And for this episode we have an exciting guest: Leanda Cave, the four-time world champion — at almost every distance — talks to us about how even in retirement she’s considering one more distance world title, Ultraman. And she tells us how her first Ultraman went two weeks ago.

We also talk about how she got started in the sport, how she made a living and found her way, and what it was like becoming the first athlete to win the 70.3 and Ironman world titles in the same year!

This episode was brought to you by Hammerhead. Now, Triathlete Hour listeners get exclusive, limited time offer—a free heart rate monitor with the purchase of a Hammerhead Karoo 2. Visit hammerhead.io, put both products in your cart, and use promo code TRIATHLETEHOUR at checkout to get yours today.

First, before all that, some quick news: Today is our host, Kelly O'Mara's, last day at Triathlete. So we’ll have one more short episode for you next week and then we’ll be taking a break in August, but don’t worry we hope to be back with some Triathlete Hour episodes after that break

And to get us started Sid joins us for one more Sid Talks, where we dissect all things Commonwealth Games, two-day Kona, and all the women’s sports news.

RELATED: Siri Lindley Wins Her Greatest Battle—Recovery

We’ll be back next week with a regular interview, stay tuned.

RELATED: Is the 100K the Perfect Race Distance?

Jill started studying the link between mental health and endurance sports after she found herself overtrained, with no answers for what drives a regular athlete to train themselves to that point. What she found may sound familiar to many of you.

And now, more recently, she’s been talking to other triathletes who have been diagnosed with ADHD or autism, and the overlapping symptoms of both, and trying to understand why there is so much overlap with triathlon and what triathlon can do to be more welcoming to neurodiverse athletes.

It’s a fascinating episode, with lots of good information. But first Sid & I preview the PTO’s Canada Open this week and take bets on who will make it with all of their equipment intact. (One quick note: After we recorded it was announced that Olympic gold medalist Alistair Brownlee would be joining the start list.) We’ll have all the previews later this week, but you can see all the action live on Outside Watch.

Read some of Jill's articles here:

• Losing Focus? Feeling Grumpy? You Might Be Overtrained
• Stress Can Cancel Out Your Fitness
• What's It Like to Be A Triathlete with Autism Spectrum Disorder or ADHD?

Jill Colangelo is a writer and researcher of mental health and ultra endurance sport. She has a BA and ALM in psychology and is a former triathlete and ultramarathoner. 

This episode was brought to you by Hammerhead. Now, Triathlete Hour listeners get exclusive, limited time offer—a free heart rate monitor with the purchase of a Hammerhead Karoo 2. Visit hammerhead.io, put both products in your cart, and use promo code TRIATHLETEHOUR at checkout to get yours today.

Jackie shares how she thinks of her 11-year career in different parts, how one of those parts was changing her training and balance after having two kids, and how she has no interest in doing an Ironman again. Plus, as the snowshoe person of the year, she’s well equipped to give us all the details on how to snowshoe.

This week’s episode is brought to you by the AIRWAAV Endurance Performance Mouthpiece, which can open your airway by up to 25% for improved breathing. As a partner of USA Triathlon, AIRWAAV is offering Triathlete Hour listeners 15% off with code TH15. 

Thanks to Sid and thanks to the entire Roth team for giving us the chance to experience this event. More for our readers up on the site:

• Does Challenge Roth Live Up to the Hype?

Nicola talks to us from her home in Switzerland, as she nears the end of her final season and retirement. She tells us about what her goals have been in this final year, which of her five Olympics was her favorite, and how she actually never intended to be a pro triathlete for this long.

The Swiss star and Olympic gold medalist started triathlon when she was just a kid; her dad coached her for 15 years and she ultimately won 6 European championships. What will she do now? And what does training look like when she’s all done with triathlon?

Check out the video from On Running looking back on her three decades: Nicola's Spirit

This week’s episode is brought to you by the AIRWAAV Endurance Performance Mouthpiece, which can open your airway by up to 25% for improved breathing. As a partner of USA Triathlon, AIRWAAV is offering Triathlete Hour listeners 15% off with code TH15. 

She also overcame a string of bad luck in the late '90s: a storm window that fell and sliced her hamstring, getting hit by an 18-wheeler, being diagnosed with thyroid cancer, and shattering her collarbone. But it didn’t stop her from getting to the first-ever Olympic Trials. She also talks to us about her more recent challenges with hypertrophic cardiomyopathy and what she’s learned over the years.

Most importably, she wouldn’t change any of it.

And first a quick chat with Sid as we both prepare for Challenge Roth & the infamous Roth after-party—and we try to dissect the whirlwind season of races.

Check out Karen's TEDx talk she mentions: Racing While Female

This episode was brought to you by Hammerhead. Now, Triathlete Hour listeners get exclusive, limited time offer—a free heart rate monitor with the purchase of a Hammerhead Karoo 2. Visit hammerhead.io, put both products in your cart, and use promo code TRIATHLETEHOUR at checkout to get yours today.

Today we get to know Rudy better and understand why when he was five years old he decided to have his legs amputated just so he could finally get out of the hospital and live his life. And he tells us know many prosthetics he went through as a kid and how many celebrities he’s met over the years. Then, he shares his one piece of advice for everyone dreaming big.

This week's episode is brought to you by the AIRWAAV Endurance Performance Mouthpiece, which can open your airway by up to 25% for improved breathing. As a partner of USA Triathlon, AIRWAAV is offering Triathlete Hour listeners 15% off with code TH15. 

But first, Sid Talks is back with the most important question: Laura Phillips 8:18 at Ironman Hamburg, Kat Mathews 7:31 and Kristian’s Blummenfelt’s 6:45 at the Sub 7/Sub8 project — what was the most impressive performance this weekend? And what do we want to see in the future?

RELATED:

• Yes, Iron-Distance 'Records' Were Broken, But Was Sub7/8 A Success?
• What's the Ironman World Record? It's Complicated

This episode was brought to you by Hammerhead. Now, Triathlete Hour listeners get exclusive, limited time offer—a free heart rate monitor with the purchase of a Hammerhead Karoo 2. Visit hammerhead.io, put both products in your cart, and use promo code TRIATHLETEHOUR at checkout to get yours today.

Then we chat with Ruth Astle, who won the overall age group race in Kona in 2019 and then took 5th at the Ironman World Championship in the pro race in St. George a few weeks ago. Ruth will also be pacing her good friend Kat Matthews at the Sub8 project this weekend—and we talk about what that’s like. Plus, why she’s never going back to full-time banking.

For more on Taylor's breakthrough year:

• We Have U.S. Olympian and Collins Cup Star Taylor Knibb's Workouts
• The Unusual Story (And Unusual Coach) Behind Taylor Knibb's Overnight Success

Sam tells us how he got started in tri, why he took the CEO job, and what the PTO is doing to try and change the sport. And first, Laura Siddall is back from her 7th place finish at the Ironman World Championship for Sid Talks. We get the inside scoop from St George: Did her glass bowl make it home? And then we chat about the PTO’s new Pro-Am format and look forward at the two big mid-distance regional championships this weekend.

RELATED: PTO Tour Announces Two Majors, a Pro-Am, and Age-Group Races for 2022

Outside+ members can also watch the replay of the PTO Pro-Am here.

Check out all of our Ironman World Championship coverage—including:

• How Did the Ironman World Championship in St. George Stack Up to Kona?
• Commentary: The Results Don't Tell the Whole Story
• Ironman World Championship DNF Files: The St. George Edition
• Data Dive: Finishing Times, DNF Rates, and More Stats from St. George

We catch up with Thorsten Radde for his analysis, predictions, and the speculation the street, but first our in-house gear guru, Chris Foster, shares what new things he's been getting a sneak peek at. You can see his full take on the hottest new gear here. And see Kristian Blummenfelt's super new prototype bike we mentioned.

For everything in the 2021 Ironman World Championship in St. George (in 2022), be sure to bookmark our St. George guide. And check out:

• How to Watch
• What to Know About the Course
• Men's Preview & Start List
• Women's Preview & Start List

Nyamora runs us through some of the biggest mistakes he sees athletes making from a mental training standpoint and how learning to stay present, calm, and flexible can be one of the greatest lessons. We also talk about understanding your own motivation for training and racing, and how having a "why" that is greater than yourself can be all-important. 

RELATED: Use These Sport Psychology Strategies to Overcome Performance Anxiety

Of course, it wouldn't be Fitter & Faster without our Gear Up section with our resident gear guru Chris Foster, and in this episode Foster and Lidbury chat about three different gear categories when it comes to the mental side of training and performance: no tech, low tech, and high tech. We talk about some of the best apps, such as Headspace, and books that can help with mental training, as well as some of the high-end gear that is creeping into this side of endurance sports of performance, such as the Mendi device and FocusCalm.

This show is brought to you by Shimano. Shimano has recently released a short film, Beyond the Binary, about KC Cross, one of the members of its Shimano Road Crew. In the film, Cross shares their journey to understanding the intersections of their own identity and how they are working to create a more inclusive and accessible cycling culture.

And first Laura Siddall gives us the inside look at final Worlds prep and her athlete take.

We will try to bring you an on-the-ground show in St. George next week, but keep up on Triathlete with all the latest the first Ironman World Championship since 2019. Bookmark this page & here's everything you need:

• How to watch
• Pro previews: men's & women's races
• The pros' predictions for the race
• What spectators should know about the course
• How St. George will play out differently than Kona

We spend a good amount of time also talking about the struggles he went through with overtraining and burnout the last few years, why he's moved away from triathlon, and what is a healthy lifestyle and a healthy version of training. That might mean different things for different people...

She eventually won a car at a race and used it to fund the start of their company. A lot has changed since then.

Anne had to takeover the business after Steve died unexpectedly in 2014. She's evolved and she's seen the sport evolve since those early days. How has it changed?

And before we talk to Anne, Laura Siddall is back for Sid Talks from her St. George training camp. We get into the gossip about STG, how there’s a new crop of stars to watch out for, and what we think could happen.

So while we were there, we grabbed a couple quick interviews with some of the athletes after their exciting finishes. Stay tuned for a chat with breakout stars Taylor Knibb and Jackson Laundry, and some short post-finish line debriefs from Lionel Sanders and Daniela Ryf. We’ll hear from all of them after a short recap of the race weekend.

And first, we sat down in Oceanside to talk briefly with Julie Moss. She wanted to tell us more about being named as U.S. captain for the Collins Cup, how she was in Oceanside doing work with the Ironman Foundation, and if she has plans to return to triathlon.

All of that on today's show.

RELATED:

• How Jackson Laundry Surprised A Double Gold Medalist and The Tri World
• Commentary: Welcome the New Crop of Stars

Jonas tells us how one becomes an international multipart adventurer in the first place, what it was like taking that on during COVID, and how he became a Forrest Gump-like celebrity in Mexico — with hundreds of people following him on his runs.

But first, we break down the start of the race season in North America at 70.3 Oceanside—plus two other big races this weekend. How can an athlete survive this packed 2022 schedule? And how can you know which races you should tune in for?

Watch 70.3 Oceanside starting at 6 a.m. PT on Saturday on Outside Watch

With race season right around the corner here in the northern hemisphere, Keat gives us her insights and advice on those all-important weeks leading into race day. We chat through how your training should change from about six weeks out from your key race all the way through to your taper (and Keat gives us one of Carfrae's key race simulation sessions). We also talk through the psychological preparation needed, including visualization and goal setting. Keat gives us her advice on how best to set up your race week, both from a training standpoint as well as a logistical point of view.

Of course, it wouldn't be Fitter & Faster without our Gear Up section with our resident gear guru Chris Foster, and in this episode Foster runs us through all the key pieces of equipment that you need to prepare well ahead of race week. We talk wetsuits, goggles, bike maintenance, and more—plus we even manage to work in a Talledega Nights reference.

This show is brought to you by Shimano. Shimano has recently launched its Shimano Road Crew, as highlighted in this show, which is a group of inspiring people working hard to harness the positive power of cycling within their respective communities, which includes BIPOC, indigenous, queer, and body size-inclusive communities.

We talk about that race, what it’s like jumping into the pro ranks this year, and how she went from first Olympic triathlon EVER during the pandemic to winning 70.3s to going pro—all in the last two years. What has that learning curve been like? And how’s training in Ohio?

But first, Sid Talks is back! Laura Siddall helps us recap the last two big weekends of racing: Miami, Lanzarote, and Sid’s second place down in Chile. Racing season is really really here.

But Donna's paved her own way, as a six-time age-group winner at Kona, two-time age-group winner at ITU Worlds, and national Hall of Fame inductee. What is the secret and how has the sport changed?

Donna shares some insights with us, how she manages to keep it fun, love the lifestyle, and do some kind of race every year.

It’s a short fun episode this week. Hope you enjoy the chat and congratulations to all the 2021 Athlete of the Year award winners!

Joe is now the head of development at USA Triathlon and we talk about what that means, what it took for him to develop into an elite athlete & Olympian, and how he’s trying to share those life lessons with others now — and how it’s OK to not make that choice too.

What does tri talent and junior development look like in the US?

Check out some of his insights in: Who Makes a Good Pro Triathlete

And first, Laura Siddall joins us to dissect the first big weekend of racing: the Couples Championship, Dubai 70.3, and what comes next this year. 

RELATED: Is Triathlon Ready for the NCAA?

And first Laura Siddall joins us for a news-focused Sid Talks. We try to answer the question: What role do triathletes have in world events and should races be canceled in Russia? Plus, the newest athletes of Bahrain 13.

An update: After we recorded this, both Ironman and Challenge Family did cancel their races in Moscow and St. Petersburg scheduled for later this summer. This of course a changing news event, but the fundamental issues at the heart of it aren’t going anywhere.

More info: Challenge and Ironman Cancel Russia Events

O'Gorman talks about the importance of getting your "contact points" right—most notably your saddle and aerobars—and also gives us his recommendations for some of the best bike brands when it comes to fit range and sizing for triathletes. He makes some interesting points about weighing up aerodynamics, adjustability, and what your triathlon goals are.

Of course, it wouldn't be Fitter & Faster without our Gear Up section with our resident gear guru Chris Foster, and in this episode Foster gives us some great tips on what to look for when buying new and used bikes from a bike fit perspective. He talks about the importance of the pre-fit—a bike fit you have before buying a bike that will help you establish the best brands for you and your riding. It's a fun and insightful show packed with information to help you make smart decisions before buying a bike or heading to a bike fit studio.

This show is brought to you by Shimano.

Michael tells us about how he took a year sabbatical from Volkswagen to try and qualify for Kona—and ended up never going back. Instead, one entrepreneurial adventure in sports led to another and another, and now he’s heading up the effort to—in his words—make short course cool again.

We talk about what Super League has planned, how it could succeed, and what it needs to do next, primarily how to tackle the U.S. market.

And first before that, we brought on our own short-course expert, Chris Foster, to talk about which countries do treat triathlon as a spectator sport and what we think about the exciting new announcement that women’s triathlon has hit the target to become the next NCAA sport.

RELATED: Yes, There Will Be an Esports Tri World Champion This Year

And then they're joined by someone they're both a fan of, who's making it all work: Paula Findlay.

Paula talks about how the Olympic qualification process "turned very political and kind of just ruined my love of the sport," how she's happy now to have more control over her career and not attach her self-worth to what others think of her, and how she misses ITU racing sometimes but loves that there's so many other options for athletes—especially now with the PTO in the mix (which she serves on the athlete board of).

And, how she's enjoying winter more now, skiing, and not letting the fear of injury stop her. "There's risk in anything we do."

He talks about what it’s like coming back from brain surgery, what things other athletes should be aware of, and how exercise can help with traumatic brain injuries. He also talks about hitting the Olympic standard in cross-country skiing this winter and earning a spot for Ireland to Beijing—and how that didn’t quite work out either. And what’s like to finally be riding back outside after two years.

First, though, a quick chat with Laura Siddall, who was recently appointed to the Pro Triathletes Organization board.

Kendall won the nail-biting, down-to-the-wire, wheelchair triathlon race in Tokyo this past summer—but she’s also a previous gold medalist in cross-country skiing & biathlon. She talks to us about what it’s like going back and forth, which skills translate and which don’t (shooting, for instance), and which is harder.

Tune in to Kendall's races in Beijing later in March. And first, we're back for Sid Talks on the Olympics, Paralympics, winter triathlon, and if race season is really for real happening this year….

RELATED: The Rapid (Multiseason) Rise of Gold-Medalist Kendall Gretsch

“What I didn’t think about was what would happen after if I actually won?”

Stef & Phil chat about how Olympic racing has changed in the last two decades, how perfect the Tokyo podium was, and how different the realities of life on the road are for triathlon v. other professional sports.

And Flora joins them from South Africa to give some insight into what it's like now that the dust has settled and the reality of what she accomplished has sunk in. Where to from here?

RELATED: Flora Duffy's Unlikely Path to World Champion

Out of all those iron-distance finishes, she won just one. She talks to us about the all-in effort it took to get that title finally, and how she was never the most talented but always willing to work the hardest. The former Olympic Trials breastsroker once fractured her femur during a race and tried to crawl to the finish—not something she advises now. She shares what she learned since then and how suffering gave her an avenue to make a living as a pro.

If you don’t know one of the most prolific long course athletes in the sport, you will soon.

Warning: Don't necessarily try this at home!

Then, Stef fangirls Heather Jackson.

Heather looks back on her very first pro team camp—which Phil was at as a journalist. How does she feel so many years later about being a pro? What's changed?

One of the lessons she learned early: If there are ten women looking for sponsorship, how are you going to stand out from the other nine? Her husband, Sean "Wattie" Watkins, helped her market herself and understand all the aspects of the business. Before it was cool, he was filming her workouts—even though she still doesn't understand why people want to watch her eat!

Plus, they see it from the other side of running a clothing company. “It’s not just take, it’s a two-way street.”

The Olympic champ and Ironman world record holder talks to us from the south of Spain, where he’s doing a training camp, about how he’s going to do five Ironmans next year, how he thinks he can win both Ironman world championships in 202, and how it’s really not as crazy as it sounds.

Plus, of course, how did Norway become such a triathlon hotspot anyway?

We promise if Kristian wasn’t your favorite athlete before, he will be after this.

And first Laura Siddall & I have a quick chat about how many Ironmans in a year we could pull off and if the sport’s being redefined in real time.

Referenced in the podcast:

• The Races We're Excited About in 2022
• Will Four Superstars Break 7 Hours/8 Hours for the Iron-Distance?

The legend Mark Allen comes on then to give his expert take on the sport now and his thoughts about the 2021 Ironman World Championships in St. George. It might be even harder to win than Kona, he says, because everyone will think they have a chance and there could be an upset.

Plus, it's nearly impossible to be in top shape in May and then again in October. “It didn’t matter who they are or how talented they were, you can’t be in Ironman Hawaii shape in May and then be at that same level in October.”

And key questions like: How important is a mullet to fast racing? And are you watching Mondays with Mark Allen on Youtube?

We talk about some of the biggest mistakes Tindal sees triathletes making with their fueling, including the prevalence of RED-S (Relative Energy Deficiency in Sport) in the endurance sports world. Perhaps unsurprisingly for a fueling podcast, the topic of G.I. distress comes up (more than once) and there are some entertaining anecdotes shared. Tindal is a huge advocate of athletes practicing their race-day fueling strategies to help minimize this. He also talks about carb loading, sweat rate testing, and the importance of setting out baseline nutrition goals.

RELATED: Sweat Testing Without Working Out? We Tried It.

Note: For those not accustomed to using kilograms (Tindal is Australian and uses the metric system throughout the show), a kilogram equates to 2.2 pounds.

And, of course, it wouldn't be Fitter & Faster without our Gear Up section with resident gear guru and Triathlete executive editor Chris Foster. In this episode, we chat about some of our favorite fueling products—and how those differ for biking and running workouts, as well as how our fueling habits have changed over the years. We close out the show with a funny anecdote about biggest race-day fueling mistakes.

RELATED: Triathlete's Complete Guide to Nutrition and Fueling

Rocky Harris, the CEO of USA Triathlon, is talking with us about how he got into the sport after he caught a bug—an actual bug not a metaphorical bug—on vacation. And why he left ASU to take the USAT job because of the potential he saw and what he thought could improve in the triathlon community he loved.

He also tells us USAT is working on this year, what he sees as the sport’s biggest challenges, and what he’s looking forward to.

Don't forget: USAT members get access to a free Triathlete print + digital membership with your unique USAT code.

But first, Laura Siddall & I are back too with what we’re looking forward to in 2022 and what we think you should be excited about.

And stay tuned: Our special pop-up podcast, The Cooldown with Stef & Phil, will finish up its eight episode run too!

In this episode they chat with fellow Australian and Ironman world champ Chris McCormack about life after the finish line and why he got into the triathlon business instead of going the standard coaching route. "I don't think I'm a great coach."

Macca talks about the birth of Super League and how it's succeeding now after a contentious start, and what we should expect from the Sub7/Sub8 project.

"Your dreams are going to get shattered, kids. Professional sports are not for everybody."

Brad, who has worked for World Triathlon and Ironman, also reveals he has an M-dot tattoo. Good idea or bad idea?

READ: Can Triathlon Ever Truly Be A Spectator Sport?

They break down the Pro Triathletes Organization and their recent announcement of a new PTO Tour next year—and what that means for the big-name athletes. The reality is: We want to see head-to-head match-ups and exciting races every weekend, but that's just not physically possible at the long-distance.

So what's our sport to do?

We reference this article when we talk about how minimizing risk in the weight room can actually create greater risk of injury (Helming is a big advocate of using free weights versus machines in order to make exercises more functional). We also discuss the hormonal response to heavy lifting—and how this can be of huge benefit to the endurance athlete.

RELATED: The Right Way to Find and Use Your Maximum Lifting Weight

Helming underscores the importance of regular mobility work that doesn't need to be complicated or lengthy—mini-sessions of 15 minutes or less a day are perfect, he says—and these help us get to know our bodies better and identify potential injury sites when training volume ramps up. You can check out the exercise he mentions, the couch stretch, in his video demo here.

And, of course, it wouldn't be Fitter & Faster without our Gear Up section with resident gear guru and Triathlete executive editor Chris Foster. We talk through the myriad of gear and equipment options out there when it comes to doing strength work at home. We kick off by discussing the TRX—and, as promised in the show, you can find a few different TRX workouts here. We reference the "I, Y, T" exercise, a video demo of which you can find here. Foster also references one of his go-to at-home strength routines using the EmPack OG. He said: "It's a 30-minute routine, you can't put the pack down during that time—if you do, you stop the timer and you owe 30 burpees."

The routine involves 30 seconds of each of these movements (beginners use 25lbs, intermediate 35lbs, advanced 45lbs+):

• Curls
• Front squats
• Overhead walk
• Overhead press
• Right side oblique dips
• Left side oblique dips
• Bent row
• Front lunges 

RELATED: Strength Training for Triathletes

The voices may sound familiar: Stef Hanson, from Witsup, and Phil Wrochna, of First Off The Bike, will be talking about hot topics in the sport, the big issues, and welcoming guests to help them debate all the ins and outs of tri.

Their podcast, The Cooldown with Stef & Phil, will be coming to you in place of our regular interview podcast on Wednesdays for the next eight weeks. All you have to do is subscribe to the regular Triathlete Magazine feed on iTunes, Spotify, wherever you get your podcasts…

Stef & Phil have a great first episode here, introducing themselves and diving into the question of how the sport has changed over the years—with the always insightful Craig Alexander.

We hope you enjoy this limited series run.

Check out the full Triathlete Best of 2021 Awards.

We’ll be back in January, so in the mean time we hope you’ll enjoy the special podcasts we’ll have for you over the holidays. Stay tuned next week.

He talks to us about what he's learned in all of those roles and how it's shaped what he hopes to do next. Plus, even though he's (quasi-)retired, he keeps fit with bizarre challenges so he can be the perfect training partner for Katie.

And, what he would change now that he's in a role to do some changing.

And first Sid Talks tackles the question of Ironman world records after the exciting performances this week and when should a swim be canceled or a race changed for safety.

Don’t forget to check out our Outside+ holiday membership deals at triathlete.com/outsideplus right now.

And, of course, it wouldn't be Fitter & Faster without our Gear Up section with resident gear guru and Triathlete executive editor Chris Foster. Like the true gear guru that he is, Foster runs us through gear he thinks will help get you out of the door this winter (perhaps when your mojo is low or the weather is truly grim) as well as gear that could come in handy if you're really focusing on just one sport and shoring up a weakness to make it a strength. We get in the weeds with front-mounted snorkels, swim paddles, FORM goggles, gravel bikes, trail run shoes, running with power, and more.

In the show, we reference this article on The 9 Top Indoor Cycling Platforms This Season.

RELATED: Spring 2021 Triathlete Buyer's Guide: Swim Training Tools

Bradley talks to us about getting into Xterra coming out of school in South Africa, practicing his skills, and some tips for those of you looking to try off-road triathlon. He went on to win two Xterra world titles, and then moved over to 70.3 on the road. Bradley was coming off his second Xterra world championship in 2019 and a top 10 at 70.3 Worlds—and then COVID hit. While life has been good to him in the last two years — a wife and a baby on the way — he also talks about managing the ups and downs of triathlon and performance. And what he’d change if he was in charge of the sport…

If you’re interested in following along with Ironman South Africa this weekend, you can tune into Ironman Now’s Facebook Live coverage on Sunday, which will be overnight Saturday for those of us in the U.S., or catch up with our weekend recaps on Triathlete on Mondays.

And first, we’re back with Sid Talks: Laura Siddall and Kelly O'Mara dissect the exciting racing this past weekend, speculate about what it might mean for a Jan v. Gustav showdown next year, and try to get back to the fun of triathlon.

Remi was also born with sickle cell anemia and was told she couldn’t participate in sports. She’s now gone on to finish a marathon on every continent and is president of the District Triathlon Club in DC, working to grow the sport among athletes of color.

Oh, and she’s a lawyer in her "free time."

Bear with us for this interesting conversation—we had some technically difficulties and had to switch to Zoom, but it’s all there.

Lauren was on her way to becoming a professional triathlete when she had a freak bike crash back in 2017 and was paralyzed from the waist down. She tells us all about what it took to check herself out of rehab, get to the annual Challenged Athletes Foundation event, and reinvent herself.

Plus, first Sid and Kelly do quick recap of that CAF event this year and discuss the big storm over the weekend that nixed the much-anticipated Ironman California. What’s to be done with increasingly common freak weather events?

Now we talk about all the things he’s involved in: serving as a team captain for Super League, a back-up guide for the Paralympics, and don’t count him out yet at the age of 43, he’s training in the UK rain and getting ready for next year’s races.

He’s also a dad and his kids interrupt us a couple times, because they want to play!

We also first do a quick preview of the showdown going on this weekend at Ironman California and why the pros are battling for end-of-year rankings.

For more questions with Tim, check out our Q&A on Super League and what's next at Triathlete.

This week’s episode is brought to you by Muc-Off, the world’s fastest race lube.

And, of course, it wouldn't be Fitter & Faster without our Gear Up section with resident gear guru and Triathlete executive editor Chris Foster. As a distinguished runner and tech geek, Foster is in a league of his own talking us through some of the latest run trends, how they've impacted the latest run gear and gadgets, and what's best for you to use to get the most from your miles.

In the show, we reference our Fall Running Shoe Guide and this news story about On Running's IPO.

Jackson had a horrific crash at Worlds in Nice two years ago, shattering his scapula, took six months to get back, and then COVID hit. He tells us all about why he almost quit the sport six years ago, what he’s done to take things to this next level, and how he’s getting ready for his first ever Ironman this weekend in Mallorca—and then getting married the weekend after. (Yes, we discuss how this could go wrong.)

Jackson and host, Kelly O'Mara, also chat about the tachycardia they both have and the experience of having your heart rate go nuts while exercising—but a warning: both of them have seen extensive doctors for tests and diagnosis, if you’re experiencing any issues, go to a doctor.

We’ll have that whole chat with Jackson after a debrief about the latest triathlon news with Laura Siddall. Sid is back for Sid Talks: the great Kona v. St. George debate, the races to keep your eye on at the end of the year here, and the year-end PTO rankings.

This week's episode is brought to you by Muc-Off, the world's fastest race lube.

Check out the rest of our coverage:

• Age-Group v. Pro—Two Very Different Worlds At St. George
• Lucy Charles-Barclay Wins First World Title; Gustav Iden Takes His Second

Whether it's more focused strength work in the gym or more diligent injury prevention and maintenance work, one thing is clear: If you want to keep training and racing well as you get older, you have to do so with a smarter approach and really know your body—as well as face up to the fact that you might not see improvements year after after. During our chat, we reference this article about the Lever running system and foam rollers get mentioned a few times, so here's one of our favorite rolling routines.

And, of course, it wouldn't be Fitter & Faster without our Gear Up section with resident gear guru and Triathlete executive editor Chris Foster. Chris talks us through some of his favorite gear and gadgets that can help you train smarter as you get older. We talk about the importance of really maximizing data to stay one step ahead of what's happening with your body and your training, touching on a number of topics, ranging from HRV (heart rate variability) to training zones (check out this podcast with Coach Ryan Bolton on Training Zones) as well as stress. We reference this article from PodiumRunner about stress: The Body Doesn't Know Miles, It Knows Stress. We also get in the weeds on the hot topic that is blood glucose monitoring, and you can check out our reviews of the two systems we talk about here: Levels Real-Time Blood Glucose Monitoring and a comparison of them both in this review here.

Fitter & Faster and all our Triathlete podcasts are now on one feed, so you can get all your triathlon news in one place. Be sure to subscribe to our Triathlete podcast feed so you don’t miss anything: Apple Podcasts | Stitcher | Soundcloud | Spotify | iHeartRadio

And so today Laura Siddall joins us first for a quick Worlds preview with our predictions—and why the women’s race is the way more competitive and exciting one this time around. Check out all the coverage on our site:

• Your Guide to the 70.3 World Championship Women Contenders
• Your Guide to the 70.3 World Championship Men Contenders
• The Pros' Predictions for 70.3 Worlds

And then I chat with British up-and-comer Kat Matthews—who could surprise everyone this weekend in St George. Kat is a British Army captain and picked up triathlon back in 2015 with some colleagues and friends, realized as she says “she was quite good at this,” and slowly got more and more serious. In 2019, when she crossed the line second out of all the women at a big European 70.3 while still an age-grouper who trained part-time after work, she realized she could be really good. Kat moved up to the pro ranks and had a sub-9 hour ironman on debut, set the Ironman Florida course record last year, and then ran a 2:49 for second at Ironman Tulsa back in May.

She tells us how gradually progressing load has been her secret sauce, how there really are no secrets, and how it’s really all just a series of choices. Plus, we have an interesting discussion about how many athletes and commentators have remarked on her ability to run fast despite, in their words, “not being skinny." What does that say about some weird ideas we all seem to have about body image?

The two of them talk to us about how they work together, the training that went into the improbable win, and how they both were back at work and school this week—back to regular life and back to business. Their insight is priceless, and you can tell they have a lot of fun, even if they do hours of workouts indoors on opposite sides of the country.

And before that we hear from Laura Siddall, fresh off her second place at Challenge Roth and a little sleep deprived. She tells us what it is that makes Roth so special and then we try to figure out why so many athletes are making so many last minute changes to their race plans. What can we expect at 70.3 Worlds in St. George next week?

RELATED: The Workouts That Helped Brad Snyder Grab Paralympic Gold

More on the Paralympics:

• How Brad Snyder Grabbed Paralympic Gold
• The Eight Unforgettable Moments of the Olympics and Paralympics

And the Collins Cup:

• Was the Collins Cup A Success?

She’s now a para cycling and paratriathlon national champion and is headed to Tokyo at the age of 45. After another bout of debilitating health problems last year nearly killed her, she’s excited just to be racing against kids half her age—and then she’s going to celebrate with a vacation in Hawaii.

Amy tells us all about how she’s changed her perspective and overcome obstacles along the way, and what it takes to train and make the Olympics while on chemo.

But first, Laura Siddall is with us from Japan, where she’s already landed for a Team GB pre-Paralympics camp as a guide. She gives us the scoop and dissects the other race happening next weekend: the Collins Cup. Plus, final Kona qualification spots.

We talk through the injuries she sees triathletes presenting with most frequently as well as the obvious—and not so obvious—causes of them. Dr. Shefali tells us that your history of injury is the biggest predictor of future injury occurrence—so the obvious advice is to try to stay injury-free in the first place, and we talk through how to make that goal a reality. Spoiler alert: it includes good sleep, nutrition, gear selection, and more.

And talking of gear selection, it wouldn't be Fitter & Faster without our Gear Up section with resident gear guru and Triathlete executive editor Chris Foster. Chris talks us through some of his favorite gear and gadgets that can help you stay injury-free.

In the show, we reference this Ask A Trainer article from strength and conditioning coach Kate Ligler on How to Use a Foam Roller During Race Season as well as this video: What's the Best Way to Recover from Tri Training and Racing?

Allysa talks to us about the challenges of invisible v. visible disabilities, how her amputation was a good thing, how she won gold in Rio at the debut of paratriathlon in the Games, and what the media frenzy was like after.

Last year, months of life-threatening infections in her bloodstream again left doctors stumped and had her in and out of the hospital. Now, she’s been panic training for Tokyo, but don't bet against her.

More:

• A Day in the Life of Paralympic Triathlete Allysa Seely

They’ve been doing some interesting work in English and Japanese during these Games, so they can give us the on-the-ground scoop here on how it’s going on Japan, what the crowds and reception in Tokyo are like, and how the triathlon races went down in person. Plus, we talk some about why running is so popular in Japan and what we can learn from making it a spectator sport, and how triathlon has grown over the years there. There were some audio issues, but stick with us, the insight they have is worth it.

You can also check out all their stories from the Tokyo Olympics here:

• The Hottest Ticket in Tokyo? Olympic Triathlon
• The (Bizarre, Uncomfortable, Precarious) Life of Being An Olympic Athlete in Tokyo
• How Tokyo Fixed Its Olympic Open Water Problem (Hopefully)
• How Japanese Corporations Bet Big on Pro Triathletes
• The Land of the Rising Sun: Triathlon's Unique Role in Japan

And first, Laura Siddall and I answer the two big questions coming out of the Olympics: Was mixed relay’s debut a success; Can Kristian Blummenfelt win the Olympics and Kona in the same year?

Laura Siddall joins us to dissect the races, analyze what went well and what didn't, and look ahead to first-ever Olympic mixed team relay at the end of this week. Don't forget: here's how to watch.

He tells us all about how it took him years to finally hit his stride in tri after he was recovered, how he thinks he tried to come back too fast and caused more issues, and how his body requires extra love and attention now. That’s why he eats ice cream almost every night and he has an ice cream shop as a sponsor.

Kevin also gives us the inside scoop on what to expect in the Tokyo race and in the new and exciting mixed relay…

And before we chat with Kevin, Laura Siddall and I give you a breakdown of the individual Olympic races, our picks, and a preview of what to look for. It all starts this weekend!

• Your guide to the Olympic women's contenders
• Your guide to the Olympic men's contenders
• How to watch the triathlon races
• Who to watch for and how it could go down in Tokyo 
• On the ground at the Games that almost didn't happen

She tells us how last year, during the pandemic, she re-found her love and fun of the sport, got out mountain biking with her husband, and actually stayed in one place for multiple months. She found triathlon post-college with the help of USAT's College Recruitment Program and hasn't looked back.

Now, she's ready for Tokyo—if only she can figure out what to do with her eight suitcases and two bikes.

And first, we chat with Ryan Frankel, who founded the app This App Saves Lives. He explains how using carrots, not just sticks, is helping prevent accidents and how he was inspired after his own close call while biking.

You can read all our Olympics coverage as we gear up with Olympics month here. Get excited!

We chat through different race day options for keeping yourself cool, including hydration and fueling, ice sponges (where to put them and where not to put them!), and cooling vests. And ultimately, we conclude that racing well in the heat isn't all about physiology, as Dr. Sims puts it: "It's not always the fastest, fittest athlete that wins in the heat—but the smartest, most intelligently prepared one."

Later in the show we chat with our resident gear guru Chris Foster about the gear and gadgets he believes can help you train and race well in the heat, some of which is high tech, but some of it will surprise you. He also gives us insights into gear he knows helped some athletes execute great performances at the recent Ironman Coeur D'Alene, where temperatures hit triple digits and there was a marked difference in performances between those who were well prepared for the heat—and those who were not.

Morgan was second at the World Triathlon race in Leeds earlier this year, third in Yokohama, and has now propelled himself to the front of the list of favorites going into the Games. But four years ago he had never done a triathlon before!

He talked to us about what he learned coming from pro running, what’s the hardest part of triathlon, becoming an Olympian (and seeing your friends become Olympians), and how the U.S. men are upping their game…and working together. Will the U.S. win the mixed relay in Tokyo? We say yes.

Be sure to check out all of our Olympics coverage:

• Who and What to Watch in Tokyo
• Triathlete's Guide to the Tokyo Olympics

And Laura Siddall is back for Sid Talks—we recorded literally hours after her second place at Ironman Lanzarote to answer the question: Is it really the toughest Ironman in the world? Then we dissect what's going on with Kona spots this year, why some pros are very angry about rankings, and the Olympic drama around that mixed team relay...

She actually kept her training and her husband’s deployment a secret most of last year—but now she's ready to be a face of the sport and speak out about why it's important for representation. She also talks to us about how she manages stress, how she got into tri in the first place, and her tricks for making it all work.

Read more about Clarice: “I Am Ready To Help Change the Face of the Sport”

And first, Sid & Kelly dissect everything about the U.S. Olympic selection announcement and get excited for the Games. Are you ready?

We'll be taking a two-week break and will be back in early July with new episodes.

We’re calling this our Age-Group Special because we’ll also talk with Nicola Dick, who chairs the World Triathlon Age Group Commission. She tells us what exactly that is and how they’re trying to get more age-groupers out at World Triathlon races.

(A note: We recorded this before the World Triathlon Championship series race in Leeds happened this past weekend, which is a big deal to Nicola in the UK and which we talk about coming up in the podcast.)

So first, to break down that Leeds race this past weekend, where everything and anything happened, we talk with Laura Siddall in our regular Sid Talks segment to dissect the Olympic chances now that we’ve seen the big names on the race course, what Lucy Charles-Barclay’s 5th place debut means, and what is going on with COVID and race restrictions.

All of that in this week’s episode.

Then she got injured. Then, she crashed at the Tokyo Olympic qualifying test event—but finished the race before going to get 15 stitches in her hip.

Since then, she's been building back up and was 3rd at a World Cup two weeks ago.

She tells us what it's like trying to make one of the most competitive teams in triathlon (the U.S. women's squad), how she and her finance manage both competing for different countries, and the tricks to juggling a constant travel schedule. Plus, she gives us an inside look at the World Triathlon Championship Series race in Leeds this weekend.

What's on the line at Leeds? Olympic spots!

Laura Siddall helps us break down the race, how the British men are fighting it out, what to expect from Lucy Charles-Barclay's debut, and the drama with the last American women's spot and three women vying for it.

Want more info?

• Lucy Charles-Barclay’s Surprise WTCS Debut And U.S. Drama In Leeds
• Sleepless Nights at USA Triathlon

Most coaches advocate trying to peak twice a year, but if you don't know how to nail your taper you risk reaching race day feeling flat and sluggish. Understanding the physiological and psychological aspects of peaking and tapering can help you avoid the common mistakes and pitfalls. In this show, we chat with coach Jim Vance, who talks about the many different ways he's helped his athletes find their best form and avoid "the abyss" that can come from getting your taper wrong. We also uncover the "secret sauce" that can truly help athletes hit their peak on race day—and it's not so much about physiology, rather psychology.

On that theme, we also hear from Vanessa Foerster, a mental endurance coach who has helped many athletes work on their approach to race day, including their taper. She has some unique perspectives on how to handle it all, which includes writing letters to your future self.

And, of course, it wouldn't be Fitter & Faster without our Gear Up section with our resident gear guru Chris Foster. We chat through the intricacies of heart rate variability, percussive devices, and plenty more.

Plus first Laura Siddall and Kelly O'Mara dissect the North American Ironman Championships in Tulsa this past weekend and discuss why was the race dominated by Europeans. Are we about to hit a lull in this weird racing season?

We had a few technical difficulties, as is so often the case in the age of Zoom, but just stay tuned and it's worth it.

As a former professor of exercise science, Matt also knows a lot about, well, exercise science. He shares some insights he's learned and fine-tuned. Plus, why it's OK to heel strike when you run—and how he's put down the fastest Ironman marathon doing it.

Check out our article on Matt's run form: Yes, Matt Hanson Heel Strikes (And Maybe You Should Too)

But first, Laura Siddall joins us to chat about the craziness that was the last Olympic auto-qualifying event this past weekend and why it's a blessing and a headache for U.S. triathlon.

You can see all our coverage of the race:

• Sleepless Nights at USA Triathlon
• Get to Know Morgan Pearson, the Newest U.S. Olympic Qualifier
• Taylor Knibb Upsets Favorites for Yokohama Win and Olympic Team
• Photos: Taylor Knibb, Morgan Pearson Realize Olympic Dream

If you're looking for more insight into the World Triathlon Championship Series race in Yokohama this weekend and more about the athletes vying for spots on the Tokyo team, check out:

• Every Question You Have About the Tokyo Olympics Triathlons Answered
• Behind the Scenes of an Elite Squad of Olympians Preparing for Tokyo
• A Day in the Life of Olympic Hopeful Taylor Spivey
• Here's How the U.S. Triathletes Will Qualify

Get excited for triathlon again! We’ll be back with regular interviews next week.

We chat with coach Megan Melgaard, from triathlon swim program Tower 26, and she highlights the importance of learning the key open-water skills in the pool first before transferring them to the open water. She advises that regularly practicing these skills in training will help lessen the nerves that so many triathletes often feel standing on the start line on race day. We also talk about swim safety and all the things you need to know about swimming in a wetsuit.

We wrap up the show with our gear guru Chris Foster who gives us the lowdown on wetsuits: what to look for in a wetsuit, the best ones he's tested, as well as the other gear you need for open-water swimming, such as goggles (and choosing the right ones for the conditions) and safety buoys. Like Megan, he also talks about the importance of training in all the gear you'll be using on race day.

Be sure to check out some of our other open-water swimming resources too:

How Can I Stay Safe Open-Water Swimming?

Learn to Love Open-Water Swimming

Triathlete Live: Open Water Guru Gerry Rodrigues Shares Swimming Tips

Plus first, Laura Siddall is back with Sid Talks and we dissect the wins of another pair of nearly 40-year-olds this past weekend, we try to explain the Pro Triathlete Organization’s rankings, and we preview the stacked field at St. George this weekend.

This episode is sponsored by the New York City Triathlon. Enter the lottery by tonight, April 28.

In December, it was announced that Starky had received a 13-month sanction from Ironman for using a banned inhaler after getting pneumonia—and much of our conversation today is understandably about the circumstances around his use of the prescribed inhaler and how the process worked, or didn’t, for him.

You can read more about the fight over the sanction here.

It's important to note that Ironman has said they followed all rules and regulations laid out by the World Anti-Doping Agency and by the US Anti-Doping Agency.

It's also important to note that no one involved is disputing the basic facts of what happened: Starky got pneumonia and was prescribed an inhaler in order to recover from the illness, and then raced Ironman Florida. No one appears to think or suggest that he was attempting to cheat. What is at question is if the letter or the spirit of the rules were broken.

As promised in the episode, we're including more links for information on the sanction and process:

• Starykowicz’s blog post announcing the sanction and his release of transcripts from the hearing
• Ironman’s statement on the sanction
• The Court of Arbitration for Sport decision
• The arbitrator’s November 2020 decision under Ironman’s anti-doping program
• The PTO’s statement
• Ironman’s response

This episode is sponsored by the New York City Triathlon. Visit nyctri.com for more information about the race and entering the lottery.

He’s hoping to finally get that chance this summer, if everything goes according to plan. But as you’ll learn from Aaron’s story, nothing every goes according to plan for him. You can read his whole up-and-down journey to being a Paralympic cyclist in Rio here.

He tells us all about what it’s like to race with a guide, some of his crazier adventures as a para-cyclist, how he found triathlon as a kid, and how paratri has evolved over the years.

Listen to our chat with his guide and former pro, Ben Collins.

And before that we’re talking with our Laura Siddall for Sid Talks. Laura’s actually preparing to serve as a back-up guide in Tokyo for a blind British athlete, and she tells us a little about it from that side. Plus, we dissect all the racing now that racing has finally started again in the U.S. Is every field going to be stacked this year?

Listen to the transcript of the episode here.

To get all of our gear & training episodes, subscribe to Fitter & Faster:

• Apple Podcasts 
• Spotify 

Today we’re back with another one of our favorite female athletes, our very own Laura Siddall.

Usually you hear Laura analyzing the latest tri news from around the world as part of her segment Sid Talks, but today we talk to Sid about Sid. How she quit a corporate engineering job in her 30s to chase the pro triathlon dream, moved across the world to the U.S. with a bike and suitcase, and has won five iron-distance races since then. Plus, what it’s like to live the nomad life, how she’s coping with one injury and setback after another, and why the British women have gotten so good. Read our story on Beth Potter's world 5K record.

You can find the transcript of this interview here.

Enjoy these old episodes from Gwen Jorgensen, Sarah True, Flora Duffy, Heather Jackson, Holly Lawrence, Sika Henry, Chelsea Sodaro — who has since had her baby, and on the last day of the month we’ll hear again from our only gender nonbinary pro Rach McBride.

For our last revisit of an old episode, we're going back to our conversation with the Purple Tiger, Rach McBride. Rach tells us about why they picked triathlon over genetics counseling, playing the cello, or working in sexual health—all of which were options. We also talk about why ADD might be good for triathlon and whether a GPS PR for a 1:20 half-marathon goal counts or if you have to run it on a certified course. And next weekend, Rach will head to the self-organized Canadian Pro Championships.

In the second half of the episode, we spend a long time talking about why Rach came out as gender non-binary earlier this year, at the age of 42, and how the decision made them feel like they finally didn’t feel out of place anymore. (FYI: This means Rach goes by the pronoun ‘they’ and so we’ll refer to them that way throughout this episode.)

We have a long talk here about what gender non-binary means and why it was important for Rach to be honest about who they are.

Here’s the story we did on Rach’s decision earlier this year. And, as mentioned, here are some additional resources and articles about what gender non-binary means:

• Understanding Non-Binary People (The National Center for Transgender Equality)
• ‘The Struggles of Rejecting the Gender Binary’ (NYT)
• Model Policy on Non-Binary Athlete Inclusion (Athlete Ally)

Enjoy these old episodes from Gwen Jorgensen, Sarah True, Flora Duffy, Heather Jackson, Holly Lawrence, Sika Henry, Chelsea Sodaro — who has since had her baby, and on the last day of the month we’ll hear again from our only gender nonbinary pro Rach McBride.

Today we're going back to our episode with Sika Henry, who is trying to become the first female African-American pro triathlete. How did she end up with that goal and why hasn’t there been someone before her?

Last year, Sika also had a horrific crash and doesn’t remember anything before waking up in the hospital. How do you get back on your bike after that? Plus, she still balances a full-time job and a full-time training load, even with her big goals—something a lot of us will appreciate. And she tells us why she almost turned down the chance to do Kona as her first Ironman last year.

First, though, Triathlete senior editor Chris Foster talks to us about Lubbock 70.3 this weekend—which is scheduled to be the first large triathlon since the COVID-19 pandemic started. What will it look like? And if you don’t have races on the horizon, like most of us, then what are your options for putting on a self-supported triathlon? If you’re looking for more information, here’s our story about the race.

Read more about how to do a self-supported triathlon.

Enjoy these old episodes from Gwen Jorgensen, Sarah True, Flora Duffy, Heather Jackson, Holly Lawrence, Sika Henry, Chelsea Sodaro — who has since had her baby, and on the last day of the month we’ll hear again from our only gender nonbinary pro Rach McBride.

In our fifth episode we talked with 70.3 World Champ Holly Lawrence, who explained how coming back from a devastating injury helped prepare her for uncertainty during this COVID-19 pandemic.

She talks to us from her house in LA about why she doesn’t ride in the rain, how the World Championships in Nice stressed her out, and if she thinks pro triathletes can be a little boring. Plus, she was preparing to do her first Ironman in St. George — what now?

Senior editor Chris Foster joins us first, though, to help figure out if too many triathletes are getting quarantine injured, why, and what they can do about it.

Enjoy these old episodes from Gwen Jorgensen, Sarah True, Flora Duffy, Heather Jackson, Holly Lawrence, Sika Henry, Chelsea Sodaro — who has since had her baby, and on the last day of the month we’ll hear again from our only gender nonbinary pro Rach McBride.

Today we're re-airing our episode with Kona podium finisher and multi-time Ironman champ Heather Jackson. Known for her constant smile, Heather tells us how she stays so positive and what the deal was with the bananas when she won Ironman Lake Placid.

A former hockey player, Heather was a high school teacher after college and an age-group athlete when she decided to move to San Diego and go pro. Now she’s one of the fastest women on the circuit. She tells us how she changed her perspective and what she thinks are the most common mistakes age-groupers make.

Plus, coach Marilyn Chychota talks to us about what athletes are struggling with right now, how to stay motivated, and what her biggest tips are. She talks extensively about figuring out what your motivations are. Here is the worksheet she mentions that you can go through yourself to evaluate your own motivation.

In this show, we chat with coach and author Matt Fitzgerald, who gives us his advice on how to get started with training, how to fuel well, how to prevent and avoid injuries, as well as some of the things he learned from his first race more than 20 years ago. We also hear from coach Morgon Latimore, who has welcomed a lot of novices into the sport and really enjoys helping athletes master their mindset.

And we wrap up the show with our Gear Up! section with Triathlete's senior editor and resident gear guru Chris Foster who talks through all the gear you need to get started in tri—as well as all the stuff you don't. He shares his experience on helping beginners select the best kit for them and tells us some of his favorite brands when looking to bargain shop for a sport that can be expensive.

Be sure to check out some of our resources too:

• Beginner Triathlon Training: Everything You Need to Know Before Your First Triathlon
• The Best Beginner Triathlon Bikes
• Tri 101: How to Get Started
• What You Need to Know About Every Triathlon Distance

Read the transcript of this episode here.

Enjoy these old episodes from Gwen Jorgensen, Sarah True, Flora Duffy, Heather Jackson, Holly Lawrence, Sika Henry, Chelsea Sodaro — who has since had her baby, and on the last day of the month we’ll hear again from our only gender nonbinary pro Rach McBride.

Today we go back to our second episode with Flora Duffy, who joined us last year from South Africa, where she was in lockdown and stuck in the house.

The Xterra and ITU World champ talked to us about what it’s like to be an Olympic favorite and now not have an Olympics to go to, growing up in Bermuda, coming back from injuries, and how it took her a decade to become an overnight sensation. Plus, she’s got her eyes on 70.3 Worlds this November and she shares some things she learned from her first 70.3.

Kelly also chats first with Brad Culp about the triathlon landscape, how pros are making a living through all this, and they get into some speculation about what could happen with Kona.

Enjoy these old episodes from Gwen Jorgensen, Sarah True, Flora Duffy, Heather Jackson, Holly Lawrence, Sika Henry, Chelsea Sodaro — who has since had her baby, and on the last day of the month we’ll hear again from our only gender nonbinary pro Rach McBride.

Today we're re-airing our very first episode with Olympian and Kona 4th place finisher Sarah True.

Sarah tells us about what it’s like right now dealing with the financial uncertainty of being a pro athlete during the spread of coronavirus, why she decided to race in Campeche 70.3 before travel restrictions went into effect, and how she’s focusing on family for the next few months.

As part of the Olympic Selection Committee, Sarah also gives us the inside scoop about the triathlon Olympic selection criteria. And we talk about her ongoing heat issues in races, which led to a series of devastating DNFs in 2019. Can her brain recover and bounce back?

Plus, a quick game of ‘would you rather.’

Enjoy these old episodes from Gwen Jorgensen, Sarah True, Flora Duffy, Heather Jackson, Holly Lawrence, Sika Henry, Chelsea Sodaro — who has since had her baby, and on the last day of the month we’ll hear again from our only gender nonbinary pro Rach McBride.

Today we're re-airing our episode with Olympic gold medalist Gwen Jorgensen, who talks to us about why she left triathlon behind to pursue a running career—and why she doesn’t listen to the online forums telling her she can’t do it. She believes in herself.

Gwen was a swimmer growing up and left swimming to pursue running—and left running (and her accounting job) to pursue triathlon after a whole lot of convincing from other people. She then found herself at the Olympics 18 months later. She tells us what it took to win gold, how her now-husband went all-in on supporting her for that goal, and why she left it all to go after a marathon medal.

She’s now trying to make the Olympics in the 5K or 10K and has been training with the Bowerman Track Club. We get some details about what that’s been life, how she came back from surgery last year, what her plans are post-Tokyo, and why she’s gotten more involved with social justice issues. Will we see her come back to triathlon?

Yes, we talk about how someone gets into race walking in the first place—Chris jokes it was harder to come out as a race walker than as a trans man. He also talks about what running meant to him when he was trying to sort out the question he had around his gender identity, how he navigated triathlon, and how he’s trying to be a role model for other trans kids now. He also gets into many of the questions people pose him and why he's worried about the attack on trans kids and trans athletes right now.

Chris is always interesting and thoughtful, and you'll enjoy this conversation as much as we did.

Transcript available here.

This episode was recorded two weeks ago, before the most recent USAT vote on the updated bylaws. One note: We did go back and ask Gabriela for some clarity on those proposed changes.

Like we mention, you can read all the changes here on the USAT site. And if you're a current USAT member, you should have gotten an email with a link to vote by the end of the month.

But we promise the rest of the conversation is more interesting than bylaw changes!

And first, we chat with Laura Siddall again for Sid Talks in advance of Challenge Miami this weekend. Get all the details about how to watch (and who to watch for) here.

Transcript for this episode available here.

She's written three books, about that experiment, about her years as a pro figure skater, and now she's here with her newest book, Stand—about how to be an activist and the behind the scenes story of the toll it took on her personal life as she fought for equality in women's cycling.

But what you might not know about Kathryn is she started out as a pro triathlete before switching to cycling and she tells us what it is she still loves about triathlon, some of the details of how she worked to make change, and what it was like having a massive crash mid race that left her nearly dead in Mexico. And coming back from that. It's an interesting conversation because Kathryn is always an interesting person. You can also buy her book here.

We're also back with Laura Siddall for Sid Talks. One note: we mention Ironman New Zealand, but we recorded this last week before the race was canceled! We also talk about who gets to race during COVID and what we think about indoor racing.

If you want more tips on indoor cycling, be sure to go check out this month's episode of our gear & training podcast, Fitter and Faster—all about indoor cycling this month.

Transcript for this episode here.

Indoor riding has undergone a huge evolution in recent years and is no longer considered something athletes do just because of adverse weather outside. It's a legitimate form of training that can lead to significant boosts in performance and can considerably help when time is tight and you're looking to balance training alongside work, family, and social commitments. Friel and Rutberg give us some insights into how they think indoor riding can work in a triathlete's training program, as well as some of the advantages and limitations of only riding inside. Kessler, a self-proclaimed "promiscuous Zwifter" who won the latest Zwift Pro Tri Series (Series 3) tells us how she's currently doing 100% of her riding indoors—and gives us some helpful tips for when you do return to riding outdoors again. She also gives us the rundown of her "She Shed"—the name she's given to her pain cave where she rides and runs throughout the winter.

Our gear guru Chris Foster runs us through all the gear you need to ride inside—and it's not a short list, what with smart trainers, rolling tables, fans, waterproof earphones, and more—but if you're going to be spending significant amounts of time riding indoors, it's an investment well worth making.

He tells us how he went down that hole, what tips he has for other indoor athletes, and why he started a marshmallow business. Plus, how you go about creating your own wacky challenges in real life. Hint: They usually start as bad ideas.

Transcript for the episode available here.

And then we chat with Max Fennell, who we've dubbed 'the most interesting man in triathlon.'

Max is the only Black pro triathlete—and arguably the first, we discuss. He was also recruited for the TV show 'Million Dollar Mile,' and the televised Spartan Games earlier this year. Plus, he runs his own coffee company, ran for city council, recently co-founded an organization to get more athletes of color into endurance sports, and took up bow hunting as part of his 3-4 year plan to qualify for Kona.

And: Why you should try sleeping outside under a tree.

If you know Sal, then you know she doesn't hold back—and this interview is no exception.

And first, Sara Gross gives us the details on a new women's performance summit, and why it's needed NOW.

Get the details and link to register for the summit here.

We start with the basics of training zones across all three sports (and how they differ), before diving deeper on the topic with coach and Olympian Ryan Bolton. Bolton shares his preferred benchmark tests, how to establish training zones from those tests, and common mistakes he sees athletes making when it comes to training zones. Bolton also answers questions from listeners.

Then, we’re joined by Triathlete‘s senior editor and resident gear guru Chris Foster, who talks through all the must-have gear for using training zones while running, biking, and swimming.

Be sure to subscribe to Fitter & Faster's new feed to get all our training & gear episodes:

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If you know Belinda then you know this show could have gone on for hours, as she tells us stories of her crazy training camps and what she learned. Plus, a little gossip in her current role as the pro liaison for Challenge Family. And we put this would you rather to the well-known life of the party: Race Kona or Kona after party?

And first, Laura Siddall is back to talk the latest tri news: Can four superstars break 7 hours for the men and 8 hours for the women in the Iron-distance?

We've got all the details on this project, set for sometime in early 2022.