The Triathlon Ick

Women are participating in endurance sport in greater numbers than ever… but are we really making the sport accessible to everyone? 👀 In this episode of The Triathlon Ick, we’re talking about the barriers women can still face — from safety and confidence to childcare, menstrual cycles, pregnancy, menopause, coaching and representation. We also dive into the difference between equality and equity — because giving everyone the same opportunity doesn’t necessarily mean everyone has the same opportunity to participate. And the big question… 👉 Is getting more women to the start line enough, or do we need to think differently about access and opportunity? And this isn't about women vs men. Men need to be part of this conversation too. 💪 🎧 Listen now and tell us: (link in Bio) 👇 Tag your badass female endurance athletes below — or a woman you reckon would absolutely smash it if she gave endurance sport a go! 💪🔥 Let’s keep growing the movement. 🩷

LACTATE GELS & OTHER THINGS WE’LL PUT IN OUR BODIES TO GO FASTER 🔥 This week we’ve got several icks from Duisburg 70.3 to get through 😂🏊‍♀️🚴‍♀️🏃‍♀️ BUT… the big question is lactate gels 👀 🧪 What actually IS lactate? ⚡ Can eating lactate make you faster? 🚴 Why are the pros using them? 💷 Are they really worth £9 a gel? 🤔 And are we chasing marginal gains while ignoring the things that actually matter? We’re getting into the science, the hype, the Tour de France connection and, most importantly… Would we actually spend £9 to put this stuff in our bodies? 😂 Plus, as always, the Triathlon Ick verdict.

Hotter races are becoming the new normal... so are the mistakes athletes make. ☀️🌡️ In this episode, we're talking about:
 🏊‍♂️ What heat actually does to your body
 🔥 Can you train for the heat?
 💧 Hydration, overheating & heart rate drift
 ⚡ Why your power and pace need to change
 🏁 Racing without a wetsuit
🚴 Equipment tweaks that can help
 🧠 Smarter pacing and better decision-making
 📉 Why so many athletes are turning up underprepared - and why the heat exposes it With races like Nice seeing swim cancellations and events like Frankfurt and the European Championships affected by extreme conditions, preparing for endurance racing has never been more important. The takeaway? Don't just train for the distance—train for the conditions. If you're targeting an Ironman or any endurance event this season, this episode is packed with practical advice to help you race smarter, stay cooler and perform at your best. Let us know if you agree with this weeks Ick?

With just 10 weeks to go until Ironman Wales, we dive into exactly what should be your focus from now until race day. In this episode, Bex gives a full rundown of the Ironman Wales course from her 2026 race experience, sharing what surprised her, where the real challenges lie, and how to approach race day with confidence. We also cover: 🏊 What your swim training should look like over the final 10 weeks. 🚴 The bike sessions that will prepare you for those iconic Welsh climbs. 🏃 How to prepare for that run course 🐉 And, of course, some very specific Ironman Wales “icks” that every athlete should know before heading to Tenby! Whether you’re taking on the Dragon for the first time or returning for another battle, this episode is packed with practical advice to help you arrive on the start line ready. What’s your biggest concern heading into Ironman Wales?

This week we are joined by Kenny, Barts and Alex from Andy’s Man Club for a conversation that brings together humour, honesty, inspiration and a topic that matters deeply. We chat about the incredible work Andy’s Man Club does in supporting men across the UK, breaking down stigma and creating spaces where it’s okay to talk. We also dive into their own journey as they take on the challenge of a 70.3 triathlon. From training highs and lows to balancing life, mental health and endurance sport, there’s plenty of laughter alongside some powerful and meaningful conversations. A brilliant reminder that no one should struggle alone, and that sometimes the biggest challenges happen both on and off the race course. If you need support, visit ANDYSMANCLUB.co.uk Grab a coffee, head out for a walk or stick it on during your next training session and have a listen.

This week on the podcast we dive into why riding a bike fast is about far more than just chasing power numbers. From the skill of riding, to why speed matters more than most people realise, to choosing the right power for race day — we unpack what actually makes athletes faster. And we finish with the big debate… Would you rather: * gain 10 watts of power or * save 10 watts through aerodynamics? Sounds simple… until the hosts had to answer it themselves 👀

We’re back this week diving into everything you need for triathlon race season and spring marathons - so you can hit the start line feeling confident, prepared, and ready to perform. We’re also sharing some of our biggest racing mistakes, so you can learn from them (and have a laugh at our expense) without making the same faux pas yourself. And for this week’s ice, we’re calling out “the lane hopper.” We’ve got opinions… but we want yours too. Is it ever acceptable, or as Tom puts it... “you can swim anywhere… just not here”? 👀

We kick off this week’s pod with a quick (and slightly amusing) chat about “crotch-gate” at the Winter Olympics — if you’ve missed it, you’re in for a laugh. If you’ve been tuning in regularly, you’ll already know the fundamentals of strength training for triathlon and how to get started. This episode goes a step further. We take a deeper dive into strength training with hosts Tom and Milly, who also run Total Strength Endurance. Together, we unpack the do’s and don’ts, and highlight where athletes and coaches often go wrong when prescribing strength training for endurance athletes. And of course… this week’s ick. Let us know what you think 🎧

This week’s podcast features performance nutritionist and run coach Lily, who works with Kelsie (yes, our Kelsie — at NXP Coaching). Lily is basically endurance royalty: she completed a 250km ultramarathon this year and an Ironman, which officially makes the rest of us feel like we need a nap. She joins us to chat all things off-season nutrition — how to survive the festive food minefield without derailing your goals, which supplements are actually worth your money, and how to enjoy December without needing to enter nutritional witness protection in January. And this week’s “ick”? For the first time in a while, we get a unanimous agreement. You’ll have to listen and judge for yourself. So grab your favourite mince pie (or three — we’re not judging) and tune in 🎙️✨

This week, Kelsie takes us inside her very first solo Hyrox event in Oslo. She shares her biggest learnings, top tips, and the insider insights you’ll want if you’re gearing up for your own Hyrox debut this winter. We also dive into practical guidance for triathletes looking to mix some Hyrox into their off-season—how to integrate it without derailing your training, and even use it to come back stronger. And of course, we round things out with this week’s Triathlon Ick—a controversial one. Let us know what you think via DM or in the comments!

This week, we’re joined by Laura Bardsley, fresh from competing at the final women’s-only World Championships in Kona! 🏖️🔥 Laura shares her perspective — alongside insights from the rest of our podcast hosts — as we dive into the newly introduced IRONMAN qualification system: the good, the bad, and the downright controversial. As lifelong triathlon enthusiasts, we all share a deep passion for the sport and a commitment to helping it grow with fairness, equality, and opportunity for all athletes. 💪✨ 🎙️ Tune in, have a listen, and let us know what you think! Drop a comment below or send us a DM.

We are back after their end-of-season break! We’re kicking things off with a special episode — a full rundown of host Bex’s journey to slaying the dragon at her first Ironman! If you’re thinking about entering this race (or already have 👀), this one’s packed with top tips and real talk on what it takes to tackle one of the toughest courses out there. Plus… this week’s ICK is race-specific — and it’s BAD. 😬 Let us know in the comments or via DM what you think! Tune in 

Our amazing host Milly only went and became an IRONMAN this month in Copenhagen! 💪🔥 Her very first full distance, and she absolutely smashed it — inspiring so many of you along the way with her grit, determination, and that unstoppable smile. In this episode we spill all the details — the highs, the lows, the surprises on race day — plus Milly’s best tips for anyone eyeing up Copenhagen 2026. Thinking about doing an Ironman yourself? Tune in… this one’s packed with real talk, laughs, and the kind of know-how you’ll be glad you heard before pressing that enter button.

We've been a little quiet lately... because like true age groupers, we've been juggling the madness of life, work, and training behind the scenes.  But we're back and this week's episode is packed! We're sharing some of our latest racing and training highs (and some pretty big lows), plus a few hilarious triathlon ick's we know you'll relate too. 

In this episode we look to break down the basics of training zones, how they should feel, other terms different coaches may use for the same zone/pace and how to understand them and more importantly utilise them to get the most out of your training.   

Join us this week as we share our tips and tricks for travelling and racing abroad. It can be daunting, but get it right and it'll be the best experience you could have with your bike!  Including an Ick that we all agree on... We hope this helps you enjoy racing in the sun!

Remember when "feel for the effort" meant actually listening to your body - not your Garmin barking orders on your pace mid run?  This week we're asking the big one:  Is performance tech helping us, or hijacking our human side?  Don't forget to follow us on instagram @thetriathlonick for up to date posts and news, and review our podcast on whatever streaming platform you are using! 

It's a big topic in the endurance sports world. The era of "no pain no gain", "no days off" and so much more we delve into the world of Hustle Culture where performance is put above everything else. Is it helping or hindering you? Don't forget to like and rate the podcast if you are enjoying it, it really helps us out! 

Race season is coming!!  Join us for an episode covering everything to help you transition smoothly from winter training in to race season, with new race rules, sessions, and kit check lists to ensure you aren't forgetting anything on race day!  Don't forget to send in your icks and your race results to our instagram DM's @thetriathlonick for us to share and celebrate you and your ick! 

Racing Hot? Train Hot! The Science Of Heat Adaptation With Precision Fuel + Hydration - Guest Special This weeks podcast features special guest, Chris Harris from Precision Fuel and Hydration and he's here to talk all things heat acclimation - but not in the way you might think.  Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing.  Use the free Fuel & Hydration Planner to get a personalised race nutrition plan for your next event. You can book a free one-to-one video consultation to discuss your strategy with a member of their Athlete Support Team. And if you're interested in undergoing heat training or getting a lactate profile test, check out the Precision Performance Lab in the New Forest in the UK.   https://www.precisionhydration.com/ 

Celebrating Strong, Inspiring Women This International Women’s Day! We’re all about celebrating the strength, resilience, and determination of women in sport. But we also know that some phases of life—like perimenopause and menopause—can bring real challenges for athletes. That’s why we’ve brought in a special guest, Dr. Helen Kini, a GP, lifestyle medicine practitioner, and British Menopause Society specialist, to help break down the facts and empower you with knowledge. In this episode, we cover: 🧠 Brain health – how hormones impact focus, memory, and mood 🩺 Lesser-known symptoms – beyond the classic hot flashes 🧘 Best practices – strategies to manage and overcome symptoms 🦄 HRT myths busted – separating fact from fiction This conversation isn’t just for women—men need to know this too! The more we all understand, the better we can support each other and keep enjoying the sport we love. For more expert insights, follow Dr. Helen Kini on instagram @drhelen_flourishforlife or visit www.flourishforlife.uk Stay tuned this week as we share more evidence-based resources on our Instagram @thetriathlonick!

Want to nail your race day nutrition?  Our host Dr Kelsie Johnson shares her expertise on everything you need for race day fuelling from carb loading and gut training, to fuelling your sessions for maximum performance.  Plan ahead, fuel smart, and set yourself up for success. Don't put in all the hard training and then let your race go south because of poor nutrition or stomach issues.  Head to Kelsie's Instagram to find out more information through her posts and about her services for nutrition - @kelsiejohnsonnutrition or head to Total Endurance Nutrition to find out more: https://totalendurancenutrition.com/

Will you be our Valentines?  LOVE is in the air! And, in this episode we're bringing you a Valentines special.  Joining us are two very special guests - arguably the better halves of hosts Kelsie and Bex. As we dive into the highs and the lows of dating a triathlete (because lets be honest, thats an endurance sport in itself).  From the challenges:  - Early morning sessions  - The ever present chlorine perfume  - Random bike parts taking over the house  To the perks: - Impressive stamina  - Unmatched drive and ambition  - The chance to travel to new places  Let us know your tips and tricks for sustaining relationships, while keeping your relationship with your bike... 

We are excited to welcome Dr. Amy Whitehead to the podcast this week to discuss all things psychology and mindset to help you perform.  Dr. Amy Whitehead is a Reader in Sport psychology and coaching. Among her many accolades, she is BPS-accredited (HCPC Registered) sport and exercise psychologist who works with a range of athletes from recreational to elite, including Olympic and Paralympic competitors.  We hope you enjoy and can take a lot away from this one, we loved having Amy on!

What do our race seasons look like?  We thought it would be exciting to share not only our main races but also some smaller events where our listeners can meet and join us in some triathlon ick action.  This weeks podcast gives you a behind the scenes look at how we chose our main races, what went into our decisions, and how we're mixing in community events for fun and connection.  

As we make our way through the first month of the year, it's time for triathletes to dive into race season planning. In todays episode, we'll cover everything you need to design your ideal 2025 season - whether you're looking for budget friendly, epic adventures, or your next big challenge, be sure to tune in!

No New Years resolutions here! In this episode, we share practical insights and strategies to help you achieve your goals in a way that actually sticks for the long run.  What's the ick? You'll have to tune in to find out...

Join us to find out which host takes the biggest "ick" crown this year as we tally up and look back on every Ick sent in from every episode this year and reminisce some past stories of these ick's.  Not only that, we've got two exciting surprises within this podcast you'll need to listen out for. Thank you for the support and making this podcast what it is in it's first year. 2025 is set to be huge with some exciting episodes and guests joining us. We're looking forward to having you along for the ride. 

Triathlon and sport are about more than just physical fitness. Your mental game matters just as much.  In this episode, we'll dive into some strategies to train your brain and unlock your full potential.    Join us in covering:  - How to avoid common mistakes, like tying your identity to your sport.  - Turning failure into your greatest advantage.  - Developing a growth mindset. - Managing sets backs with resilience.  - Learning from others to elevate your performance.  - Tackling race day nerves and staying calm under pressure.  - Shifting to a process driven approach instead of fixating on outcomes.    This episode is packed with tools to set you up for an incredible 2025 race season and to start building your mental edge over the coming months. 

What's on your wish list this year? In this episode, we've put together the ultimate guide for triathletes to level up their game!  From must have gadgets to game changing gear, this episode has all the goodies every triathlete would love to find under the tree.  Whether you're treating yourself or looking for that perfect gift for the triathlete in your life, we've got you covered. 

You join us this week as the weather starts to turn and we look to help you out with getting the most out of your winter training. We delve into a big range of topics, such as: - Base training - Managing illness - Technique  - Strength - Motivation  - Nutrition  - Cross training with other sports  - Planning  - Consistency    Plus, the ick of the week sparked up some conversation as we see this a lot at races and we want to hear from you, especially if you do it... is it a style/fashion choice or is it functional? Let us know by messaging our instagram account @thetriathlonick  

Planning for the 2025 season is well underway and for many athletes that includes the important task of selecting the right coach. This weeks podcast guides you through everything you need to consider and essential questions to ask your potential new coach.  Plus we have a huge ick this week that could apply to a lot of you...

It's race week for the men at the Ironman World Championships in Kona Hawaii and it's almost go time. The hype is building and we're here for it. Listen to this bonus episode to find out podium picks! Plus Bex brings an ick specifically from Kona. 

For many endurance athletes, the off season is here! Not sure what this time is all about or how to make the most of it? Well this is the podcast for you.  We share all of our tips and tricks you need to navigate your off-season like a pro. In this episode we discuss: - Setting meaningful goals for next season - Maximising your potential for the year ahead - Understanding performance, process, and outcome goals - Whether you should take a break (and how to do it right)  - Exploring new activities and challenges  Plus we'll show you how to keep it all fun and exciting along the way.   

Join us this week to discuss all things strength training for triathlon and endurance sports. From its benefits, the how to's, all the way to is the ever popular crossfit/hyrox useful for triathletes? 

In this weeks episode we relive the action from the Olympic triathlon and then discuss some big factors people don't tell you about when you decide to go long...  We have a few icks in this episode so be sure to listen closely and see if you're guilty of any! 

In this quick fire episode we discuss the two big topics of this week with IRONMAN's new full distance race in Leeds and then we discuss and give our predictions for the upcoming IRONMAN world championships in Nice.  The Ick of the week is brought to you by our very own Bex with her questionable fashion choice for her ride in the UK summer...  Make sure you leave us your World Championship predictions in the comments on our Instagram page @thetriathlonick 

The big question in the IRONMAN triathlon world, which is better, which do you prefer, where should it be? Kona Vs Nice... Joining us this week is 4 special guests who have been there, done it and got the T-Shirt. Alongside us and bringing there Ick's and experience is, Katy Armitage, Ollie Stringer, Dan McParland and Charlie Patrick. Listen in and absorb the knowledge and experience of our guests before we put the big question to them!  Be sure to follow them on socials to keep up to date with their seasons and progress. 

Kelsie and Tom discuss all things IRONMAN Tallinn after a week to let it all sink in.  We chat through the race itself, logistically, the organisation, the course, aid stations, of course the weather and our personal race days.  The Ick Of The Week is a big one from the event! 

This week we discuss all things nutrition!  Diving into topics such as: - Fuelling your sport correctly while trying to lose weight  - How to correctly fuel sessions  - Fuelling a full training day  - Race specific fuelling  - Consequences of under fuelling  And of course we share this weeks ick!

Come and join us as we discuss how to train for a triathlon. Valuable for all abilities, from first timers to seasoned vets, you'll all learn something here.  We'll cover all aspects of training and racing, including: - How to choose a race - How much time you need to commit to training  - Kit essentials  - How to split your time between the sports  - Managing niggles  And, of course, this weeks ick!

This episode goes back to the beginning. We discuss our first time diving into the world of triathlon, how we ended up there, what was the purpose of us doing it and then chat through some tips for beginners looking to get involved including some of our first time stories, mental preparation and tips for race day nerves.  Kelsie hits us with a controversial 'Ick Of The Week' thats sure to ruffle some feathers... 

This week Bex brings the 'Ick of the week' and we chat all things age group triathletes, what are they, what does a proper age group lifestyle look like, age group pro's and so much including how to qualify for a wide range of championship events for all distances and events.  Don't forget to follow us on Instagram @thetriathlonick and send in your Icks for us to discuss on the next episode! 

Meet the team behind the podcast and start to bring the fun back into triathlon.    This podcast is all about having fun, getting conversations started and educating athletes of all abilities from first timers to professionals, we will have something for everyone.