Lizzie Richardson is a runner from North Wales. She broke the women's record for the Paddy Buckley round in 2022, previously held by Jasmin Paris. Lizzie grew up in mid-Wales, with six sisters and had a very active childhood. At University she focussed on partying rather than running. In 2018 she supported her sister doing the Bob Graham round which planted a seed that she'd like to do a round of her own one day. This is the story of a normal woman doing amazing things. PLUS ! You'll hear Helen and Lowri Bowen talking about the practical side of taking on the Pan Celtic Race, what do you take, how much training do you need to do, how much planning is involved?You'll hear:05:00 What her childhood was like, growing up in rural mid-Wales.09:00 Her sister's Bob Graham round that sparked her interest in doing a round of her own one day .11:00 Signing up for a 75mile ultra on a whim, without doing much training. she finished first woman and second overall, despite doing it after a few too many rums the night before.16:00 How does she keep pushing herself during ultras and rounds?17:00 Lizzie explains what the Paddy Buckley is, how it works and what her experience of doing it was like. 23:00 How much training did Lizzie do for it? You might be surprised to hear the answer to this - lower volume, including speed work. Max 80-100km a week, only just before her taper. 27:00 How did the feel the morning of taking on the Paddy Buckley round and once she had completed it? 'The night before I was in bed and I told my husband I'm not doing it, I can't do it.' 32:00 Lizzie reveals she actually found out she was pregnant the week after doing the Paddy Buckley round, and she thinks she was 6 weeks pregnant when she did it. 35:00 Would Lizzie like to do more events and running when the time is right?37:00 Lizzie says she finds Jasmin Paris and other female running friends really inspiring about the realities of becoming and mum and running. 'sometimes you do measure yourself up against other people but everyone's experience is so different and I'm just trying to prepare my body as much as possible.'39:00 Lizzie opens up about her struggles with performance anxiety 'I'd be sick with nerves on the start line and it definitely holds me back. I'd perform so much better in a more relaxed setting.'44:00 Hear from Lowri Bowen and Helen as they reflect on the practicalities of taking on The Pan Celtic Race as a pair in 2023. What did they pack, how did they plan their race, what sort of training did they do?Find out more about this week's guest:More about the Paddy Buckley RoundLowri Bowen on TwitterPan Celtic Race websiteSponsor the Inside Tri Show team taking on THE ROC for MOVE CharityNicky Keay's Fuelling Your Health and Athletic Performance Like what you heard?Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons belowGET YOUR HANDS ON AN EXCLUSIVE EPISODE!Sign up to be a vino buddy or a training buddy on Patreon and get your hands on...

Jess Learmonth is a firm fan’s favourite in triathlon. She swam until she was 15, but only came back to sport after taking time out to go travelling. She’d come home, was working in a supermarket and did a triathlon for charity. Little did she know how much that would change her life. Jess has gone on to become an Olympic gold medallist in the mixed relay, two time commonwealth silver medallist and World Triathlon Championship series runner up. And you can guarantee she’ll make you laugh too. You'll hear:How Jess is continuing to train during her pregnancyWhy her Paris Olympic dreams remain very much alive.Why she loves coachingHer passion for supporting people with dyslexiaHow sport gave her confidenceHer go-to Lunch. It might not be what you think. About her laid back approach to lifeFind out more about this week's guest:Jess Learmonth InstagramJess Learmonth websiteJustgiving link: Support and sponsor the fab 5 on their ROC journey for MOVE CharityLike what you heard?Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons belowGET YOUR HANDS ON AN EXCLUSIVE EPISODE!Sign up to be a vino buddy or a training buddy on Patreon and get your hands on two patrons-only episodes a year. Or just support the show by buying Helen a coffee every month by becoming a coffee buddy Patreon of the Inside Tri Show.Listener DiscountsFor 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishowThis podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy

Tom Davies doesn't have a particularly conventional background as a professional triathlete. He cycled around the World at the age of 19, wrote a book about it while studying for an engineering degree and combined it with cycle racing at University. But the dream of doing sport as a living never disappeared, and within four years, Tom went from doing his first triathlon to getting his professional license. You'll hear:05:00 Tom talks about what sparked his interest in cycling around the world as a 19 year old. 09:00 What did his Mum say when he said 'Mum, I'm going to ride around the world as a teenager?'11:00 Tom talks about riding to Chamonix with his Dad when he was 1513:00 Why Tom believes he's naively ambitious and why he believes you can surprise yourself with what you're capable of.15:00 The art of moving on and why Tom didn't find it too challenging to transition from finishing his round the world ride to starting University.17:00 The art of fitting in writing a book, while studying for a University degree and competing in bike racing. 'it was the hardest I've ever worked, probably harder than the ride itself.'19:00 His journey from racing bikes at University to becoming a full time professional triathlete. How he fell out of love with bike racing 'it was like flicking a switch. But I still craved some sort of validation from sport and when you are at loughborough, you can feel a bit inferior if you are not at that top level. 22:00 Going from beginner triathlete to professional in 4 years and why he wants to give it a go and why he's also wanted to do sport for a living. 'Swimming, cycling and running is when I'm most happiest'25:00 How does he survive as a new professional? He explains that his parents support him, and some support from sponsors and he is part of the TTL development team. 'Ultimately if this all comes to nothing, that's okay, I will be grateful for having had it in my life."27:00 Tom explains further what being in the TTL Development Team involves, under Paula Findlay and Eric Lagerstrom. 30:00 What does Tom what to achieve in the world of triathlon? 'I want to figure out a way to do this as a living. My goals for this year was to retain my pro license and get into the top 250 in the world. 32:00 Having to be patient as a new professional triathlete with limited experience in the sport. 30:00 Going into certain races knowing you're not going to win. (Yet.) How do you balance that with wanting to be the best?37:00 Tom talks about keeping a blog and why he is so self aware. 'It's me trying to come to grips with what I'm feeling and how I'm feeling certain things and getting it down is my way of dealing with it.' 40:00 Would Tom cycle around the world again with more life experience under his belt? 'The world of ultra endurance has changed a lot since I did it. If someone said you have to cycle around the world again, I would either go a lot slower and take in as much culture as possible, or I would try to do it really fast. It would be one of those extremes." If you want to commit to something, you have to commit 100%, I don't know if pro triathlon is going to be my life for the next ten years but trying to get better is the right path for me to be on right now."Find out more about this week's guest:Tom Davies InstagramTom Davies websiteLike what you heard?Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons...

Tom Bishop had a stellar season on the ITU circuit in 2017 and represented Team England at the 2018 Commonwealth Games. But after chasing the Olympic dream for years, he made the switch to middle/long distance racing at the end of 2022. In 2023 the Leeds-based athlete finished second at Clash Miami, before wins at Challenge Puerto Varas and Challenge Wales. He feels he's finally found his happy place as a triathlete.You'll hear:04:00 Why 2023 is Tom's make or break year 'I want to be a professional triathlete, being on funding doesn't feel like you're a professional triathlete, it feels like you're part of a process, you're basically at their expense and I wanted to progress and give myself confidence that I'm progressing and making a career out of the sport.'08:00 Why Tom feels more confident after leaving his short course career behind and why he now feels like a professional athlete. 10:00 Is it scary leaving the security of an elite level programme?12:00 How does Tom's training differ now he is focussing on middle distance, compared to short distance? 'I reduced a lot of running because I was picking up a lot of niggles, and I put it all into the bike.' 'I don't do any gym, but I do some exercises as part of my morning routine and some short hill sprints.'17:00 The ability to pick the races Tom wants to do and how he's enjoying the more 20:00 The ability of some athletes to do every distance, from short course to middle and in some cases even long distance. 24:00 Does Tom think all of the powers that be in triathlon will work together to develop one racing calendar? 26:00 Does Tom wish he had made the switch to middle distance earlier? I wish I had gone earlier, but I also don't regret trying to qualify for the Olympic Games.27:00 What is it about the pull of the Olympic Games? How much does it dig away at you? 'I think it's something that's forced on you more than is needed. Younger kids shouldn't be made to think Olympics is the only goal and the only pathway.'31:00 All I want to be able to is race without having anything else to worry about and that's when I get the best out of myself. It's nice to be confident in a race again.'33:00 Tom's goals now that he is racing Middle distance and why he's torn about doing a long distance race in the very near future. 38:00 We hear about Tom's brother David who used to be a triathlete, now works full time for Huub and is an amazing runner. 42:00 You'll also hear from Marc Barrow and Ian Lloyd from Swansea Vale Tri about how they've gone from being a bunch of friends swim, bike and running to the biggest triathlon club in Wales and one of the biggest in the UK. Find out more about this week's guest:Tom Bishop InstagramSwansea Vale TriLike what you heard?Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons belowGET YOUR HANDS ON AN EXCLUSIVE EPISODE!Sign up to be a vino buddy or a training buddy on Patreon and get your hands on two patrons-only episodes a year. Or just support the show by buying Helen a coffee every month by&nbsp;becoming a coffee buddy Patreon of the Inside Tri Show.Listener DiscountsFor 15% Discount on FORM Swim goggles: <a href="https://www.formswim.com/pages/insidetrishow" rel="noopener noreferrer"...

This week’s episode is all about the Pan Celtic Race – a self supported bikepacking race which this year saw nearly three hundred people cycle around Brittany in North Western France, before catching the ferry to Portsmouth and then cycling to the finish line in Llandudno, North Wales. Host Helen and friend Lowri Bowen take on the shorter route as a female pair, 1700km with 16,500m of climbing, which they finished in 8 days. &nbsp;Find out more about this week's show:Pan Celtic Race InstagramPan Celtic websiteLowri Bowen TwitterLike what you heard?Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons belowGET YOUR HANDS ON AN EXCLUSIVE EPISODE!Sign up to be a vino buddy or a training buddy on Patreon and get your hands on two patrons-only episodes a year. Or just support the show by buying Helen a coffee every month by&nbsp;becoming a coffee buddy Patreon of the Inside Tri Show.Listener DiscountsFor 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishow20% off at&nbsp;OTE Sports, use the code&nbsp;INSIDE-TRI-20This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy

We continue the interview with Matt Croyle and James Langford, two Strength and Conditioning coaches with British Triathlon. They answer listener questions, including how to find the time to do some S and C and how to fit it in to your week. You'll hear:In part 2 of the interview, I start by asking Matt what exercises people can do to help them get stronger for the bike…00:00 Exercises that people can do to help them with their biking.02:00 What about exercises that people can do to help with the running?&nbsp;Lower body exercises will be useful to help your body tolerate high forces. Focus on the foot and ankle too.08:00 What about core work?&nbsp;Matt talks about the trunk, any of the muscles that are helping to support the spine.&nbsp;So anything that helps to keep you standing up straight.&nbsp;‘You should be looking to overload the trunk’&nbsp;Matt mentions how working on your back can help reduce back pain on the bike.13:00 Do yoga and pilates help?14:00 Nia: How do you ensure some strength and conditioning when time is tight?16:00 John’s Question:&nbsp;Any tips for motivation when it comes to S and C18:00 David asks about ‘leg day’ and how you factor it in and what it might look like. James says that building up gradually and then being consistent is really important when it comes to S and C.22:00 Do triathletes need to be flexible?25:00 Glutes – How can you get your glutes firing?27:00 Matt and James explain there are different ways to go about Strength and Conditioning. Doing something is better than nothing.Find out more about this week's guest:Matt Croyle InstagramJames Langford InstagramLike what you heard?Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons belowGET YOUR HANDS ON AN EXCLUSIVE EPISODE!Sign up to be a vino buddy or a training buddy on Patreon and get your hands on two patrons-only episodes a year. Or just support the show by buying Helen a coffee every month by&nbsp;becoming a coffee buddy Patreon of the Inside Tri Show.Listener DiscountsFor 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishowOTE Sports, 20% off with the code INSIDE-TRI-20This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy

British Triathlon Strength and Conditioning coaches Matt Croyle and James Langford join us for the triathlete's guide to Strength and Conditioning. This is part 1 of the interview. You'll hear:01:00 What is Strength and Conditioning?Optimising health around tendon, bone and immune system and that extends to sleep and recovery and then optimizing performance.03:00 Why does S and C matter in Endurance sports and triathlon?‘It’s our role to expose you to some loading above and beyond what you get from the three sports, so you can tolerate it, so you can endure the sport.06:00 James says that most interactions people might have in the gym might be after an injury.&nbsp;What what you do in the gym comes down to the priority you need to put on it. What’s the way behind why you’re doing it?&nbsp;&nbsp;If it is ‘I want to improve my power in the bike, maybe it’s about working on your lower body’10:00 Does the importance of S and C vary across age groups?&nbsp;Should people of all ages be doing it?14:00 Why strength is important as we get older. ‘it will keep your muscle mass high and your bone density in a better place, so it will let you do what you love for a longer time.17:00 If you’re time limited and needing to train for an Ironman, what should you be doing in the gym?&nbsp;James talks about the idea of micro dosing, ie do calf raises after your run before your shower, or do 3 sets of leg presses after your swim and before you head to work.&nbsp;&nbsp;&nbsp;Prioritise what you need to do!&nbsp;It’s a good approach to not overwhelm yourself!22:00 If the gym isn’t an option, what can you do at home?&nbsp;&nbsp;Matt talks about doing drills in a warm up, low level contact with the ground, like pogos (a form of plyometric – fast ground contact)26:00 Are there any specific exercises you can do to help get stronger for the swim?&nbsp;&nbsp;James mentions how key pull ups are for the swim.Find out more about this week's guest:Matt Croyle InstagramJames Langford InstagramLike what you heard?Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons belowGET YOUR HANDS ON AN EXCLUSIVE EPISODE!Sign up to be a vino buddy or a training buddy on Patreon and get your hands on two patrons-only episodes a year. Or just support the show by buying Helen a coffee every month by&nbsp;becoming a coffee buddy Patreon of the Inside Tri Show.Listener DiscountsFor 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishowOTE Sports, 20% off with the code INSIDE-TRI-20This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy

Sophie Coldwell is having her best season to date in the World Triathlon Championship Series, with her eyes firmly set on qualifying for her first Olympics. She won her first WTCS race in Yokohama finished second in Abu Dhabi. The 28 year old has come a long way since doing her first triathlon two decades ago, when she was 8 years old...You'll hear:About Sophie's 2023 season, with a win at WTCS YokohamaHer thoughts about qualifying for the Paris Olympics which feels 'agonisingly close'Visualisation - why Sophie uses it but how she hadn't visualised winningConfidence as an athlete and what if it goes wrong Vs what if it goes right?Training LoughboroughThe power of enough and that feeling of 'what more could you have done?'How are the chickensLife outside of triathlon and finding that balance while trying to qualify for Olympics. Find out more about this week's guest:Sophie Coldwell InstagramTrack Helen at the Pan Celtic Race via this link here - this tracker will be live once the race starts. Like what you heard?Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons belowGET YOUR HANDS ON AN EXCLUSIVE EPISODE!Sign up to be a vino buddy or a training buddy on Patreon and get your hands on two patrons-only episodes a year. Or just support the show by buying Helen a coffee every month by&nbsp;becoming a coffee buddy Patreon of the Inside Tri Show.Listener DiscountsFor 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishowOTE Sports, 20% off with the code INSIDE-TRI-20This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy

Kat Matthews doesn't need much of an introduction these days. The former Army Physiotherapist is a huge role model for so many people in the sport of triathlon. In this episode, she answers listener's questions, talks about how she has rebuilt her confidence and belief after her accident and talks about her future goals. You'll hear:02:00 Kat talks about how she really enjoys inspiring other people06:30 Has Kat had any counselling after her accident? Kat says that being alone without any facts has been the hardest thing for her. 09:00 Kat talks about the PTO's Crushed documentaries (link below)12:00 Why Kat is strongly against the word 'comeback.'13:30 Does Kat think she is mentally strong? 15:00 Some of the little wins that Kat had along the way as she was rehabbing from her accident.22:00 Why being able to swim again was such a big stepping stone for her. She also talks about getting back on the bike on the first time. 'Just to do swim, bike and run training was a big deal.' Getting back on my bike, I just had to do it because it's my job.'28:00 Question from Jo: Has Kat's background as a physio been helpful? 31:00 Question from Lowri: Have Kat's ambitions' changed since her accident? 35:00 Alex and Maja: Can Kat talk about her background in running and how she is able to run so strongly? Kat also talks about pacing and being at the track. 44:00 Question from Aioefe: Training on RPE Vs focussing on the data and numbers47:00 Question from Daniel: what are your benchmark sessions so you know you are on track with your training?50:00 Question from Kay and Si: Kat's thoughts on Motos in races* *We recorded this the day after the tragic accident in Hamburg.53:00 Question from Kaylee: Does Kat read much and what does she read?56:00 Daniel and Holly: What's Kat's post race favourite meal?58:00 Holly: Any tips for nerves ahead of your first ironman?59:59 How's Kat feeling ahead of Kona 2023? I think I can do it really really well. Find out more about this week's guest:Kat Matthews InstagramKat Matthews Crushed PTO documentaryLike what you heard?Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons belowGET YOUR HANDS ON AN EXCLUSIVE EPISODE!Sign up to be a Patreon and get your hands on two patrons-only episodes a year. Or just support the show by buying Helen a coffee every month by&nbsp;becoming a coffee buddy Patreon of the Inside Tri Show.Listener DiscountsFor 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishowFor 20% off at OTE Sports: INSIDE-TRI-20This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy

Mum, full-time vet and super Ultra Runner Jasmin Paris joins me on the podcast this week. Jasmin spent lots of time in her childhood in the mountains hiking. She only got into fell running after qualifying as a vet and she realised she had found her people. She famously won outright, and smashed the course record at the Spine Race in 2019, while expressing at checkpoints, as she was still breast feeding. She was the second woman to start a fourth loop at The Barkley Marathons in 2023.You'll hear:04:00 Interview with Jasmin Paris13:00 Her love of the hills and the mountains and the importance of finding time for herself now that she is a Mum. 15:00 Can she still keep things fun, now that she has achieved so much?19:00 Why does she feel so happy in the mountain? Jasmin finds that it puts things into perspective. 21:00 What's the drive to go back to things when the goal isn't necessarily to win?23:00 We talk about a woman winning The Berkley Marathons. 26:00 How is she 'kind to herself' after a massive event? Especially in the world of family and work. 29:00 We talk about managing discomfort and pain during an ultra. 34:00 Hot cross buns Vs gels36:00 Breastfeeding during the spine race and how she was able to achieve such an amazing feat when her first daughter was 14 months old. 39:00 Was it a big decision to do the spine race with a young daughter? How does she deal with Mum guilt?43:00 What would Jasmin do if she had 48 hours in a day45:00 What has Jasmin learnt from her coach Damian Hall? He is the only coach she has ever had. 50:00 Learning from yourself every time you push yourself and how it gives her confidence in other areas of her life.52:00 What's the most random thing she has ever won in a fell race?Find out more about this week's guest:Jasmin Paris twitterJasmin Paris websiteThe Green Runners websiteLike what you heard?Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons belowGET YOUR HANDS ON AN EXCLUSIVE EPISODE!Sign up on Patreon and get your hands on two patrons-only episodes a year. Or just support the show by buying Helen a coffee every month by&nbsp;becoming a coffee buddy Patreon of the Inside Tri Show.Listener DiscountsFor 15% Discount on FORM Swim goggles: https://www.formswim.com/pages/insidetrishowResilient Nutrition - Get&nbsp;10% off&nbsp;here&nbsp;via this link.OTE Sports - get 20% off with the code Inside-Tri-20This podcast uses the following third-party services for analysis: Podcorn - https://podcorn.com/privacy