We've talked cycling and running, now it's time to talk swimming.  Of the 3 disciplines in triathlon, swimming is often the most challenging one for many.It is fair to say that swimming is barrier to entry for many who want to start triathlon. And even for those already doing triathlon, swimming can be a very challenging sport. In this episode we break down swimming into physical, emotional and mental components.  And why all 3 must be in sync to improve as a swimmer.- why most technical swim drills are pointless for triathletes- the importance of conditioning and being time efficient with your training- keeping things simple when trying to make changes with swimming - proper use of swimming aids- https://coastalfive.co.nz/- cross over benefits of swimming to cycling and running- overcoming the 'mental' challenges of swimming- the importance of practicing skills for open water swimming- understanding emotions surrounding swimming such as fear, ego, contagion effect and being in a squad environment- challenges of learning to swim as an adult- why you need to relax when swimming

People often make the mistake that the key to improving is to train more. Train harder and boom, I'll become fitter, faster and stronger.Yes, we have to train and sometimes train hard. But the key to improvement in endurance sports lies in the recovery from training. How well our bodies absorb training will determine the growth we get from the stress of training.Stress plus rest equals growth.In this episode we cover:- impacts of stress on our bodies and lives - different types of recovery, passive and active- the importance of sleep- sleep expert, Dr Charles Czeisler https://en.wikipedia.org/wiki/Charles_Czeisler- cold water therapy - https://www.wimhofmethod.com/- the impact of devices and social media- wearables and their effectiveness with measuring fatigue and rest - https://coastalfive.co.nz/- the importance of quality nutrition - setting up your environment for success- mindset and meditation - four pillars of health - sleep, nutrition, exercise and mindset

Welcome to another WHY episode with Erin Vaughan.  Every now and then you speak to people and their vulnerability and honesty blows you away. This was Erin.Erin was open and honest in her sharing that coming onto the podcast was well outside of her comfort zone. She was nervous and at times this came through. However, that is what makes it so great.When Erin started running 10 years ago  4 months after the birth of her first child, 10 min was a massive effort.  Since then she has gone onto doing 100 mile races!Running for women after child birth is not easy.  And Erin like many other women had the challenges of pushing through discomfort and finding her body again in those initial weeks and months of training 10 year ago.Since that time Erin has gone to have a continuous running streak of 698 days.  Talk about consistency!https://www.shoeclinic.co.nz/Topics we cover:- Balancing running with being a single Mum and working full time- How running helps with stress but keeping it being joyful and fun- Role modeling- Consistency- Community and running friends- Searching for limits- Guilt as a parent and training- Learning from mistakes- What it's like to run 100 miles- What is competition- Advice for new runners- Self belief

Whether we want to admit it or not we are in a massive health crisis. And unless we collectively come together to solve this problem it will affect all of us even if we are healthy.So, what are we talking about? Lifestyle diseases such as heart attack, diabetes, cancerare, ever-increasing.  Conditions such as Alzheimer's and Dementia have been linked to poor physical health. It is predicted by 2030 50% of children in the UK will be morbidly obese.In New Zealand obesity is costing the economy $2.3 billion dollars every year.We are getting fatter, slower, lazier, and becoming more unhealthy. Basically, we are eating ourselves to death and the major food companies across the World are making billions of dollars off our addiction to sugar and processed foods.But there is a way out?  Much of the conditions we speak about are preventable.  Especially if we collaborate as a society to work together then there is a way out. The first step is understanding the four pillars of health:1. Nutrition2. Exercise/training3. Sleep4. MindsetThese four pillars of health are not only the foundation of leading a healthy lifestyle but also performing well as an athlete.  We need to have all of these pillars as strong as possible to ensure our bodies are healthy.  https://coastalfive.co.nz/Rather than sit our hands we're doing something about it. Later this year in conjunction with the New Plymouth District Council, Venture Taranaki, Sport Taranaki and the Western Institute of Technology (WITT) we are starting a not for profit foundation and developing a program to help people lead a healthier lifestyle. To tackle this epidemic we need to collaborate.  The leaders and key influencers in every community need to come together and lead the community to make positive change.

We’re talking everything running. Is there anything more freeing than the ability to beable to run? When we were kids, it was natural to just run. Run in the backyard, on the school grounds, or on the sporting fields.  But now as adults, it’s not such a natural thing for many people. In fact when you look at some people run it’s far from a natural movement for them. Yet for others it is easier. However, that doesn’t mean it’s not something that everyone can enjoy. How?That’s what we’re going to talk about today.  Something for those new to running and the more experienced runner. We talk about:- biggest mistake runners make - why people get injured and injury prevention- https://www.shoeclinic.co.nz/- training methods- https://coastalfive.co.nz/- what is hard running- how to improve - racing- equipment- group V solo training

Welcome to another' WHY'  episode.  Kelvin Wright is a popular and respected leader in the Taranaki Business Community. As the CEO of Venture Taranaki,  https://www.venture.org.nz/Kelvin juggles a demanding professional career with family commitments. A few years ago a busy professional career and some poor lifestyle choices meant Kelvin was weighing in at 130kg.  He was lacking energy, his health was poor and knew he had to change.His Doctor told him that unless he changed his ways the future looked bleak from a health perspective.  The vehicle to help him make the change was cycling and now it is a central part of his life. In this episode we talk about:- Not wanting to be a statistic and developing a why- Being an example to his kids- The difference between being committed and being interested- Letting health slip due to working 60 hour working weeks and living the 'social' lifestyle- Habits and enjoyment- The importance of training at the right intensity - The benefits of being part of a community - Placing health as a priority for leaders and corporate organisations - https://www.tritaranakifestival.nz/ and it's importance for the region

We’re talking  everything cycling.  Obviously, cycling is one of the 3 disciplines oftriathlon but it’s also a fantastic sport in its own right.  Arguably cycling is one of the most popular sports and leisure past times on the planet.With iconic events like the Tour De France and a growing trend for more people to buybikes it’s a fantastic way to improve your fitness, meet people and explore new places.In this episode we talk about how to get into cycling, things to consider when starting,training methods, different types of bikes, safety considerations, and the different typesof cycling, you can do.We cover:1.    Different types of bikes and races you can do2.    Costs of bikes for all ages3.    Equipment costs and all the different bells and whistles available4.    Why it’s important to have the right equipment such as clothing and helmethttps://coastalfive.co.nz/5.    Safety considerations when riding on the road 6.    Training indoors V outdoors7.    Riding in a group V solo8.    Training methods – endurance, speed, strength, racing, aero dynamics9.    Middle aged men in lycra10. Future of cycling

In this episode we're going to take a trip down memory lane.  Before there were GPS devices, heart rate monitors, wearables, online platforms such as Strava and Zwift, social media and carbon plated shoes.  Yep, we’re going back to the decade of Madonna, leotards, thinking it was cool doing events in speedos and when you thought that having long hair at the back and short in the front as a bloke was cool, the 1980’s.Mark talks about advice he would give to his younger self when he started his endurance sport journey in 1989.  What mistakes did he make and how others could learn from those mistakes.We talk about:- Triathlon still being a new sport- Mark doing 3 x IM distance events in 3 days for charity in 2008 https://www.youtube.com/watch?v=d6AL67jQNRo- Mark's favourite race performance at 2009 ITU World Triathlon Championships on the Gold Coast https://triathlon.org/results/result/2009_dextro_energy_triathlon_-_itu_world_championship_grand_final_gold_coas/4837- Top 10 tips for everyone when starting their endurance journey1. Setbacks are guaranteed 2. Endurance sport is hard3. Let the fitness come to you, don't rush the process4. Motivation is a limited behaviour, it's all habits and routineshttps://coastalfive.co.nz/5. Learn to trust your instincts, don't become dependant on the devices6. Learning to go easy and lose the ego7. Don't compare yourself to others https://www.tritaranakifestival.nz/8. Mix it up9. Mindset training. Why We Tri book e-book https://worldmultisport.com/triathlon-training/10. Join a Community and get expert advice 

A few weeks ago Mark was at Ironman Cairns.  And it was massive. There were thousands of athletes competing, spectators cheering and Cairns was buzzing.Accommodation was booked out, rental cars were impossible to get and hospitality venues were pumping.  It was the most people Ironman Cairns had seen in many years due to COVID.We thought it was a great opportunity to take a deep dive into Ironman Triathlon. The good, the bad and the ugly.  Many of our listeners will be thinking about doing an Ironman so this episode is about presenting a balanced view of whether Ironman Triathlon is something for you.In this episode we talk about:- the history of Ironman Triathlon https://www.ironman.com/- Professional Triathletes Organisation https://protriathletes.org/- Coastal Five https://coastalfive.co.nz/- the good, the bad and the ugly such as changing lives, high levels of fitness, develops resilience, post race blues,  burnout/injury,  financial cost, ego, wearing lycra in public, losing control of bodily functions, and, cuts in uncomfortable places!- understanding your why for doing an Ironman Triathlon

Welcome to another' WHY'  episode.  Today we’re talking to Nikki Matthews an age group triathlete from Auckland.  Nikki is an outstanding female triathlete having recently won the overall female age group title at Ironman Cairns in 9hr and 30 min which placed her 5th overall including the professional ladies field.Nikki also won the overall female age group title at Ironman NZ in 2021 and was 4th in her age group at the Ironman World Championships in Kona in 2019.  Though her journey to the pinnacle of Ironman racing has been far from smooth.  Nikki's story and what she has been through is inspiring.  It is one of perseverance, determination, self discovery and overcoming life-threatening obstacles.Nikki was so open, honest and vulnerable with her story, we spoke about:- Nikki's why and how it has changed through her journey- Nikki's start in triathlon and having no background in swim, bike or run- The importance of community that supported her when she started- Body image and being vulnerable - Understanding and accepting what your body needs - Race weight and not letting in control you- Nikki's 15 year battle with anorexia that almost killed her- Intrinsic motivations- Challenges of balancing life and training - What triathlon has taught her- What is success and failure - Consistency and enjoying the process- Promoting women in triathlon