The Triathlon Brick Session on Smash Notes

The Triathlon Brick Session podcast.

March 23, 2020

Elite coach (Mark Livesey) and Multiple Ironman AG Champion (sub 9hrs) chatting about all things Triathlon with some of the greatest people in the sport.



Recently updated notes

A long show, but a good one. Mark fly's solo today and answers a few listener questions (warning a few rants) as well as a really insightful chat about coaching experience and competency with Kerry McGawley Applied Sports Scientist with @vintersportcent. Associate Professor and multiple AG triathlon champion. Enjoy1

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Heather and Mark our back together putting the triathlon world to rights! In this show they answer a number of listeners questions, plus a quiz question and a whole lot more. Enjoy.

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Mark finally catches up with PTO CEO Mr Sam Renouf to discuss further PTO developments, specifically the new allocated prize money for Challenge Daytona, higher production value and media involvement. It can only be a good thing.

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Mark chats to two of the best 70.3 UK athletes - Elliot Smales and George Goodwin. This episode was unscripted, just two committed athletes chatting about the sport they love. Enoy!

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Heather re-tells a story of being hunted down, but it may not what you're expecting. You're gonna love this story - Mark pissed himself. Mark tries his best to match this anecdote, but you can decide. Warming this is adult humour.

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Mark chats to Phil Burt who is world renowned cycling health and performance innovator. An experienced physiotherapist and bike fitter, Burt has spent 12 years as the Head of Physiotherapy at British Cycling, as well as 5 years as Consultant Physiotherapist at Team Sky.

Enjoy

Link to website https://www.philburtinnovation.co.uk/about-phil-burt/

Link to chasing life film https://www.youtube.com/watch?v=Bx3YKj0OFOo&t=23s

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There are so many events being cancelled at the moment with the current pandemic. Mark gets Ian Hamilton (OSB) and Graeme Hindes 113 Cotswolds event CEO's on the show to discuss the issues they face and the difficult decisions they've had to make. No matter what you can't please everybody.......

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Something a little different but no less insprising. After stumbling across some youtube videos of Nouria Newman (Former world extreme white water champion) Mark decided to get her on the show to discus why anyone would paddle such dangerous rivers.. Before listening to the show Mark suggests you watch the 2 videos below.

Enjoy

https://www.youtube.com/watch?v=-57WlDdJGv8

https://www.youtube.com/watch?v=Z_O2_M1E7e4&t=583s

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Heather and Mark chat about some of the early consequences from the Covid 19 pandemic. They offer some realistic advice on how best to stay focused and motivated. Also Mark and Caroline have a short chat about their current experience being in lock down in Spain for the last 12 days. Wash your hands

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A very special show today with Captain Rosie Wild RA. The first female soldier to pass one of the most physically and mentally challenging courses the British Army has to offer (P Company). Listen and be inspired by this awesome role model and leader. Enjoy!

Norseman link here https://candidate.hr-manager.net/ApplicationInit.aspx?cid=15&ProjectId=175646&uiculture=en&MediaId=5

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Today Mark and Heather go off script, they discuss coaching ethics, dodgy claims from dubious training gadgets and Heather goes off on a rant! Enjoy!

Portocolom Triathlon https://www.triathlonportocolom.net/en-gb
Training Camps https://groupevolution.com/performancetri/
140.6 Triathlon Mallorca https://www.mallorca140-6triathlon.com/the-event

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Heather and Mark draw on their knowledge to answer a question from a listener about what makes a good coach. Enjoy!

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Today we announce the two lucky winners who WON a free entry into the Portocolom Triathlon, plus Mark chats to Dane Stanley (AG athlete) who wanted to join the show to discuss the recent mishaps at the Dubai 70.3. Heather and Mark also chat to Charles Adamo (Chairman PTO) about the collins cup.

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Heather and Mark answer two great questions from listeners who asked about the importance of RPE and how best to use this method when training. Remember, we don't have adverts and we'd like to keep it this way, so please become a patron for the show here https://www.patreon.com/creator-home

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In todays show Heather and Mark answer a listeners question about how to develop mental strength. With some top practical tips and suggestions that actually work. Also a few laughs along the way - ENJOY!

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Heather and I chat about the farce that is "World Records" in triathlon. We also chat about the real Bahrain 13 and the current political environment/history in Bahrain. Don't worry we do lighten the mood so stick with it. Enjoy

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Today Mark and Caroline discuss race nutrition with Rupert Bonington (Mountain Fuel) and the specific strategies involved when trying to execute the perfect race day nutrition plan. Even after 25yrs of racing Mark learnt a few valuable lessons during his race at the Fodaxman in Brazil. Did it work, or not?

If you want to buy any products from Mountain Fuel - use DISCOUNT CODE thebricksession15 for 15% off your purchase. https://www.mountainfuel.co.uk/

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Mark chats to Charlie Pennington (AG royalty) and the Patagonman Female Champion Flora Colledge. It's a long show this one, but we're sure you'll enjoy listening all about the unique Xtri experience from two very seasoned triathletes. Enjoy.

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Heather, Caroline and Mark chat about the latest news from the PTO, and how it may affect the professional triathletes in the future.

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This is my first official show introducing co host Heather Wurtele (alright triathlete). This is a long show, but that's because Heather likes to chat! Actually we discuss so many good points in this episode, including addiction to training, marathon training, how to become a better swimmer and so much more. Enjoy........

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Mark is really pleased to announce that Heather Wurtele will be a regular guest host on the brick session. This show is all about Heather and her awesome triathlon career, she also subjects Mark to the Canadian Quiz.

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In this episode Mark is asked how to best improve bike fitness, specifically the FTP test. Mark describes, and explains how to best introduce interval training into your general training.

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Heather Wurtele and Brad Culp talk Kona with a slightly less rose tinted look! Stick around for the last part of the show to hear who won the YORKSHIRE QUIZ - National pride is at stake.

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A quick chat to two of the very best Age Group athletes in Kona, Neil Eddy and Ruth Purbrook.

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As a parent we all want the very best for our children, but how do we know we're doing the right thing, especially when it comes to sport. Dr Josephine Perry joins the show again, this time to discuss this subject. Mark also recommends a couple of other great podcasts and adds his thoughts too. Enjoy!

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This show is just packed full of your race reviews and reports. Mark also may have a few rants, he needed to get a few thing off his massive chest. Enjoy!

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Second time we've had this young man on the show and I have to say this is even better than his first show. So pleased and excited for George Goodwin's future in the sport, a great insight into racing right at the pointy end of triathlon. This will not be the last we see of this weapon! Enjoy!

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Great to have Georgie Taylor Brown on the show. Georgie is a very real contender for the Olympic triathlon team next year in Tokyo 2020. However her 1994 pop and film general knowledge could do with some work. Enjoy!

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Insightful chat with a proper sports journalist Mr Tim Hemming. Mark and Tim discuss the lessons that could be learnt from the Olympic triathlon test event.

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This weeks show discusses Deep Vein Thrombosis (DVT) and Pulmonary Edema. Mark was diagnosed with this 6 weeks ago, and like many other athletes he failed to recognise the signs and symptoms. Mark chats with fellow world class AG long course triathlete Jenny Close, who like Mark neary paid the ultimate price. If in doubt - see a Doctor.

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You're gonna love this episode, lots of relaxed chat with IM Canada Champion Heather Wurtele. Some very different topics discussed including, botany, bear watching, nomad lifestyle, Canadian history and how to react when you're referred to as 'DUDE!' Oh and we discuss a little bit of triathlon too...........

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I finally managed to chat to Caroline about her victory at the Canadawoman Xtri. We also answer listeners questions specifically about the Xtri Patagonman race in Chile. Enjoy!

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Brian Fogarty was on the show recently to discuss the new IM Bolton bike course and his intention to win the overall AG results at Ironman Bolton 2019. Well, he bagged it good and proper! Enjoy

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After some gentle nudging from our listeners Alistair Brownlee joins the show. Ali chats about his first Ironman in Cork, and his expectations for Kona - 2019. Enjoy!

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An exclusive chat with the Ironman Cork Champion Emma Bilham. Find out what it takes to not only finish an Ironman in the worst weather conditions imaginable but also how to WIN it. Enjoy!

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WTC have announced changes to the Kona World Championships AG starts with no more mass starts, opting instead to introduce AG wave strats instead. In response to the current drafting issues that has blighted the race over the last few years. Mark chats to Russ Cox who has ran some numbers to see if this will have a positive effect on the current "sportive" format we now have at Kona? Find out what his thoughts are and what conclusions he's made. Enjoy!

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Mark chats with PhD Chartered psychologist Dr Claire - Marie Roberts about having a healthy relationship with sport and some of the serious consequences if you don't. Lots of race reviews and listeners questions as always. Enjoy!........

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2nd time lucky - Mark chats to Profesional 70.3 triathlete George Goodwin who finished with a career best at IM 70.3 Barcelona. We think we'll be seeing much more from the young man.....

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It's always a pleasure to have Will Clarke on the show, a true professional in every sense. Fresh from his disappointment at Texas, to his win and new course record at Outlaw half, to flying across to Brazil in the hope of stamping his ticket for Kona. This is a great show, race reviews, listeners questions and how to avoid swimming in shit! Enjoy.....

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Laura Siddall is always great to have on the show, triple IM Australia Champion chats to Mark about her awesome victory 2 weeks ago and her reasons for racing 70.3 Barcelona. Enjoy!

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One of, if not the best Age Group long course triathletes in the World. Charlie Pennington (Team Freespeed) joins me as guest co-host, we catch up and reminis a little about racing back in the day against each other and how we've changed training over the years. In addition, we answer 2 great questions from our listeners and on how we best prepare for race day. Enjoy!

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Former Olympic triathlete and now awesome magician Stuart Hayes joins Mark as guest co-host. Stuart talks about the Brownlee brothers special relationship and the time he nearly got into a fight with them both after a race. The guys also answer a listeners question about the contentious subject of personal crowdfunding for AG racing. I think you’ll be surprised with Marks answer, plus some of the biggest mistakes made in a race. Enjoy!

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In this show Mark and Brian Fogarty answer a few listeners questions about the new Ironman Bolton bike route and running with power. Brian was kind enough to go out and do a full recce of the new course, hear his thoughts about the new route. Enjoy!

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Something a little different for you all today. I managed to catch up with Emma and Michelle in Mallorca this week, so we had a bit of fun during our very relaxed chat. Hilarious quiz at the end of the show, please play at home. Enjoy. #podcastgold

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How do you cope with getting your leg blown off and experiencing things no person should ever experience? Well, you surround yourself with good people, don't dwell on the past and crack on. Steven Crowley (Para Triathlete) never sat back, always looked forward and is now one of the best UK para Triathletes we have. Enoy!

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A great 60 minute chat with the Welsh 'pocket rocket' and former World under 23/senior World Champion - Non Stanford. An eclectic mix of subjects as always being discussed in this interview, ranging from suntans to top trumps. Enjoy!

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Mark likes to keep things fresh, this show is a little different but still just as good as always. Triathlon Royalty Jane Hanson (AG Kona World Champion) joins Mark and helps him answer listeners questions and shoot the sh*t. Enjoy

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Mark has some new ideas for the show, he also gives out some candid advice you may, or maynot not wish to hear. Also in the show is a race review from Nick Wilson about his experience at the Dubai 70.3. Finally Mark chats to XTRI boss Stuart Mcinnes about why people are choosing to go back to 'grass roots' triathlon. You can check out these extreme triathlons here http://xtriworldtour.com/

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Have you always wondered what's the best wheel choice to use in certain environments and courses? What's the right tyre pressure, tyre width, are disc brake better, etc, etc, etc. Well the panic is over, in this show Mark asks these questions and many more to Mr Dov Tate a wheel designer who happens to know his stuff. Enjoy!

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There can't be many extreme triathletes who start the day at 03.30 am? Reporter, BBC presenter, Author (Dare to Tri), wife and Mum, Louise Minchin has a pretty busy schedule.

In this show Mark catches up with Louise to discuss her passion for triathlon, specifically her decision to go and compete in the extreme triathlon the Patagonman. The discussion isn't all about triathlon though, Mark and Louise quickly discuss the positive changes she has experienced working as a BBC reporter, and how this new attitude is allowing young women to pursue different careers. A fun and candid chat as always from the brick session - Enjoy!

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We have triathlon royalty as guest interviewers with Mr Duncan Shea-Simonds and Mrs Claire Shea-Simonds who chat to Mark and Caroline Livesey about their South American adventures (IM Argentina and Patagonman). Lots of fun in this show, banter and a special competition.

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What a year this AG athlete as had. Mark catches up with freespeed team member and World AG Ironman Champion Ruth Purbrook. A very relaxed and funny interview that you're gonna enjoy a lot.

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Mark is back! In this show he chats to Triathlon duo Tom and Lauren Vickery. Lot of banter as you'd expect from Mark and Tom, but also a great insight into what Lauren does on a day to day basis working as a physio for injured soldiers. Enjoy

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Continuing the theme from the previous show Mark chats to Heart Surgeon Dr Larry Creswell. They discuss why it's so important to have a healthy heart when pursuing arduous sporting events, including triathlon. Enjoy......

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In this show Mark chats to Dr David Triska (GP) to answer a listeners question regarding general health and how to identify any undiagnosed health issues that may damage your general health and well being, specifically cardiac and respiratory problems. Dr Triska shares is knowledge with Mark to ensure you're all racing fit and healthy - enjoy!

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The main theme of this show is why it's important to take some serious down time after a long race season. The team also discuss Kona, the Mallorca Long Course Weekend and Super League.
Lots of laughs in this episode; Mark even has a great triathlon excuse for you to enjoy!

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Mark chats with Pro Triathlete Matt Russell who was 6th overall at the Ironman World Championships in Kona 2018. Matt nearly died last year in Kona when a vehicle pulled out in front of him during the race. The injuries to his neck and throat were life threatening; it was a miracle he survived.

Against all the odds Matt came back to race Kona 12 months later with a phenomenal 6th place performance. Listen to Matt describe his journey and why he thinks a higher power has a different destiny for him.

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Mark quickly caught up with Joe Skipper in this episode. Find out what it takes to be top 10 at the 2018 Kona World Championships. A brilliant insight on how to race with maturity and patience, a cracking chat. Well done again Joe. Enjoy!

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Mark managed to catch up with triathlon royalty for this next episode. Chris McCormack, or Macca as he is affectionately known is a former ITU world class triathlete (top 10 ranking), an Olympian, and of course a 2 x World Ironman Champion at Kona, we could go on! Macca is not a man who suffers fools gladly and he's a guy who was, and still is, happy to have an opinion. Macca's genuine energy for the sport of triathlon is like no other; this is why he's created the most energetic and watchable triathlon format outthere - Super league. Listen to Macca chat candidly about Kona 2018, but more importantly his brain child - Super league. Enjoy........

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Mark catches up with Kristian Blummenfelt: this Norwegian athlete only know one way to race BLOODY HARD. Go hard or go home is Kristian's motto, find out what motivates this guy and find out what his intentions are for the Tokyo Olympics. This guy is a machine and certainly makes triathlon worth watching. He's also pretty good at that Super league as well.

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It's nearly Kona time, Andy, Rich and Mark chat about the up and coming World Championships in Kona. In addition to their predictions they also add their personal experiences racing on the Big Island. James has a race round up for you to enjoy. Andy tests Mark's and Rich's Kona knowledge in the quiz - it's a close affair!

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This show Mark catches up with yet another awesome Yorkshire athlete Sam Dickinson. Sam Dickinson may have been a late starter to triathlon, but two years after his introduction to the sport, he was the British junior champion and topped the table at the British Triathlon Super Series in 2015. In 2016 he won silver at the ETU European Championships, and represented GB at the ITU World Championships. In 2018 he won silver in the U23 elite race at the ITU World Championships on the Gold Coast.

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It's always great to have Laura on the show. Mark catches up with Laura after winning the ETU (Challenge) Long Course title at Madrid and to discuss her aspirations for Kona this year.

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He's back on the show from the big Island (Kona). We all know Andrew Starykowicz could power a small town in the USA. In today's show he chats to Mark about his overall chances in Kona and his intent to smash the bike record. Will he do it? Find out what he has to say about his chances. #quadslikelogs.

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Andy is down at the bike show so we discuss if a bike fit is the be all and end all? Also the team discuss some tips on how best to adapt to a more aggressive bike position. A very funny triathlon excuse from Pro Athletes Sam Pictor, race round up, and Thorsten Radde give us his insight into who's gonna perform well at Kona.

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Mark catches up with India Lee who won her debut 70.3 Weymouth race in testing conditions. Could ths be the right distance for her? Thorstan Radde has also gives us a quick insight into his predictions for Kona 2018.

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Another bonus chat with probably the best 70.3 Age Group triathlete in the World Chris Standidge. Just two mates chewing that fat about triathlon. Also a great Brecca swim - run race review from one of our many listeners - will it will inspire you?

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A bonus show that I should have pushed out a few weeks ago, but still very relevant. Brad has, and still is heavily involved with triathlon. specifically Ironman. We chat about how Ironman can improve the coverage for the World Championships, smack talk, doping and lots more. Enjoy!

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Another packed show for you including Andy's experience at the Otillo World Championships. Rich is also back racing some off road triathlon along with long course AG legend Charlie Pennington. Charlie Pennington sent in his race review from IM Denmark and a triathlon excuse fo you to enjoy.

The team discuss the current controversy and confusion regarding OSB (Outlaw) new race entry system. Mark also has a bit of a rant - nothing new there. Enjoy.........

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In today's episode Andy and Mark (Richard is on Holiday) speed through a number of interesting subjects. These include ironman's decision to give Matt Russell a Kona slot, Tim Dons successful Kona qualification and the news that convicted DOPER Alexander Nikolayevich Vinokourov will also going to Kona 2018 after qualifying at IM Denmark. We also discuss the Irish Times article which basically ridiculed and mocked triathletes across the world...... Finally we answer a question from a listener all the way from NY about how best to train if you have a manual job. Oh and a great triathlon excuse and race review as always - enjoy!

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In today's episode Andy and Mark (Richard is on Holiday) speed through a number of interesting subjects. These include ironman's decision to give Matt Russell a Kona slot, Tim Dons successful Kona qualification and the news that convicted DOPER Alexander Nikolayevich Vinokourov will also going to Kona 2018 after qualifying at IM Denmark. We also discuss the Irish Times article which basically ridiculed and mocked triathletes across the world...... Finally we answer a question from a listener all the way from NY about how best to train if you have a manual job. Oh and a great triathlon excuse and race review as always - enjoy!

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Yet another great interview with 4 x Paralympian Claire Cashmore (Gold medal at Rio De Janeiro) . You're gonna really enjoy Mark's chat with Claire who has been to 4 Paralympic games, plus lots of European and World Championships over the last 16yrs. To top that off she was awarded an MBE for her contribution to Para Swimming.

Find out how Claire really lost her arm and how she's managing to adapt to her new goal of representing Team GB at triathlon at the next games. Lot of laughs along the way - enjoy!

More about Claire here http://www.clairecashmore.com/

20% discount code for the foodcell here www.thebricksession.com

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In this show Mark chats to Dr. Josephine Perry from Performance in Mind (www.performanceinmind.co.uk). Josephine as been a triathlete for more than a decade now, regularly representing Great Britain at various Age-Group events and Ironman over that time.

She has been undertaking research since last summer, looking at the impacts of technology on the risk of exercise addiction.

Some interesting findings too, suggesting that the risk of exercise addiction in ultra-endurance athletes is higher than has previously been reported and that use of health technologies can increase the risk of becoming addicted to exercise - enjoy.

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This is the perfect show if you're planning a long run (approx 90mins). Today the team discuss how to recognise self sabotage/handicapping and how to develop techniques in which to reduce and avoid its negative effects. Lots of banter and laughs along the way, as normal. See who wins Andy's quiz this week. Race round up with James (still single) and we also have a great race review and triathlon excuse from some of loyal our listeners. Also don't forget to check out the 20% discount code for the foodcell nutrition carrying device on thebricksession.com website.

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Todays show the team (Andy, Mark and Ritch) discuss the art of peaking for race day and how to best work out your taper. We also have a Salford Triathlon race review and a triathlon excuse. Also check out the Foodcell I discussed on the show https://flowcell.co.uk/ . Enjoy......

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Great to have UK Ironman Champion on the show Joe Skipper. I think you're all gonna like our chat, unguarded, candid and honest from ROBOJOE.

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In this show we discuss how well the Ironman Bolton race organisers coped with the difficult circumstances leading up to the race. Did they do a good job?

The guys discuss how best to train and race in the current high temperatures we're all experiencing. Race round up with JP and of course the Andy's quiz. Enjoy

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Another packed show with Mark, Andy and Ritch (JP's round up). The main discussion points is the motor pacing incident at IM Austria and how Ironman handled that situation and how to accurately recognise fatigue when training. We also have a race review and a great triathlon excuse. Enjoy

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Michael Broadwith a 40-year-old from Hertfordshire does the end-to-end in 43 hours 25 minutes and 13 seconds. This maths teacher describes the highs and lows of cycling the length of the UK in RECORD time. A great insight into what the body and mind is capable of - some real gems in here. Enjoy

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The team discuss Ironman warm ups and correct pool etiquette. We also have a race review from one of our loyal listeners (Cardiff Triathlon) and of course a triathlon excuse. With lots more thrown in to boot. Enjoy.......

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Todays show we discusses the issue of sharing the road, specifically the incident with a number of triathletes who were racing at Windsor Triathlon. This selfish and dangerous riding caused a bit of a social media storm. We also discuss the use of caffeine in training and racing. We have all the normal segments as you'd expect, and some triathlon excuse from our listeners. Enjoy

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This is yet another awesome show where the team address real questions with real answers. Race round up as always. We also have another segment for the show - your race reports. None of your boring crap on this podcast! Thanks for listening..........

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A bonus chat with the very inspirational Simone Mitchell who came 2nd overall at Ironman Lanzarote 2018. She ran a 3.07 marathon and when she first started in this sport in 2012 her 400m PB swim time was over 10 minutes. So there is hope for us all!

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Andrew Starykowicz, is a Father, Husband and professional triathlete, in all these roles he has faced more than is fair share of challenges. Yet through all these difficulties he just gets better, stronger and wiser. Enjoy........

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The team answer some of your questions on this show. Drafting in the swim, how to train on holiday with the family and so much more. As always we have Andy's quiz, JP's race round up and a new feature we think you'll like. Enjoy the banter!

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Quick Challenge Championships race predictions with the "stats man" Thorsten Radde. Lets see who picked the winners?

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Another light hearted show packed with the normal banter with helpful triathlon advice from the trio of experts, Richard Stannard, Andy Blow and Mark Livesey. We have the 2 min race round up from the young gun James Phillips with. The main topic this week is discussing the 80% - 20% training model. Enjoy

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Even when Andy is out in the USA we still manage to get a show together for you. This episode is all about strength training and how best to incorporate it into your training. As always race recap and results with James, and of course the normal banter. Enjoy!

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The team discuss why having poor lab testing doesn't necessarily mean you won't perform on race day. A few funny stories along the way and yet another competition, that you, the listener can also join in with as well.

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Another fun packed show with Andy, Rich, Mark, plus new comer James Phillips with his weekend round up. The lads chat about Open Water swimming and how best to enter cold water, they also discus IM Texas (World best) and of course Andy's quiz. Plus so much more - enjoy.........

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I chat to Zibi specifically about the disappointing organisation at Challenge Roma. I also ask how the sport can gain some credibility back after the decision made by Ironman to acknowledge Ironman Texas as a legitimate World Record time after confirmation the race was short and poorly officiated. As always we chat about so much more......... enjoy.

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I get the chance to catch up with Alice Hector who beat some of the best triathletes on the circuit to come second at Challenge Rome. We chat about her awesome race, her nutrition hacks and how the Italian medics attend to fatigued athletes (very funny). We have a blast chatting about the organisation during this event, so much fun! Pretty sure you'll be laughing out loud a lot during this interview. Enjoy.

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Another jam packed show with a great new segment from James Phillips AKA the results man. The team chat about sleep, hallucinating, and of course Mark chats about his experience at Challenge Roma. We also have Andy's quiz with the scores currently 3 - 1 to Mark. Enjoy!

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The team chat about the individual results from the CW games. Andy chats about the DW kayak race over the weekend. New to the show is Andy's questions for Mark and Rich, who now have a running competition going. Enjoy.......

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Mar, Andy and Richard chat about the National Duathlon results, racing weight and so much more. The normal banter with the boys and a new competition between Richard and Mark. Enjoy!

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The main topic of conversation in this episode from the guys is how Duathlon can contribute to your triathlon training. Andy Blow should know he raced Elite at the 2004 World Duathlon Championships alongside GB Elite Tom Lowe. Richard Stannard was no slouch either at the run - bike run format. Andy also chats about his awesome 10th place at the Red Bull Neptune steps event. Bloody cold day in the office.

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As promised we catch up with Laura Siddall the Ironman New Zealand Champion 2018. Another great catch up with this awesome athletes and multiple Ironman Champion.

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The team quickly discuss the results from ITU in Abu Dhabi and IM New Zealand over the weekend. The main subject of the show is all about the importance of pacing when racing and training. Mark also gives you another amusing cycling story!

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I catch up with Laura who just missed out on the win at Wanaka 70.3 by just 11secs. However Laura did smash the bike record and will be racing IM Taupo in great shape. This is a great interview and probably one of my best to date.

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Me, Richard Stannard and Andy Blow chat about what constitutes being a good remote coach and what an athlete should expect for their money. We also discuss some of the mistakes we made early in our triathlon careers that could have saved us some a lot of time and energy. This is a belter of a show so please enjoy!

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Another great show today - Rich, Andy and I chat quickly chat about the awesome GB results at IM 70.3 Dubai. The main topic of conversation is the pros and cons of indoor training apposed to outdoor training. Enjoy!

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A quick pre race chat with Kimberley Morrison who is racing Dubai 70.3 Friday (tomorrow). I tried to chat to Nikki Bartlett but the sound quality was poor, so we missed out there. This is a stacked field with some of the Worlds best racing so its going to be a tough one. We also have friend of the show Will Clarke racing with 3 of his BMC team mates.

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In this episode the team (Richard, Andy & Mark) discuss marginal gains, we try to best answer a listeners training question regarding his training approach for 2 x 70.3 races with a four month gap.
Richard also chats about how to really get good at swimming - no short cuts, or hacks though.
Mark interviews Matthew Pritchard (AKA) Dirty Sanchez, who has stopped all his drug and booze fuelled antics for a more extreme lifestyle. Matt now challenges his mind and body in a different way, extreme physical challenges, multi disciplined events including Ironman, and undertaking a personal challenge of completing 30 x 70.3 IM in 30 days and much much more. Warning he does swear more than Mark! Enjoy

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I quickly catch up with Susie Cheetham 2 x top 6 finisher at Kona and a bunch of other great results to her CV. She's racing this weekend at SA 70.3 so quickly listen to her chat about how she thinks she'll do. We're also going to get Susie and Emma Pallant back on the show together after the race to discuss how it all went.

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Emma's resolve, hard work and stoic determination just shows what can be achieved with good old fashioned hard work. One of the best 70.3 Pro Triathletes in the World and this year she's going FULL IRONMAN DISTANCE. Coached and supported by her brilliant coach Michelle Dillon and Stuart Hayes.

In this bonus episode we quickly chat about her 70.3 race in SA. We'll be speaking to Emma after the race next week (which she hopefully would have won) to discuss her going to Kona 2018.

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A new line up for the show - joining Mark on a regular basis will be Richard Stannard and Andy Blow.
Mark chats to an inspirational female Pro who is a top 10 Ironman Kona finisher, the current Swedish long course record holder. Asa Lundstrom is also training to be a Doctor, and if that isn't enough she's started her own coffee business as well.

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Great news I have been selected to race the Patagonman in Dec 2018 along with Chris Stirling and Lucy Gossage. On this show I chat to the event organiser about this unique event in South America. I also catch up with Chris Stirling for his reaction at being selected. The race received a huge response from around the world with the UK being the second largest number of entries for the lottery. 20 athletes from the UK have been selected to race.

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It was great catching up with Richard Stannard AKA "the fish". He was British triathlon champion in 2001, aquathlon world champion in 2003, 2006 and 2011 and biathle world champion in 2005, 2007, 2010 and 2012.

Richard has been in the triathlon game for over 20 years and is still training and racing at the highest level. Richard is the current British Masters record holder in the 200m free, 400m free, 800m free and 1500m free categories.

A top chap!

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I quickly catch up with legend Thorsten Radde and discus the new Pro scoring system for Ironman for 2019. In addition to this I chat to author Rob Cummings who wrote the book 'chasing Kona'. The book describes his journey from an overweight heavy smoker to 2 x AG Kona Ironman qualifier.

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I chat to Bob De Wolf who is the team manager of BMC Triathlon. One of the most professional and well recognised Pro Teams on the triathlon circuit. Bob chats to me about his role and responsibilities as the team manager, he also announces some new sponsors and team members for the 2018 race season- exciting times for Team BMC. A top bloke!

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I have another little rant but impress myself for not swearing! I chat to the outstanding long course triathlete Yvonne Van Vlerken. 14 sub 9 hrs Iron distance races under her belt, a 2nd place in Kona and 3 Wins at Roth not to mention the many 70.3 victories. Yvonne is the most prolific and consistent athlete on the circuit to date. Find out how she manages to do what she does so well - a very simple solution.

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I chat to Steffi Steinberg who won the Ultraman World Championships in Kona 2017. The event is held over three days which includes a total of 10km swimming, 421km cycling and an 84km double marathon to finish on the final day.

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Richard and I catch up while I was out in Argentina watching and reporting on the Ironman event. My interview is with Andy Blow who I used to race back in the mid 90's, we catch up and discuss how much the sport has changed over the last 10 yrs. Andy has years of 'real' experience and gives a great insight into sports hydration and more.

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This was a real privilege and the first time I've had the oppertunity to chat to a 2 x Olympic gold medalist - Helen Glover MBE. We do chat a little about rowing, but as you'll find out Helen isn't too shabby at the 70.3 triathlon distance. In her first 70.3 race she came 2nd in her AG at Ironman Weymouth, and to be fair she didn't have a bloody clue what she was doing. Brilliant interview, amazing woman and inspiration to all.

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Eimear Mullan is no stranger to the Ironman and 70.3 podiums. The reason you've not heard from Eimear for a while is she has battled with an injury thats kept her out of the sport for almost 3 years. However, on her first outing at 70.3 Xiamen she only went and bagged it by just 12 seconds. True class from a tenacious individual and athlete.

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Today's episode I go on a little rant about British Cycling and team Sky, specifically my view on the BBC's programme which discussed the use of TUE"s and the culture of bullying within British Cycling. On a lighter note I chat to Mike Tree's and Stephen Honight about why it may be useful to use a power meter for your running.

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In this episode I chat to the youngest ever Ironman Champion at just 20yrs old - Phillip Graves. Phil has been on the triathlon circuit for many years and at 28yrs of age he still has a long future ahead of him. Listen to Phil discuss his training, working with the Brownlee's and what he plans to race this season, including Ironman Arizona next week.

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Robbie Britton is one of the best 24hr Ultra runners in the World; this guy is quit literary 'mad' for endurance running. After only 8 years in the sport Robbie came 3rd at the World Championships in 2016. This is a fascinating insight into what it takes to run so far and fast over 24hrs. Amazing stuff.......

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Triathlon coach David Tilbury Davis chats to us about his mentoring role with Lionel Sanders in Kona. He also discusses the issues faced by athletes specifically on the big Island and lots, lots more.

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Lauren Brandon is a former NCAA All-American swimmer from the University of Nebraska. Lauren began her triathlon journey racing Olympic distance, but changed to longer races in 2015. She made the move to full Ironman races in 2016 and ended her season with a 2nd place at Ironman Cozumel. Her strong swim/bike combo has become one of the best in the World. She's also a lot of fun!

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We get to chat again with inspiring role model Laura Sidall. Hear all about Laura's race at Kona - 3rd GB female and 16th overall in the World. She does so much more than race at the top level - MBE for Laura.

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Listen to the CEO of the Challenge Family - Zibi Szlufcik. See why the 'Challenge Family' is going from strength to strength against a very determined opposition. Healthy Triathlon.

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Will Clarke was on the big Island watching this race, so who better to discuss the KONA post race analysis.

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Today Will Clarke and Thorsten Radde discuss Kona predictions on the big Island, from the big Island. A great insight from the statistics guru and the 2 x sub 8hr Ironman.

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Another no nonsense interview with yet another World Champion. Spencer Smith is uncompromising, determined and just brilliant - he says what he likes, and likes what he bloody well says. A privilege to chat to such a LEGEND.

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Olympic and sub 8 hrs Ironman Triathlete. We hear about his long and distinguished career and his attitude towards life. What does the future holds for this awesome athlete now?

You can check out his new book here http://www.liveandlettri.com/book/

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Pete Jacobs is a former World Ironman Champion back in 2012. After a long and frustrating time battling chronic fatigue he is now back in a good place and ready to race in Kona again. Listen to his race predictions for this year and his own aspirations on the big Island.

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Mark chats to former Elite Windsurfer turned Pro triathlete back in the early 90's when triathlon was a real sport. This guy has so many National titles and Elite wins to his name its not worth listing. In addition to this he was also the GB Olympic Triathlon coach and all round triathlon legend - Richard Hobson......

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This episode we cut straight to the chase and catch up with Emma Pallant. Emma has had an outstanding season so far with a numerous stunning results. A fan of the show Emma is just getting better and better culminating with a 2nd place at the 70.3 World championships. Listen to her story about this fantastic achievement. You can also see Emma race next week at the Super League Triathlon - now thats going to be fun to watch.

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Today's episode we just get straight to it and chat to world class triathlete Sarah Piampiano. Sarah is a multiple IM and 70.3 Champion, with her most recent victory being in a 70.3 in China a few weeks ago. Sarah also finished 7th Female Pro in Kona 2016. Find out what she intends to be aiming for this year.

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This episode Mark chats to legendary swim specialist and coach Tim Floyd. Tim is head coach at the Texas based Magnolia Masters. In this interview Mark and Tim try to cut through all the bullshit and gimmicks regarding swim training and swim aids.

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Lionel Sanders is one of the fastest long course triathletes in the world. In this interview Lionel chats about his darker days prior to discovering triathlon. He also shares his thoughts about all things triathlon, and of course his Kona aspirations. Enjoy!

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Mark and Rich discuss the ITU results from Canada this week and which Pro triathletes have qualified for Kona 2017 so far. Mark has a rant about the Ironman legacy programme amongst other things. The interview is with 2 x Outlaw Champion and record holder Kit Walker.

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Today Mark Chats to probably one of the best AG Ironman/long course athletes in the World- Brian Fogarty. Brian has consistently peppered the Pro results over the last 2 years with an outstanding result at IM Bolton last week where he finished 4th overall and produced the fastest bike split of the day.

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Mark and Rich discuss Challenge Roth, Ironman Frankfurt and of course Ironman Bolton. We also discuss the fast and furious short course racing at Hamburg over the weekend. Mark has a bit of a rant about poor referee decisions and the promotion of known drug cheats in the sport.

Rich finally got to chat to Alex Yee who is the current World Junior Duathlon Champion, 5th at the World Triathlon Championships. Alex runs a 13.37 for 5km on the track, all this at just 19yrs old. Listen to Alex discuss what the future holds for him and how he's coping with his injuries from a previous bike crash.

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A special episode with a short interview with two up and coming triathletes Kyle (7yrs) and Corey (12.5 yrs) Whiteford. These young lads are triathlon 'mad'. Corey has as already been selected for the Scottish Tri start squad - enjoy this fun chat.

Also we chat to one of the best triathlon coaches around - Matt Dixon (Purple Patch Coaching). We discuss some great topics including what it takes to qualify for Kona as an AG athlete, plus a whole lot more.

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In this special episode we profile Ironman Bolton with the legend "stats man" Thorsten Radde. We also chat to podium favourite Nikki Bartlett and Male favourite and 2 x sub 8 hrs Ironman Will Clarke.

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Dr Mark Tallon Phd talks specifically about Ironman nutrition, how much to take, what to take and when to take. This is a must listen if you're struggling to perfect your race nutrition plan.

Mark also designed the flowcell which is a bike mounted food storage system that actually allows you to carry that all important nutrition required for long races. Check it out here and if you're an Xhale user you'll get a discount.

http://flowcell.co.uk

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We finally tracked Jodie Stimpson down. Rich and Mark team up to chat to Jodie about her aspirations for the Tokyo Olympics, new relay format, coping with injury, and so much more. You'll also find out what music she listens to on the dreaded treadmill. You'll certainly learn so much more about this phenomenal athlete after this great interview.  
 

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We chat to Laura Siddall about her first Ironman victory at Ironman Australia, but also so much more including golf club design to her involvement with the Challenge events.
More about Laura here http://laurasiddall.com/blog/
You can follow Laura on Twitter @lmsiddall and FB https://www.facebook.com/laura.siddall.5333

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We chat to Matt about his success as a pure TT cyclist and how he has brought that valuable knowledge across to the triathlon world. He coaches some of the biggest names in the triathlon world including Tim Don's who posted the fastest ever Ironman distance triathlon record 7hrs 40mins 33 secs at Ironman Brazil.

Find out more about Matt on his coaching website http://www.mattbottrillperformancecoaching.com/

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Rich and Mark discus racing from the last weekend including the Challenge Championships. They also discus the British athletes who will be competing at ITU Leeds race this weekend. Mark chats to one of the best truly amateur AG athletes in the country Sam Proctor who recently won the Grafman 70.3 event.

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Exclusive interview with Susie Cheetham. Susie chats about her victory at Ironman Brazil and going sub 9 to beat the course record. You can read more about Susie on her website www.susiecheetham.com

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Listen to the awesome Lucy Charles and new Ironman Lanzarote Champion 2017 (new bike course record). Also listen to Mark Threlfall who smashed the Outlaw half course record.

Read more about Lucy here - https://lucycharleswimbikerun.wordpress.com

Read more about Mark here - www.markthrelfall.com

Bilbao Triathlon bilbaotriathlon.com

Train Xhale Training/coaching Platform www.trainxhale.com

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Mark and Rich chat about the last 2 weeks results, including IM St George 70.3, IM Mallorca 70.3 and ITU Yokohama. Mark interviews the only British 2 x Sub 8hr Ironman Will Clarke. Find out what Will thinks of Alistair Brownlee's result at St George 70.3 and his future as an Ironman Triathlete. Will reflects on his Sub 8 hr Ironman Texas (4th overall) and Kona 2017.

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Mark and Rich discuss the St George 70.3 and have a punt on who's going to bag that one! Rich chats to Pro Triathlete Caroline Livesey specifically about her great result at IM Texas with a PB time of 9.18. Mark interviews Pro Cyclist (Ford Eco Boost rider) Charmaine Porter and her experience riding in the Tour De Yorkshire.

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Episode 8 with Mark Livesey and Rich Horton (Elite athlete) chat about the forthcoming European Duathlon Championships. Also two fantastic interviews with the Challenge Gran Canaria Champion Emma Pallant and Ironman Texas Champion Matt Hanson.

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The introduction of Rich Horton (new addition to the Brick session as Co-host) Elite triathlete and Duathlete - coach for team triumph. Rich has just been selected for the European Elite Duathlon Championships 2017.
https://www.facebook.com/triumphcoaching1/

Interview with LEGEND Michelle Dillon (double Olympic triathlete and all round machine) of TEAM DILLON and coach to the awesome Emma Pallant. Enthusiastic and so positive is the best way to describe this inspirational woman, athlete and coach.

http://www.teamdilloncoaching.com/

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Chat with Joanna Zeiger:
Joanna competed as a professional triathlete from 1998-2010. She placed 4th in the Sydney Olympics and was the 2008 Ironman 70.3 World Champion. She excelled at all 3 distances in the sport of triathlon, winning races in the Olympic, Half Ironman, and Ironman distances. She is an Olympic trials qualifier in 3 sports – marathon, triathlon and swimming.

Author of "The Champions Mindset"
https://www.amazon.com/gp/product/B01IN8O4QQ/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B01IN8O4QQ&linkCode={{linkCode}}&tag=joannazeiger-20&linkId={{link_id}}
http://joanna-zeiger.com/jzeiger/

James Mitchell Photography
https://www.jamesmitchell.eu/

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I talk to Dov Tate from Parcours race wheels about aerodynamics, wheel set up, tyre selection and much much more.

I also catch up with Kimberly Morrison and Rachel Joyce. All this in just one episode.

If you have any questions or subjects you'd like me to discuss please email me mark@trainxhale.com

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This week I interview Thorsten Radde who is the mastermind behind www.trirating.com.

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Tom and Mark discuss the benefits of swimming drills/aids and when to use them, if at all. Interview with Pro Ironman triathlete and legend - Jodie Cunnama (former Swallow).

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Episode 2 of the Brick Session with Dr Tom from Trimechanics and Mark Livesey from TrainXhale.
This week we have a very candid interview with 2012 Olympian Stuart Hayes, who gives an inside view on what it was like at the 2012 Olympics preparing to support the Brownlee's in their bid for gold.
Discussion of the week centres around planning your training with races in mind.
Dr Tom's sexy science section covers the 'sleep low' carb cycling strategy and why it could revolutionise your training.

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Coach Mark Livesey and Doc Tom Hughes chat about the importance of logging training and an interview with "the voice of Ironman" Paul Kaye.

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