Cover art for podcast Mr Smith Talks Triathlon

Mr Smith Talks Triathlon

92 EpisodesProduced by Mr Smith's CoachingWebsite

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

92 Episodes | 2018 - 2021

91 - Holiday training strategies

December 14th, 2021


The Christmas holiday period is coming and whilst it’s meant to be an opportunity for R&R it can involve stress about work, families, travel, and …

90 - Prepare to Suffer

December 7th, 2021


Finally an event is happening! With all the uncertainty our minds probably haven’t been in “race prep mode”, but it’s time to switch into that now. Here’s my take on what to expect from the event.

89 - Go faster by walking

November 23rd, 2021


Walking in an event is seen as failure by so many people. But have you ever thought about how you can use walking to go faster in an event? Most people doing Ironman and Half IM events are going to benefit from walk …

88 - How to swim in the open water

November 16th, 2021


Open water swimming has a lot in common with pool swimming, but there are a number of differences too. We’ll go through what those differences are, …

87 - Dealing with cancelled events

November 9th, 2021


It’s really disappointing to see December Half Ironman events being cancelled. We’re all affected in different ways, and once we start processing that disappointment we can start to see there are opportunities that come …

86 - The only two “magic workouts”

October 19th, 2021


We are always looking for those “magic workouts” that will change everything, and I’m here to tell you there are in fact 2 magic workouts. Kind of...

85 - One word for guaranteed success

October 12th, 2021


Guaranteed success is a big claim, but if you choose one word (a mantra), constantly reinforce that word to yourself, and live or act out that word, it can massively influence an outcome.

84 - How to ride a bike (for triathlon)

October 5th, 2021


Obviously you can already ride a bike, but I’m going to give you a few foundational things to check, reminders about key skills on the bike, and triathlon-specific things to work on

83 - Training nutrition

September 29th, 2021


The line between training nutrition and day to day nutrition can be very blurry. But if we separate the two, and address what’s needed for each individually, we can build both health and great performance

82 - Recovery vs Adaptation

September 15th, 2021


Coaches always talk about the importance of recovery, but the most important thing we are after is actually adaptation. Adaptation comes from an appropriate balance of training load / stress, AND an appropriate level of …

81 - The annual chat about training intensities

September 8th, 2021


A lot of people try to improve their performance by simply training harder. The problem is they get stuck in a middle "grey zone" of training that feels good but is not improving performance. Listen in to understand why …

80 - What equipment do I need?

August 31st, 2021


Triathlon is an expensive sport and everyone seems to have the flashest equipment out there. But you don’t need all the fancy stuff to enjoy the sport and perform well. Listen in as I talk through the important pieces …

79 - Understanding your training plan

August 24th, 2021


Every coach has a different approach to training, so it’s important you understand the thinking behind your training plan. By understanding that, and knowing yourself, you can make sure the two parts marry up to make …

78 - The importance of being adaptable

August 17th, 2021


Last week I talked about the importance of consistency, but consistency is not about being perfect. It’s about adapting to stuff going on around us, whilst staying on track towards our master goal. I’ll give you six …

77 - Why consistency is important, and how to achieve it

August 10th, 2021


We all know consistency over time in training is important, but do you know why? And do you know how to help make it happen. Take 13min out of your day to listen to this podcast, and you’ll be armed with ways to achieve …

76 - Nutrition Challenge Week 6: Consistency & Quality

November 17th, 2020


This is the final in the nutrition podcast series. To date we have talked veges, protein, mindful behaviours, and training and recovery nutrition. …

75 - Training and Recovery Nutrition

November 4th, 2020


Now that we have established our day to day nutrition foundations, it’s time to consider how training fits in with those, and what we do differently to support our training.

74 - Nutrition challenge week 4: Mindful eating behaviours

October 13th, 2020


Having focussed on the basics of day to day nutrition the last couple of weeks, this week it’s all about behaviours and HOW you are eating. Are you making conscious choices? Are you paying attention as you eat? Are you …

73 - Nutrition challenge week 3: Protein

October 1st, 2020


We started by recording a food log. Last week we put the focus on meeting the 5+ a day fruit and vege goal. And this week we add on one more thing: …

72 - Key things for squaddies

September 29th, 2020


This podcast is specifically for the Wellington squad. Talking about important etiquette and safety when training together, plus tips about your training plan, training zones, and thinking ahead to events.

71 - Nutrition challenge: week 2

September 22nd, 2020


Week 1 of the challenge was to simply record what you eat and drink for the week. Even if you have an imperfect record, you still have really useful …

70 - Nutrition challenge: week 1

September 15th, 2020


Good nutrition practices are a foundation for good health and performance. So here is a simple six week challenge to learn about yourself, and adjust your nutrition practices. No fad diets. No magic pills and potions. …

69 - Half Marathon race planning

August 18th, 2020


A half marathon can seem only a “small” event compared with Ironman or a Half Ironman. But it is still an endurance event worthy of some fore-planning. A little thought into goals, pacing, nutrition, and mental strategy …

68 - Six unusual swim tips

August 3rd, 2020


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 …

67 - Performance is a habit, not a 12 week plan

July 27th, 2020


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 …

66 - ERG mode & smart trainers

July 19th, 2020


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 …

65 - Exercise vs Training vs Racing

July 6th, 2020


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, …

64 - Mid Winter Blues

June 25th, 2020


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 …

63 - Curses of the “average” athlete

June 15th, 2020


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 …

62 - Importance of MEDIUM intensity training

June 8th, 2020


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, …

61 - Importance of HIGH intensity training

June 2nd, 2020


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 …

60 - Importance of LOW intensity training

May 26th, 2020


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 …

59 - "Ultramarathon" Race Report

May 19th, 2020


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 …

58 - Reminders about Recovery

May 11th, 2020


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 …

57 - Warmups and cool downs

May 4th, 2020


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 …

56 - Foundations for success

April 29th, 2020


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? …

55 - Balancing stress

April 20th, 2020


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 …

54 - Bike and Run testing

April 14th, 2020


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 …

53 - Time for some certainty

April 6th, 2020


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 …

52 - Self care under lockdown

March 30th, 2020


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 …

51 - How we’re training under lockdown

March 24th, 2020


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 …

50 - WTF?!

March 22nd, 2020


The world has changed massively in the last 2 weeks. How do we adapt?

49 - Debrief from Ironman and 70.3

March 11th, 2020


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

February 27th, 2020


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 …

Episode 47 - Race Day Mindset

November 27th, 2019


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 …

Episode 46 - Half Ironman Goal Setting

November 24th, 2019


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

November 21st, 2019


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 …

Episode 44 Preparing Equipment for Race Day

November 19th, 2019


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

November 17th, 2019


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?

November 14th, 2019


We're close to December Half Ironman events so it's time to do a readiness check

Update - Sept 2019

September 18th, 2019


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

September 10th, 2019


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 …

Episode 40 - Key Triathlon Equipment

September 3rd, 2019


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 …

Episode 39 - Patience Young Jedi

August 27th, 2019


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 …

Episode 38 - Get the most from your GPS device

August 20th, 2019


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 …

Episode 37 - Embrace your Time Trials

August 13th, 2019


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, …

Episode 36 - Training and Recovery Nutrition

August 6th, 2019


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 …

Episode 35 - Understanding training zones

July 30th, 2019


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 …

Episode 34 - Choosing your Half Ironman event

July 23rd, 2019


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

July 9th, 2019


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 …

Episode 32 - Mindset for racing

June 25th, 2019


 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 …

Episode 31 - Why you want a cycling power meter

June 18th, 2019


 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 …

Episode 30 - Best diet for endurance athletes

June 11th, 2019


 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 …

Episode 29 - Nutrition for Wuu2k

June 3rd, 2019


 Our Wellington squad is running an offroad marathon and ultra marathon (Wuu2k) as the winter training focus. This episode gives advice about …

Episode 28 - Become your own coach

May 21st, 2019


 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 …

Episode 27 - Rebuilding fitness

May 14th, 2019


 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 …

Episode 26 - Get more from your running

May 7th, 2019


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, …

Episode 25 - We’re back!

April 30th, 2019


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

January 29th, 2019


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 …

Episode 23 - Preparing for the Ironman Run

January 21st, 2019


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 …

Episode 22 - Preparing for the Ironman Ride

January 15th, 2019


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 …

Episode 21 - Preparing for the Ironman swim

January 8th, 2019


 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 …

Episode 20 - Training through the holiday period

December 18th, 2018


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 …

Episode 19 - Need to know for Rotorua Half

December 11th, 2018


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

December 4th, 2018


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 …

Episode 17 - All about IronMaori Half

November 27th, 2018


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

November 20th, 2018


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 …

Episode 15 - Half Ironman nutrition

November 13th, 2018


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 …

Episode 14 - How to set effective race goals

November 6th, 2018


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 …

Episode 13 - Ten Ways to a Faster Half Ironman

October 30th, 2018


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

October 23rd, 2018


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 …

Episode 11 - When will I get faster?

October 9th, 2018


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 …

Episode 10 - Triathlon is not swim, and bike, and run

October 2nd, 2018


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 …

Episode 9 - Lessons from an every-day athlete

September 25th, 2018


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

September 18th, 2018


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 …

Episode 7 - What's recovery all about?

September 11th, 2018


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 …

Episode 6 - Six ways to get faster (without training harder)

September 4th, 2018


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 …

Episode 5 - Think and Eat Like an Althlete

August 28th, 2018


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

August 21st, 2018


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 …

Episode 3 - Effective Indoor Training

August 14th, 2018


Choosing your indoor trainer, setting up the environment, using technology, and of course making sure you do specific training - not just mindlessly …

Episode 2 - 4 keys to a successful season

August 7th, 2018


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 …

Episode 1 - Start your training the right way

August 4th, 2018


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 …

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