Mr Smith Talks Triathlon

Mr Smith Talks Triathlon
Practical triathlon advice for every-day athletes (not just the racing snakes…)

68 - Six unusual swim tips
Aug 3 • 11 min
Having just done a big technique focus in swim squad, I want to pull back from the details and look at the big concepts we’re trying to achieve. So six swim tips coming up, but explained in different / unusual ways.
67 - Performance is a habit, not a 12 week plan
Jul 26 • 9 min
True peak performance doesn’t come in a 12 week training plan. So stand back from the details of a training plan, and lets build habits that will help you be successful in the long term: nutrition, sleep, strength work, and all other other things that…
66 - ERG mode & smart trainers
Jul 19 • 12 min
ERG mode is switched on by default for most smart trainers. There are some great benefits from using ERG mode and obvious reasons to use it. But there are also times where it’s better not to use it. Listen in to understand the different situations
65 - Exercise vs Training vs Racing
Jul 6 • 12 min
What’s the difference between exercise, training, and racing? Purpose or intent. Being clear on what your purpose is for each session means you can get the most out of it, whether that is exercising for fun and fitness, training towards an outcome, or…
64 - Mid Winter Blues
Jun 24 • 10 min
6min of sunshine in Wellington last week. That’s enough to give anyone the blues. But the mid winter blues are a real thing right now, so don’t try and fight it. Recognise it might be happening, be kind to yourself, and be prepared to take a break from…
63 - Curses of the “average” athlete
Jun 15 • 12 min
Do you train plenty but don’t seem to get a lot faster? Has performance plateaued and you’re not sure why? It could be that you are stuck in a rut like many “average” or “typical” athletes are. Here are 4 common “curses of the average athlete”, and what…
62 - Importance of MEDIUM intensity training
Jun 8 • 17 min
MEDIUM intensity training has a distinct purpose and place in a training plan. So the trap is to make sure it’s not your only or main intensity used. Make sure there is plenty of LOW intensity, a little HIGH intensity, and some MEDIUM intensity across the…
61 - Importance of HIGH intensity training
Jun 1 • 21 min
Yes high intensity training is tough, but it’s not something to be avoided. There are big benefits to had from small amounts of intense training. New athletes, older athletes, and everyone in between should have some level of high intensity in your…
60 - Importance of LOW intensity training
May 25 • 31 min
Slow down to speed up. It can be a really hard concept to get your head around, but time spent going slower has huge benefits to your long term performance: health, base efficiency, and a platform to achieve more. Don’t be in a rush to be a little bit…
59 - “Ultramarathon” Race Report
May 18 • 24 min
We might not have events happening right now, but hearing people’s experiences are so valuable to help focus on what’s important now, to give us the best results for those events in the future.
58 - Reminders about Recovery
May 10 • 27 min
Even though we’re not trying to be in peak form at this time of year, it’s important to remind ourselves how important recovery is. If we can set up some recovery habits and behaviours now, those will will be hugely beneficial throughout all levels of…
57 - Warmups and cool downs
May 4 • 26 min
Do we need to warm up and cool down? Traditional thinking says yes but there is evidence to suggest it may not be necessary. So if you’re not big on warmups or cooldowns don’t assume you’re doing it “wrong”. Stay in touch with your body, be prepared to…
56 - Foundations for success
Apr 28 • 22 min
Right now is the perfect time to be laying foundations to make your next season even more successful. Are you making the most of that opportunity? Health, strength and durability, skills, etc are things we can all work on to make the swim bike run…
55 - Balancing stress
Apr 20 • 22 min
COVID19 means disruption, change, and stress for just about everyone at the moment. That can affect both mental and physical health, so we have to be very purposeful about adding extra training stress on top. Be very clear about when is the right time for…
54 - Bike and Run testing
Apr 14 • 31 min
After a few weeks of post-season downtime, a few weeks of getting back into training, and a few weeks of adapting to life under lockdown, it’s now time to do some bike and run benchmark testing. We outline what testing we are doing, why, and how to get…
53 - Time for some certainty
Apr 6 • 19 min
With so much unknown about the future it’s time to establish some certainty. And that certainty is 2 key things our squad is training towards: Wuu2k ultramarathon, and the Wellington Tri Club Winterman. Whether the planned events happen or not, we will do…
52 - Self care under lockdown
Mar 29 • 33 min
We never imagined it would come to this, but now we’re under lockdown we need to make the most of the situation. Yes there are actually some positives and plenty of opportunities - sometimes we just need to go looking for them
51 - How we’re training under lockdown
Mar 24 • 9 min
COVID-19, and particularly Alert Level 4, changes how we need to train right now. But there are plenty of ways to make the most of this time. Are you going to make the most of this opportunity?
50 - WTF?!
Mar 22 • 9 min
The world has changed massively in the last 2 weeks. How do we adapt?
49 - Debrief from Ironman and 70.3
Mar 11 • 31 min
Last weekend were the two biggest events of the season for our team: Ironman and 70.3 in Taupo. We talk through some of the things that led to PBs for Doug and Gerrard, plus observations from the sidelines.
48 - Ironman Visualisation
Feb 27 • 14 min
We all know that written race plans lead to greater success. Visualisation is the next step on, where you dedicate time to playing through that plan, seeing, smelling, and feeling the experience. That reinforces it to your brain, then your subconscious…
Episode 47 - Race Day Mindset
Nov 27, 2019 • 25 min
By now your physical training is done - you can’t get any fitter or faster. What you can do is prepare to execute the best possible day you can, and that comes almost entirely from mindset. Remember: “How you feel at any point in time does not dictate…
Episode 46 - Half Ironman Goal Setting
Nov 24, 2019 • 13 min
Being clear on your goals is critical to achieving what you want out of a race. But there is a big difference between goals that will help you achieve success, versus goals that may sabotage your success.
Episode 45 - Half IM Pacing
Nov 21, 2019 • 18 min
Whether you are racing for glory or just aiming to cross that finish line you will need a pacing plan so you get to that finish line with your best possible result
Episode 44 Preparing Equipment for Race Day
Nov 19, 2019 • 16 min
You probably have all the equipment already (if not get it NOW!), but you may have to make some choices about exactly what to use on the day, and make sure it is ready for the day
Episode 43 - Half Ironman Nutrition
Nov 17, 2019 • 19 min
The quantity and types of nutrition you’ll need on race day is different for each person. But there are some important guidelines we can all use
Episode 42 - Are you Half Ironman Ready?
Nov 13, 2019 • 12 min
We’re close to December Half Ironman events so it’s time to do a readiness check
Update - Sept 2019
Sep 17, 2019 • 0 min
Quick update to explain podcast on hold for a few weeks while Gerrard juggles priorities. We’ll be back early November
Episode 41 - Make group training work for you
Sep 10, 2019 • 25 min
Training with others is great for social support and the challenge to push harder or longer than you might otherwise. But it is all too easy to push too hard too often. We talk about how to make group training work for you across swim, bike, and run…
Episode 40 - Key Triathlon Equipment
Sep 3, 2019 • 29 min
There is a lot of different equipment you can use in both training and racing, and all of it has benefits. However there is a lot you can do with the basics, so we give some guidance on the different options to help pick and choose the things that will…
Episode 39 - Patience Young Jedi
Aug 27, 2019 • 20 min
We live in a world of instant gratification so it’s common to want/expect instant fitness returns too. But it just doesn’t work like that. True peak fitness takes time and is hard earned. We talk about the importance of thinking long term, but taking…
Episode 38 - Get the most from your GPS device
Aug 20, 2019 • 28 min
Who has a GPS watch or bike computer they look at to see how long they have been going and how fast they have been going? There is so much more more these devices can do for you, but as always we focus on the key things that will make the biggest…
Episode 37 - Embrace your Time Trials
Aug 13, 2019 • 22 min
No one loves a time trial, and most people will avoid them if possible. But you should not dread them. Time Trials are fantastic training sessions, and an opportunity to learn a lot about yourself. If you don’t do that learning throughout training you…
Episode 36 - Training and Recovery Nutrition
Aug 6, 2019 • 31 min
Nutrition can be such a confusing area so this week we give you some simple and practical ways to tweak your current nutrition without needing a complete overhaul. Spoiler alert: it should be as simple as fuelling your training and recovery for…
Episode 35 - Understanding training zones
Jul 30, 2019 • 31 min
Training zones are there to help you get the most out of your training (rather than take the fun out of it as some people believe!). But you need to understand the training zones associated with your training plan, and why some zones are more beneficial…
Episode 34 - Choosing your Half Ironman event
Jul 22, 2019 • 34 min
There are 8 Half Ironman distance events around New Zealand between December and March. Each of those is different so listen in to find out which one(s) might appeal or be good for you.
Episode 33 - 5 steps to improve your nutrition
Jul 9, 2019 • 13 min
Nutrition changes of sound simple but they’re not always easy to make stick. Instead of trying to change everything at once just pick one thing and commit to doing to well for 3 weeks to build a new habit. We’ve got 5 different ideas for you to choose…
Episode 32 - Mindset for racing
Jun 25, 2019 • 24 min
Whether you are competing to win, or simply out there to complete and event, your mindset has a huge impact on the outcome. Make sure your mindset is aligned to your capabilities, prepare for the tough times, and create the race experience you want.
Episode 31 - Why you want a cycling power meter
Jun 18, 2019 • 26 min
Cycling power meters are more affordable than ever, and give huge benefits in your triathlon training and racing - especially for busy athletes looking to get the most benefit out of your training. We explain what a power meter is, why you want one, and…
Episode 30 - Best diet for endurance athletes
Jun 11, 2019 • 23 min
There is too much advice on the Internet about diet and nutrition for athletes. Hot topics come and go, companies are trying to sell you things, and there are a lot of confusing messages. So we compare 5 diets popular with endurance athletes, and tell you…
Episode 29 - Nutrition for Wuu2k
Jun 3, 2019 • 13 min
Our Wellington squad is running an offroad marathon and ultra marathon (Wuu2k) as the winter training focus. This episode gives advice about planning race day nutrition for that event, but is also relevant for anyone doing such longer / lower intensity…
Episode 28 - Become your own coach
May 21, 2019 • 20 min
Coaches have a critical role in your sporting development. But not everyone has a coach, and your coach is not with you 24 x 7. So you also need to be your own coach. Ask yourself the relevant questions, monitor your progress, and make decisions on the go.
Episode 27 - Rebuilding fitness
May 14, 2019 • 19 min
Rebuilding fitness after a layoff can feel like a struggle. Coach Gerrard is going through that process right now so shares his experiences so far, and has tips for anyone else going through the same. “It won’t happen overnight but it will happen”.
Episode 26 - Get more from your running
May 7, 2019 • 24 min
We all want to run faster and perform better but it doesn’t happen overnight. Consistency over time is key, and minimising injuries helps you to be more consistent. We also explain how strength and mobility contribute, along with practical tips about…
Episode 25 - We’re back!
Apr 30, 2019 • 21 min
We have been off the air for a while so time to explain why, learn more about the hosts Doug and Gerrard, and find out what’s coming up in future episodes
Episode 24 - Conversations from Ironman Camp
Jan 29, 2019 • 30 min
Our recent Ironman camp had lots of conversations around race prep and ll related matters. We wrap up some of those conversations here, including: weightloss amongst peak training, race nutrition and hydration, dealing with nerves and the mental aspect of…
Episode 23 - Preparing for the Ironman Run
Jan 21, 2019 • 28 min
Just about everyone slows down on the Ironman run, but those who slow down the least get the best results. The run, just like the ride, requires a smart pacing and nutrition, but it’s also the time that your mental strategies are called on the most. We…
Episode 22 - Preparing for the Ironman Ride
Jan 15, 2019 • 25 min
The bike leg is the longest part of an Ironman, and in a lot of cases the most crucial. A well executed ride sets up your run. Nutrition and pacing are the cornerstones of this ride, but there are plenty of other aspects to consider too, depending on…
Episode 21 - Preparing for the Ironman swim
Jan 8, 2019 • 28 min
Part 1 of 4 episodes preparing you for Ironman. In this episode: the swim. Things that everyone needs to be ready for, and the specific difference between people with different goals for the event - covering everything from those simply trying to…
Episode 20 - Training through the holiday period
Dec 18, 2018 • 21 min
The holiday season is here so it’s important to find the balance of training / family / relaxing / work / etc. Be clear on your priorities, figure out how to make your training work in amongst everything else, and give yourself permission to relax and…
Episode 19 - Need to know for Rotorua Half
Dec 11, 2018 • 22 min
This week more detail about recovering from key events, as well as our run through about what to expect at the Rotorua Half this weekend. Race well everyone!
Episode 18 - Post event recovery & Taupo 70.3
Dec 4, 2018 • 26 min
Recovery after a key event is absolutely vital if you are going on to other events and training soon after. The goal is to to be bursting to get back into your next training, so think about how best you can achieve that through your recovery. We also talk…
Episode 17 - All about IronMaori Half
Nov 27, 2018 • 24 min
It’s race week for IronMaori so we have a special guest (Mr Warren Sue) to talk about his experience at the event, with insider tips and things you need to know leading into it.
Episode 16 - Half Ironman Pacing
Nov 20, 2018 • 25 min
Last week we talked nutrition, and this week it’s pacing. Those are the two critical components to set up your performance in the second half of the run. And that second half is where the most time is likely to be gained or lost in your race. Pace it…
Episode 15 - Half Ironman nutrition
Nov 12, 2018 • 25 min
There is no “one size fits all” for race day nutrition, so although we can’t tell you exactly what or how much to eat and drink, there are some simple guidelines to help you work it out. Remember it’s up to you to try things in training, so you are…
Episode 14 - How to set effective race goals
Nov 6, 2018 • 21 min
Throw away your time goals - they simply lead to fixation on the outcome, and often disappointment from not achieving perfection. Instead, lets set goals that help you through the process of doing your best possible event. When you do this, the outcome…
Episode 13 - Ten Ways to a Faster Half Ironman
Oct 30, 2018 • 27 min
There are many ways to go faster on race day, but we’ve chosen ten that are practical and simple for everyone to implement.
Episode 12 - Spring Camp + Run/Walk
Oct 23, 2018 • 18 min
We talk about the experience and lessons from spring training camp, plus how to use the run/walk approach to get your best possible result in your Half or Ironman.
Episode 11 - When will I get faster?
Oct 9, 2018 • 26 min
We all want to feel like the training is making us faster. But don’t try and be fast all the time in training. Do the right training at the right time so you hit a true peak for the most important events. Think long term, not short term.
Episode 10 - Triathlon is not swim, and bike, and run
Oct 2, 2018 • 18 min
Triathlon is one sport. It’s about integrating swim, bike, and run disciplines - not training them as 3 separate sports. Listen in to hear about differences between triathlon and the individual sports. Plus sessions throughout the week are related to each…
Episode 9 - Lessons from an every-day athlete
Sep 25, 2018 • 21 min
Long time squad member Warren Sue talks about his time in the sport, the ups and down, how to make it work when juggling family and work, and other lessons that have helped him make the sport an ongoing part of his life.
Episode 8 - Slow down to speed up
Sep 18, 2018 • 21 min
It’s easy to fall into the trap of thinking “I don’t have much time to train so I need to train harder”. However that often leads to training in the “gray zone” where you are loading the body with more stress, but not the right stress to actually get…
Episode 7 - What’s recovery all about?
Sep 11, 2018 • 18 min
It’s not about how much training you can DO - it’s about how much training you can recover FROM. Training breaks down the body, and recovery helps it repair and get stronger. Its only with appropriate recovery that you get the benefits of the training.
Episode 6 - Six ways to get faster (without training harder)
Sep 4, 2018 • 17 min
We can get very focused on doing the training day in day out, but there are plenty of things outside of training that will help us lift the performance. We talk about six of those today. And remember: small amounts on a regular basis make a real…
Episode 5 - Think and Eat Like an Althlete
Aug 28, 2018 • 21 min
Carrying on the nutrition theme, we talk about: fuelling your training, timing of food, different needs at different stages of training, and ensuring weight-loss goals don’t sabotage your training.
Episode 4 - Day to Day Nutrition
Aug 21, 2018 • 17 min
Our team want to know more about nutrition so we make a start here. But many more episodes will be needed on the subject! Today we talk about how important attitudes and behaviours are, and the simple foundations of good day to day nutrition
Episode 3 - Effective Indoor Training
Aug 14, 2018 • 17 min
Choosing your indoor trainer, setting up the environment, using technology, and of course making sure you do specific training - not just mindlessly spinning away
Episode 2 - 4 keys to a successful season
Aug 7, 2018 • 14 min
This week we talk about what’s been happening in the team with a 5k TT at Park Run. Plus we dive into the 4 keys to a successful season. Obviously one of these is to do your training, but the other 3 are NOT about your training!
Episode 1 - Start your training the right way
Aug 3, 2018 • 13 min
Meet Doug Stark and Gerrard Smith, and find out what this podcast is all about. Plus practical advice to make sure you have started your training in a sustainable way - not getting too carried away with excitement too early.