It’s run time. Courtney, Liam and coach Dan Atkins break down exactly how to pace the 10K at Noosa off the bike: why your first kilometre should be ~10% slower than goal pace, how a fresh 40-min 10K often becomes ~42:30 in tri, and the sneaky secret of matching bike cadence to run cadence.
We hit brick sessions that actually work, on-course nutrition (gels with water — under fatigue), kit that saves minutes (hat > hero), stretchy laces (use ’em, train ’em), and how to time your kick so you’re not the mate getting mowed down on the blue carpet.
Tips, laughs, and a little Struggle Street rebrand chat. Send us your Noosa questions on IG!
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What’s the greatest sporting moment you’ve witnessed live? We dive into why Suncorp just hits different, the Gout Gout hype vs “has he earned it?”, AFL GF sprint chaos (Jed Walter!), and why being fit ≠ fast (sorry Harry Garside).
Running weeks: calves, strength blocks, snowshoeing detours, and why accountability > hero sessions.
Listener Snowy pops a hammy—here’s how not to go stir crazy. Plus: Padel (yes, PAH-del) chat, Saucony’s “The Maze”, and UTMB daydreams.
If you’re loving the yarns, follow the show, rate us 5★, and share this ep with your run crew.
Chapters
00:29 Bolt live (…which Olympics, Court?)
03:20 Buddy’s 10 at the SCG08:55 Matildas PKs at Suncorp = chills
18:04 Gout Gout hype train
25:33 AFL sprint & Harry learns “fast”
33:13 Calves, gyms, consistency
44:20 Snowy’s hammy: what now?
48:06 “Padel”, The Maze & UTMB
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Courtney Atkinson (3× NOOSA CHAMP) and coach Dan Atkins take you deep into the 40KM BIKE at Noosa: how not to cook yourself in the first 10K, why bike fit beats bling, tubeless tyre truths (hello 32MM @ ~60–70 PSI), and the simplest downhill cues you’ll ever need.
IN THIS EPISODE
LACTATE BOOM: spin early, clear the salt, reset the brain (18:36)
BIKE FIT > BIKE FLEX: budget for fit, not just carbon (32:36)
TUBELESS + PSI: comfort = speed on real roads (40:50)
GARMIN HILL: safe, fast descending with 3 easy cues (52:32)
NUTRITION ON BIKE: front-load smarts, match on-course fuel (49:10)
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Back in the same room, buzzing on Jetstar “sleep” and Red Bulls. We dive into the BNE Lions Cam Rayner’s sideline cocktail (Red Bull + No-Doz + salt tablet 🤯), Harry Styles cracking a sub-3 at Berlin, Sydney Marathon’s chance to cash in, and the AFR’s hot take on running influencers. Plus: Strava eyeing an IPO, Brisbane vs Melbourne run etiquette, AlphaFly test runs, listener shoutouts, and compulsory school cross country? It's a big one.
AFR Article - HERE
Gabe Physio: Meta Study Link - HERE
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From teenage fan rolling down the hill in a wheelie bin to three-time champion of Australia’s biggest triathlon. Courtney Atkinson opens up on his Noosa story — near-misses, Olympic highs and lows, Craig Walton battles, race-day tactics, and why Noosa is “fitness Christmas.” A must-listen for first-timers and veterans alike.
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Courtney dials in from Bali, Liam’s on the Gold Coast, and the boys call it — one year of In The Beginning!
We unpack Sydney Marathon’s new major status (and the ballot opening this week), chat World Champs highlights from Jess Hull to Gout Gout, dive into running culture in Japan vs Aussie schools, and even toss up whether Liam should go all-in on a 100 miler.
Plus, shoe geekery with Nike’s Ninebox, a shoutout to Armidale Running Festival, and a tribute to legendary tri coach Col Stewart - RIP.
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Conquer the Noosa Swim: Ocean Skills with Coach Dan Atkins
In EP2 of our Road to Noosa Triathlon series, three-time champ Courtney Atkinson, ten-time finisher Liam Flanagan, and Australia’s Olympic Games triathlon coach Dan Atkins break down how to handle the Noosa swim: reading tides and sweep, where to line up, how often to sight, smart drafting, gear that actually helps, and exactly what to do in the final 100m before your feet hit the sand.
Real race stories (panic moments included), coachable pool sets you can start this week, and the small hacks that keep your heart rate calm when the ocean’s anything but.
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Courtney & Liam rip into a spicy mix this week: why you can’t buy a Red Bull cap (you’ve gotta earn it), Tommy Fury’s T100 Riviera “finish” and the transparency chat, trail etiquette vs headphones (look up, say g’day), and first-bike tips for Noosa Tri newbies—when to hire, when to buy, and how you can literally buy speed.
We also hit Chase the Five race vibes, Dubai’s air-conned “Mall-athlon,” YouTube’s NFL takeover, Gold Coast Suns finals fever, Kira Parkrun’s sneaky distance, open-water Wednesdays at Tallebudgera, plus an Andy Buchanan injury update and a listener fact-check keeping us honest.
Aussie endurance stew, served hot.
Jason Paul - How to Get Sponsored by Red Bull
Wicked Wednesday Swimming Info - @saltwaterswimmers
SHOUTS & MAILBAG: William Reid (Red Bull hat Q), Gareth Watkins (Chase the Five), Britt the Physio (trail manners), Alex Baker (Sydney Mara results).
ROAD TO NOOSA TRI SERIES: Wednesday's - Ep1 (Dan Atkins) is live; swimming next week.
RATE & FOLLOW: If you’re racing Noosa—or just love a yarn—follow the show and flick it to a mate.
Send Qs on Insta @inthebeginningpod.
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We’re back for a new event series, but this time in TRI mode.
Australia’s National Triathlon Coach Dan Atkins joins Courtney & Liam to break down the Noosa Triathlon course: surf swim realities, the long run to T1, Garmin Hill (and the frighteningly fast descent), and the deceptively spicy 10K with those infamous cul-de-sacs.
Plus: Matt Hauser’s form, Braden Mercer’s defending-champ storyline, and why Noosa is “fit people Christmas.”
Next Episode on Road to Noosa: How to Swim Noosa — a practical deep-dive.
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Road to Noosa Tri is coming in hot. 🇦🇺
Liam & Courtney welcome Australia’s Olympic Triathlon Coach as the expert in the series - coach to Aussie current World #1 Matt Hauser and last year's Noosa Triathlon winner Brayden Mercer.
Who’s it for?
From first-timers chasing a finish to elites hunting seconds — we’ve got you covered.
Series launch: Wednesday, 10 September 2025
Episode 1: Course Intel with Coach Dan Atkins
Hit Follow and tap the 🔔 so you don’t miss EP1 — then send your Noosa Qs for our swim/bike/run deep-dives.
Our first live show ✅ Sydney’s first World Major Marathon ✅ Kipchoge in Centennial Park ✅
We wrap a monster weekend:
And… a tease of our next ROAD TO series 👀
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Show Notes:
10 x 10 Challenge - https://www.eventbrite.com/e/10-x-10-challenge-tickets-1442763246709
For the very first time In The Beginning went live — thanks to our mates at AG1 — inside the iconic Bondi Icebergs dining room.
We’re joined by Australian marathon record holder Andy Buchanan, nutritionist Erica Greenwell, and big-wave charger/triathlete Clint Kimmins in front of a packed room of runners gearing up for Sydney Marathon.
From beating Kipchoge (yes, really) to stress reactions, shoe rotations, nutrition hacks, and whether Bendigo actually trumps Sydney and the Gold Coast as a running mecca — this ep has everything.
Huge thanks to AG1 for making this live show possible and for backing Aussie endurance sport.
#sydneymarathon #AG1 #runningaustralia
Find out more info on AG1 - here
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This week’s episode — we dive into Adidas’ “Chasing 100” — a six-hour, 100km world record attempt — and whether it can ever compete with Nike’s Breaking2 playbook. Speaking of Nike, their Sydney Marathon activation with Strava and Kipchoge might be the smartest marketing move we’ve seen in years.
We also get into:
It’s banter, controversy, fashion, and a whole lot of running — the perfect lead-in to our live show at Bondi Icebergs with AG1 this coming Friday.
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Sunrise runs in remote Lawn Hill, City2Surf sprint tactics, and the roast of Liam’s HYROX obsession (now with the ick).
Plus: shoe stereotypes, Strava crown disasters, and why some runners come back stronger after a marathon.
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Courtney on Strava
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All right, runners, trail hounds and Strava segment hunters—EPISODE 46 is a biggie. We've got:
🏃♂️ Liam’s back doing 16K runs and falling in love with running all over again (but only in 20° arvos... he’s officially a soft Queensland runner now).
🌄 Courtney’s on 70K weeks, dodging injuries and sniffing around new road shoes like a free agent on deadline day—Nike Vomeros, Adidas Bostons, even calling in the Kayano cavalry.
🗺️ Trail tales galore: from St Mary’s Peak’s perfect 200m to Kunanyi’s organ pipes, we go deep into the runs that felt magic. And yes, there’s a plan brewing for an “Oh Sh*t Run” series.
🎽 Big race weekend recaps:
Chase The Five (LSKD’s new 5K track night)
Sunny Coast Half (Andy Buchanan breaking records and maybe hearts)
Rainbow Beach Trail Mara and Rumble in the Jungle getting dirty
Plus, a cheeky teaser for the Diverge Skyruns on Tassie’s west coast—gnarly ridgelines, wet socks, and wild terrain incoming.
🛰️ Strava’s on notice. Liam was robbed of his Adelaide tempo run thanks to a GPS glitch. Elon, if you're listening, sort the satellites.
🔥 And finally—City2Surf. Courtney's segment the Red Bull Flying Sprint, a 1km Strava segment in Rose Bay with a trip to Japan up for grabs. Trip. To. Japan. For. Running. One. Kilometre.
Next week, it’s City2Surf wrap-up time. See you then—injury-free, full of endorphins, and probably with another pair of shoes to review.
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Liam on Strava
HYROX chat cops backlash, Courtney buys Crocs, and Noosa Tri gets binned for a 40th. We cover:
Travis Barker’s new Run Club
$700 kids’ bikes?!
Triple Top trail race
Rugby’s fall & NRLW’s rise
“Cheeky Beverage Club” culture
Running chat with a side of chaos—just how you like it.
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Courtney on Strava
Liam on Strava
Liam’s fresh off a Stradbroke Island camping trip full of whales, turtles, and a croc sighting in Noosa?!
Meanwhile, Courtney’s in Sydney with Red Bull.
The boys dive into the doping suspension of Ruth Chepngetich, make Tour de France comparisons, and ask if high-stack shoes are behind a new wave of running injuries.
Liam’s sore from squats, fired up about HYROX, and reuniting with his old Sydney crew “Runners in the Dark.”
Plus: the boom of non-contact sports, the wild world of “Run It Straight,” and what backyard boxing says about our sugar-hit content habits.
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After a wild Gold Coast Marathon weekend, Liam’s voice is shot but the stories are loud—like calling the Suns’ first-ever Friday night AFL game alongside the great BT.
Meanwhile, Courtney's fresh off the boat (literally), navigating a mooring standoff in the Whitsundays and smashing a steep trail run.
The boys debrief Gout Gout’s breakout (and the early backlash), unpack Australia’s growing sprint and marathon depth, and revisit a powerful pitch from Michael Shelley: should the Brisbane 2032 Olympic Marathon finish inside a packed Brisbane stadium?
PLUS:
– Finish line shoutouts from the GCM community
– Liam sets a sub-40 10K goal ahead of Noosa Tri
– Post-marathon recovery Q&A (wine and all)
– A newly opened 42K trail in Northern NSW
– And why sometimes… you’ve just got to go off-grid
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We wrap up the Gold Coast Marathon series with BRONTE’S MARATHON MASTERCLASS.
All good things come to those who train… and trust the plan. In this post-race episode, we relive Bronte Langbroek’s triumphant debut marathon at the ASICS Gold Coast Marathon—clocking a near-perfect 4:29 after months of build-up with Benita from Lace Up Running. She shares every gritty, joyful, and gel-fuelled detail, from pacing with precision to emotional finish line moments.
Liam dishes on his new role as race-day MC alongside the legendary Pete Murray, bleeding nipples and all. Courtney reflects on the series' full-circle moment, and the team swaps favourite signs, Strava stats, and future race plans (Melbourne, Noosa… maybe the Halfway House gets real?).
If you’ve followed the journey from Week 1 to 42.195K, this episode is the ultimate payoff. Thank you for running with us.
Contact Benita at Lace Up Running
Bronte on Instagram
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This week Liam's copped a roast on Triple M but bounces back with Gold Coast Marathon finish line duties alongside Pete Murray. We talk Western States 100 (Winner Caleb Olson & lots of shoe prototypes), Faith Kipyegon’s sub-4 attempt and the madness of Dead Cow Gully (800km!)
Plus: prize money at City2Surf, Sydney Marathon’s stacked field, and marathon-week MARANOIA is kicking in.
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Courtney on Strava
Liam on Strava
