal and a Doctor with Ironman Triathlon training. This week, we talk what equipment you REALLY need to get started in triathlon. Is it essential to triathlon performance or is it just another gimmick to spend unneeded money on? We talk;

The training week that was
Challenge Daytona
The huge range of equipment you can buy for triathlon
What you ACTUALLY need to get started
Where to spend your money and where to not bother
A big announcement from Smurf regarding 2020

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Supported by wynrepublic.com.au, www.sfuelsgolonger.com, https://fuerzacoffee.com, runlikeagirl.ca and swozzi.com

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Smurf and Smurfette are Age Group Triathletes, juggling their professional careers as a Principal and a Doctor with Ironman Triathlon training. This week, we welcome Wyn Republic Ambassador, Pro Triathlete and 8th place pro male at Ironman Western Australia 2019, Scott Bayvel. Scott is an up and coming professional athlete who balances 30 hours of training a week with study and work! In this episode, we chat with Scott about;

His life pre-triathlon, including a phase of heavy smoking and drinking
Scott's transition into triathlon and his journey through the age group ranks
Living a LCHF lifestyle as a professional triathlete
The coach athlete relationship with 'The Prof' Professor Paul Laursen
The transition from age grouper to pro and the challenges it presents
Scott's first pro Ironman race in Busselton and trying to keep up with Ali Brownlee
The big plans for the next 12 months and the future!

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Supported by wynrepublic.com.au, www.sfuelsgolonger.com, https://fuerzacoffee.com, runlikeagirl.ca and swozzi.com

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Smurf and Smurfette are Age Group Triathletes, juggling their professional careers as a Principal and a Doctor with Ironman Triathlon training. This week, we welcome Wyn Republic Ambassador and 2019 Ironman 70.3 World Championships finisher Leigh Gunn. Leigh is an up and coming age group triathlete who juggles triathlon with his family including 3 girls! In this episode, we chat with Leigh about;

Life as a semi-professional and Phillipines National Team representative football (soccer) player prior to triathlon
Getting started in triathlon in the 'home of Australian triathlon', Noosa
Challenges faced along the way
A week in the life of training with the Race Pace coaching team
Nutrition and recovery for training
Big future goals

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Supported by wynrepublic.com.au, www.sfuelsgolonger.com, https://fuerzacoffee.com, runlikeagirl.ca and swozzi.com

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Smurf and Smurfette are Age Group Triathletes, juggling their professional careers as a Doctor and High School Principal with Ironman Triathlon training. In our Pre-Kona Special, we outline our picks for the top 10 women and men at this years Ironman World Championship in Kona, Hawaii!

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Supported by wynrepublic.com.au, runlikeagirl.ca, swozzi.com and www.sfuelsgolonger.com

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Smurf and Smurfette are Age Group Triathletes, juggling their professional careers as a Doctor and High School Principal with Ironman Triathlon training. This week, we talk motivation;

What is motivation and what it is not?
How to build motivation (love the process, routines, goal setting and 'DOING')
Our personal struggles with motivation
Strategies for motivation that work
What NOT to do for motivation

"Inspiration comes from outside; Motivation comes from within"
"Motivation comes from DOING"

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Supported by wynrepublic.com.au, runlikeagirl.ca, swozzi.com and www.sfuelsgolonger.com

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Smurf and Smurfette are Age Group Triathletes, juggling their professional careers with Ironman Triathlon training. This week, we welcome four time Ultraman finisher Christo Jacobie to the podcast. Not only is Christo an Ultraman, but he has a lifetime of endurance sport experience and balances his training with family life, work life, living in a small remote town and contributing to his community. We talk with Christo about;

Ultraman training - the keys to getting it right and what it looks like
Nutition during Ultraman training and racing
The importance of having a supportive team
The Ultraman event and the differences between Ultraman and an Ironman
Ultraman Canada
The keys to success in endurance events

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Supported by wynrepublic.com.au, runlikeagirl.ca, swozzi.com and www.sfuelsgolonger.com

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Smurf and Smurfette are Age Group Triathletes, juggling their professional careers with Ironman Triathlon training. This week, we talk running;

*Beginner Runners> Consistency is key

The benefits of including walking
Being patient
Key sessions for beginners

*Running for Triathlon> The difference between running for triathlon and being a pure runner

Key run sessions for triathletes
The importance of brick sessions
Scheduling runs throughout a holistic run program

*Recovery and Injury Prevention> The high stress and impact of running

The keys to recovery; Nutrition, Body Maintenance, Sleep> What to do in the case of injury
Alternatives to running when injured
Choosing the right shoes

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Supported by wynrepublic.com.au, runlikeagirl.ca, swozzi.com and www.sfuelsgolonger.com

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Smurf and Smurfette are Age Group Triathletes, juggling their professional careers with Ironman Triathlon training on the road to Ironman Cairns 2019. Ironman Cairns is now a month ago and this week we recap Smurf's race day. There are a tonne of lessons to take out of this experience and many highs and lows to discuss. The episode includes;

Consistency in pre-Ironman training - managing the balance in the final weeks
Being comfortable with the work you have put in and managing expectations
Managing a long-race morning
Rolling starts - the good and the bad (plus Kona age group starts)
Dealing with the unexpected - flat tyres and mechanicals
Self-management mentally and physically through the Ironman bike...what not to do! And keeping your head in the game
The longest T2 ever and the eternal mental battle - remembering your why
Why the journey, not the destination, is the most important thing

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Supported by wynrepublic.com.au, runlikeagirl.ca, swozzi.com and www.sfuelsgolonger.com

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Smurf and Smurfette are Age Group Triathletes, juggling their professional careers with Ironman Triathlon training on the road to Ironman Cairns 2019. Ironman Cairns has finally come and quickly passed. With so many highs and lows to talk about, it's time for our first race recap. This week we talk with Smurfette about her first Ironman. The episode includes;

The pre-race stress of your car tyres being slashed the day before race day!
How important the support of friends and family is during Ironman race week
A fell race-recap of Smurfette's race from pre-race to the finish line
Lessons learnt from 6 hours of Ironman riding
The highs and lows of the Ironman marathon
Taking your time and lapping up the finish line
Reflecting on the successes and areas to improve

And...the big questions...Smurfette's time, result and post-race recovery!!

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Supported by wynrepublic.com.au, runlikeagirl.ca, swozzi.com and www.sfuelsgolonger.com

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Smurf and Smurfette are Age Group Triathletes, juggling their professional careers with Ironman Triathlon training on the road to Ironman Cairns 2019. This week, we welcome our first coach and race organiser on to the Smurf & Smurfette Podcast. Glenn Skinner is part owner and coach with TCR based in Yeppoon in Central Queensland. Glenn is also one of the key organisers of the Yeppoon Triathlon Festival and Yeppoon Running Festival. In this week's episode, we talk with Glenn about;

How Glenn got into the sport of triathlon
Juggling work as a triathlon coach and event organiser with family life
Glenn's athletic background, first 70.3 and first Ironman (all great stories!)
Building TCR from the ground up - starting with just a few athletes
Glenn's coaching philosophy, particularly regarding patience and enjoyment
The work that goes into organising a race, particularly a triathlon
The development of triathlon and junior development in regional areas
The challenges of working as a coach with age group triathletes
The importance of communication in coaching athletes, face-to-face and from afar
All about Yeppoon Triathlon Festival in July of this year

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Coached by www.trispecific.com
Supported by wynrepublic.com.au, runlikeagirl.ca, swozzi.com and www.sfuelsgolonger.com

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Smurf and Smurfette are Age Group Triathletes, juggling their professional careers with Ironman Triathlon training on the road to Ironman Cairns 2019. This week, we go deep into out Low Carb High Fat (LCHF) lifestyle. We talk day-to-day nutrition, nutrition for training and nutrition for racing. This week's episode includes;

An overview of what LCHFis
Fat oxidisation and the benefits of 'fat adaption'
What our weekday and weekend meals look like - breakfast, lunch, dinner and snacks
Fueling our bodies during training
Race day nutrition
Some of our favourite LCHF recipes
Hints and tips for living the LCHF lifestyle

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Coached by www.trispecific.com

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Smurf and Smurfette are Age Group Triathletes, juggling their professional careers with Ironman Triathlon training on the road to Ironman Cairns 2019. This week, we begin to delve deep into the Low Carb High Fat (LCHF) lifestyle and how, as age group triathletes, this lifestyle ensures we are healthy day-to-day while also promoting optimal performance. This week's episode includes;

An overview of what LCHF is and is not
JERF!! Just Eat Real Food> LCHF being a lifestyle not a diet> Our LCHF story - how we found LCHF and made it an essential part of our life
Metabolic efficiency and flexibility and how this positively impacts on performance
The 'ins and outs' of LCHF - the science and medicine behind the concept
How LCHF can drive positive endurance performance
The importance of nutrient timing
The "80/20" rule and how this enables sustainability
LCHF for positive health and wellbeing

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Coached by www.trispecific.com

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Smurf and Smurfette are Age Group Triathletes, juggling their professional careers with Ironman Triathlon training on the road to Ironman Cairns 2019. This week, we welcome our first professional triathlete on to the Smurf & Smurfette Podcast. Kierra Sansome is 1 year into a professional triathlon career, navigating the transition from age grouper to pro. This week's episode includes;

How Kierra found triathlon, found purpose and changed her life
The journey to her first triathlon (an Olympic Distance!), first 70.3 and first Ironman
The story of winning her age group at her first Ironman Triathlon
Finishing 4th in her age group at her first Ironman World Championships
The transition from age grouper to pro
What a typical week of training looks like now as a pro compared to being an age grouper
Tips for first time Ironman athletes

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Coached by www.trispecific.com

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Smurf and Smurfette are Age Group Triathletes, juggling their professional careers with Ironman Triathlon training on the road to Ironman Cairns 2019. Ever wondered what the big mistakes beginner (and some experienced) triathletes make? Want to know the triathlon fashion 'faux pas' not to commit? Find out all about the things not to do in this weeks podcast, including;

Wristbands and medals post-race day
Zip ties on your helmet
What the perfect sock length is
Jocks under your cycle gear
Talking triathlon ALL the time
Pre and post-race weather conversations
Keeping stickers on your bike and helmet
Things not to forget race day
Over-training, cramming and catching up
Ignoring the toilet stop
Using training to justify poor eating habits
Ignoring recovery and sleep

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Coached by www.trispecific.com

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Smurf and Smurfette are Age Group Triathletes, juggling their professional careers with Ironman Triathlon training on the road to Ironman Cairns 2019. This week, we reflect on our race at Hell of the West in Goondiwindi (2k swim, 80k bike, 20k run). We talk preparation, swim, bike, run and recovery;

Getting lead up preparation for a race right
Tips for lowering stress levels on race morning
Changing your mindset mid-race
Race day effort and pacing control
How we fuel on race day
Digging deep in the tough parts of a long race
Recovery food!!
Full race recap of Hell of the West

Showlinks- Get awesome tri kits and gear from www.wynrepublic.com - www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Coached by www.trispecific.com

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Smurf and Smurfette are Age Group Triathletes, juggling their professional careers with Ironman Triathlon training on the road to Ironman Cairns 2019. This week, we welcome our second guest on the Smurf & Smurfette Podcast. Age Group Triathlete Leah Belson, a teacher and mum, talks us through her inspirational triathlon story from losing 55kg, taking up running, being injured, to finding the love of triathlon. This week's episode includes;

Leah's journey into triathlon, learning to ride a bike and bring 'hooked' by her first triathlon at Bribie Island
Motivation, mental stamina and inspiration on the way to achieving her goals
Her incredible influence on others, motivating them to get involved in triathlon
The importance of support in an age group triathlon 'journey' from the tri community, friends, family, coach and others
The fears all age group triathletes have, especially open water swimming!
The journey to completing that first Ironman
Mental toughness for the hard sessions and getting them done
The things not to forget on race day
Overcoming anxiety and seeing race day as a celebration of your hard work

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Coached by www.trispecific.com

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Smurf and Smurfette are Age Group Triathletes, juggling their professional careers with Ironman Triathlon training on the road to Ironman Cairns 2019. This week, we reflect on training and balance of the holiday period and look forward to the adventures of Smurf & Smurfette in 2019. This episode includes:

Getting yourself out of a rut and building mental strength
Balancing family, life and triathlon during the holiday season
How to make fitting everything in possible
The importance of forward planning and open communication with you coach
The ups and downs of training and fatigue
Lessons learnt from 'The Office'...
Training in your race kit and with race fuel pre-racing
Changes for Smurf & Smurfette in 2019

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Coached by www.trispecific.com

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Smurf and Smurfette are Age Group Triathletes, juggling their professional careers with Ironman Triathlon training on the road to Ironman Cairns 2019. This week, we reflect on our race at Hervey Bay 100 (2k swim, 80k bike, 18k run). We talk the positives, what we can improve on and where to next:

The importance of consistency in training and how this leads to consistent racing
Getting nutrition right on race day and how to make our Freedom Fuel recipes (adapted from Steph Lowe - The Natural Nutritionist)
Race pacing for your best day
Using previous race and training experiences on race day
Lessons to learn from racing
A full race recap of Smurf & Smurfette's race at Hervey Bay 100

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Coached by www.trispecific.com

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Smurf and Smurfette are Age Group Triathletes, juggling their professional careers with Ironman Triathlon training on the road to Ironman Cairns 2019. This week, we welcome our first guest on the Smurf & Smurfette Podcast. Age Group Triathlete Jodie Browning talks through the challenges she has faced and how triathlon has changed her life, including;

Changing your relationship with feedback
How triathlon can change the trajectory of your life
Being a parent and a triathlete
Why triathlon is not a selfish sport
Being scared but doing it anyway
The importance of consistency, accountability and discipline
The coach-athlete relationship
Re-framing mindsets on disadvantage
Jodie's successes in Ironman and Ironman 70.3 triathlon (including 2 Ironman World Championships in Kona Hawaii)
LIFE IS A GIFT!!! And it offers us the privilege, opportunity and responsibility to give something back by becoming more

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Coached by www.trispecific.com

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Smurf and Smurfette are Age Group Triathletes, juggling their professional careers with Ironman Triathlon training on the road to Ironman Cairns 2019. This week, we outline what a week in our "triathlife" looks like including strategies for balance and planning, nutrition, training and work, we cover it all:

An update on our week of training, including race simulation sessions for Hervey Bay 100
Smurf's strategies to prepare yourself for a week of training and work
Planning your day to day nutrition for the week
A day by day outline of Smurf's training and working week
Not feeling guilty for taking time out
How Smurfette juggles shift work and training for triathlon
Managing stress and getting sleep
How you react when life gets in the way

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Coached by www.trispecific.com

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Smurf and Smurfette are Age Group Triathletes, juggling their professional careers with Ironman Triathlon training on the road to Ironman Cairns 2019. This week, we reflect on our race at Great Barrier Reef Marathon last week and the mental strategies we used to get through the race:

Update on our recovery week of training post race and the week coming up
A breakdown of Great Barrier Reef (GBR) Marathon and our races
The mental strategies we train to be able to apply in racing
How we implemented these mental strategies at GBR and how you can train to use these strategies in your own training and racing

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- www.facebook.com/smurfandsmurfettetri
- Instagram @smurfandsmurfettetri

Coached by www.trispecific.com

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Smurf and Smurfette are Age Group Triathletes, juggling their professional careers with Ironman Triathlon training on the road to Ironman Cairns 2019. This week, learn about the triathlon journey of Smurf & Smurfette so far:

The purpose of the podcast
Smurfette the doctor
Smurfette's introduction to triathlon
Successes and lessons in Smurfette's journey to 70.3 World 2016 & 2017
Smurfette's big triathlon and athletic goals
Smurf the Principal
Smurf and the 80's style road bike
Sprint World DQ + Long Course World Lessons
Smurf's big triathlon and athletic goals

Showlinks- www.smurfandsmurfette.com.au
- joshua@smurfandsmurfette.com.au
- salome@smurfandsmurfette.com.au
- Facebook search smurfandsmurfettetri
- Instagram Handle @smurfandsmurfettetri

Coached by www.trispecific.com

Smurf & Smurfette Tri: Recent Episodes

Smurf & Smurfette