In this episode of the Amateur Triathlete Dad podcast, join me as I recount my recent Olympic distance triathlon experience in Madrid. Discover the challenges I faced, including a slower race time compared to my previous event, and the reasons behind this performance gap. I dive into each discipline, from navigating through a non-wetsuit swim and tackling hilly bike courses to overcoming stomach cramps during the run. Learn about the key takeaways from this race, including valuable insights into training and race-day strategies. Despite the obstacles, the support of my family and the joy of crossing the finish line made this journey worthwhile. Tune in as I share personal reflections on resilience, growth, and the importance of self-compassion in the world of amateur triathlons.

In this episode of the Amateur Triathlete Dad podcast, I delve into the all-too-familiar world of fatigue and how it affects athletes juggling parenthood and training. Discover the signs of overexertion and why holistic self-awareness is key to maintaining athletic performance. Join me as I explore effective fatigue management strategies, including the 80-20 training rule and the importance of smart fueling and hydration. Learn how your mind and body work together to signal when it's time to push forward and when to pull back. As race season unfolds, understanding the interplay between effort and rest becomes crucial. Tune in for insights on how to balance intense training sessions with periods of rest and recovery, ensuring you're ready for race day without compromising your well-being.

Welcome to the latest episode of the Amateur Triathlete Dad podcast! Join me as I dive into my experience competing in the Spanish Championships. I share the highs and lows of the race, how I bested my previous time, and the crucial lessons I learned along the way. From the excitement of racing in La Coruna, to the thrill of competing against Spain’s top athletes, this episode is packed with motivation and insights. The importance of race preparation, from perfecting nutrition and tapering strategies to mastering the art of transition. I break down every leg of the race—swim, bike, and run—and discuss how I improved each part of my performance by over 30 minutes compared to my last Olympic distance triathlon. Plus, hear about the incredible support from my family and my team, Triathlon Valdebebas, which made this race truly special. Tune in to hear the unforgettable moments, key takeaways, and what I’ll be doing differently for my upcoming race in two weeks. Learn how the journey and personal growth continue with each race, making every event a triumph, no matter the challenges faced. If you're on a similar journey, let's continue the conversation and strive towards our best selves!

Welcome back to the Amateur Triathlete Dad podcast, where I share my journey towards an upcoming Olympic distance triathlon in beautiful Galicia, Spain. As I dive into tapering week, I discuss the importance of rest, optimal nutrition, and mental preparation to enhance performance on race day. With a focus on reducing training load while maintaining essential routines, this episode provides insight into how I balance exercise, carb-loading, and hydration strategies. Join me as I navigate the excitement and nerves of racing for the first time with my team: Triathlon Valdebebas, alongside teammates and family support. 

In this episode of the Amateur Triathlete Dad podcast, I tackle the personal trials of overcoming recent health challenges, including a lung infection and back issues, while preparing for an upcoming race in Galicia, Spain.  The critical role core strength plays in resilience against injury, and how a simple yet powerful core workout routine has already started to make a difference in training effectiveness. Here is the link to the video referenced in the epsisode - 20 Minute Core Workout for Endruance Athletes I talk about the importance of maintaining a balance between physical training, professional life, and personal health. The episode offers motivational insights into how to deal with setbacks and highlights the necessity of core workouts for triathletes looking to optimize their performance.  

In this episode I talk about the dissapointment of dropping out of a race, recovery both pysically and mentally from a lung infection.   Making sure that I listen to my body and how to implement the lessions learned, moving forwards. 

In this episode of the Amateur Triathlete Dad podcast, I talk about my preparation for my next middle-distance triathlon in Valencia.  Refelct on the last 3-6 months of trianing.  I talk about some of the challenges faced in training, juggling family commitments, and the unexpected obstacles along the way. From the struggle to maintain a consistent training routine during the holiday season to overcoming winter sickness and dealing with sleep disruptions, the host provides insight into the balancing act of parenting and pursuing personal fitness goals.   How I have tried to optimize training, adapt to setbacks, and ultimately, savor the race day experience with loved ones by my side. 

In this episode of the Amateur Triathlete Dad podcast, I delve into the importance of Zone 2 training and its role in improving endurance fitness.  How understanding your heart rate zones can drastically enhance your performance, whether you're preparing for a sprint triathlon or tackling an Ironman. We discuss the benefits of Zone 2 training, often called the 'all-day zone', and learn why it's crucial for building a solid aerobic foundation. We'll discuss common myths, training tips and more! 

Join me in this episode where I discuss how endurance sports are linked with trauma, why I put myself through the vigorous training each week and some research that I found relating to this theory.  Points covered in this episode -  1. Endurance Sports as a Coping Mechanism 2. The Role of Pain and Suffering 3. The Connection Between Trauma and High-Achieving Athletes 4. The Neurochemical Effects 5. Healing and Transformation Potential Downsides The relationship between trauma and endurance sports is complex.  While some athletes use endurance training as a healthy coping mechanism, others may develop an unhealthy reliance on it.  Recognizing the motivations behind one’s endurance pursuits can be key to ensuring that it remains a positive force in life. Interesting stuff and certainly food for thought!

Welcome back to the Amateur Triathlete Dad podcast! In this episode, we dive into the challenges and learnings from preparing for my first triathlon while balancing family life and facing training hurdles. I share my firsthand experiences, from neglecting crucial brick sessions to the importance of understanding heart rate zones. Discover the key role of interval training across disciplines and why sleep and nutrition are the foundation of any athlete's success. Whether you're planning your first race or looking for tips, join me as I reflect on the tumultuous yet rewarding journey of completing my first triathlon. Information on the intervals discussed -  Swim Interval Session (1,800m) Goal: Improve swim speed and endurance with race-pace efforts. Warm-up (400m) 200m easy freestyle 100m kickboard (no arms) 100m pull buoy (arms only) Main Set (1,000m) 4 x 100m @ race pace (15-20 sec rest) 4 x 50m @ fast pace (10-15 sec rest) 200m steady (moderate effort, controlled breathing) Cool-down (400m) 200m easy freestyle 100m backstroke 100m slow breaststroke Bike Interval Session (40-50km total) Goal: Improve power output and speed with race-simulation efforts. Warm-up (15 min) 5 min easy spin 5 min progressive increase in effort 5 min cadence drills (100+ RPM for 30 sec, then recover for 30 sec) Main Set (30-40 min) 5 x 4 min hard effort (just above race pace) @ 85-90% FTP (2 min easy spin recovery) 5 x 1 min all-out effort @ 95-100% FTP (1 min recovery) Cool-down (10-15 min) Easy spin, gradually reducing cadence and effort Optional: If training indoors, use a smart trainer with power zones for precise efforts. Run Interval Session (10km total) Goal: Develop race pace and running efficiency off the bike. Warm-up (2km) 1km easy jog 3 x 200m strides (accelerating to race pace, then slow down) Dynamic drills (high knees, butt kicks, leg swings) Main Set (6km) 3 x 1km @ race pace (1 min recovery) 3 x 500m @ faster than race pace (45 sec recovery) Cool-down (2km) 1km slow jog Stretching & mobility work Don't forget to add some strength training in the gym. if you have time.  These are key for -  Injury Prevention Triathlon training involves repetitive motions (swimming, cycling, and running), which can lead to muscle imbalances and overuse injuries. Strength training helps correct these weaknesses, reducing injury risk. Increased Power & Speed Stronger legs = more power on the bike and run Stronger core = better swim posture and stability on the bike Stronger upper body = more efficient swimming strokes Improved Endurance & Fatigue Resistance Lifting weights increases muscular endurance, meaning you fatigue slower during races. It also strengthens tendons and ligaments, helping you maintain form deep into long events. Better Running Efficiency Strength training helps develop a more economical stride, meaning you use less energy per step—a huge advantage in a triathlon, especially off the bike. Stronger Core for Better Stability A strong core improves balance, posture, and power transfer, making you more efficient in all three disciplines.

Welcome to the Amateur Triathlete Dad Podcast, where I share my journey, insights, and tips to help first-time triathletes prepare for their debut race. In this episode, I delve into the essentials of getting started, from choosing the right race distance to equipping yourself with the necessary gear. I emphasize the importance of training, staying motivated, and how to avoid common pitfalls. Discover how selecting a sprint or Olympic distance can ease you into the triathlon world and the significance of adapting your training to the expected race conditions. Learn about the vital role of gear, including bikes, wetsuits, and anti-chafe cream, ensuring a smooth race day experience. I also share personal anecdotes, like my sock blunder during a middle-distance race, highlighting the value of preparation and familiarity with your equipment. Tune in to understand why your focus should be on completion rather than competition, and gain confidence to enjoy the atmosphere and learning experience on your first race day. Remember, it's all about personal growth and savoring the journey. Follow the podcast on Instagram for more updates and interactions, and join me in upcoming episodes as we dive into training schedules and more!

In this episode of the Amateur Triathlete Podcast, we explore the challenges of balancing new fatherhood with a demanding training schedule. Join us as we delve into the difficulties of sleepless nights, adjusting training plans, and managing family life while preparing for an upcoming race. Discover insights on how to maintain your fitness goals without compromising on recovery and family responsibilities.

In this episode of the Amateur Triathlete Podcast, join the host as they explore the personal journey of separating from alcohol and the transformative effects it has had on their life. Hailing from the UK, a culture deeply intertwined with drinking, they delve into the challenges faced and the profound benefits gained after quitting alcohol completely. The episode sheds light on the harsh realities of alcohol consumption, detailing its negative impacts on health, relationships, and mental well-being. The host shares their story of realizing the futility of alcohol in a fit lifestyle, where triathlon training became a beacon of discipline and self-improvement. Listeners are invited to discover the steps taken to embrace sobriety, rebuild health and foster new social connections. Tune in and be inspired by the power of exercise and the hope for a healthier, focused future. Here are some the factual  NEGATIVE effects of alcohol -  Liver Damage – Can lead to fatty liver, hepatitis, cirrhosis, and liver failure. Brain Damage – Impairs cognitive function, memory, and decision-making. Increased Risk of Cancer – it’s linked to mouth, throat, liver, breast, and colon cancer. Heart Problems – Increases blood pressure, raises the risk of heart disease and stroke. Weakened Immune System – Makes the body more vulnerable to illnesses. Mental Health Issues – It contributes to depression, anxiety, and mood swings. Addiction and Dependence –  and withdrawal symptoms. Digestive Issues – Can cause acid reflux, ulcers, and gastro inflammation. Weight Gain – Alcohol is massively calorie-dense and leads to increased fat storage. Poor Judgment and Risky Behavior – Anyone thats ever been drink knows that it increases the likelihood of accidents, injuries, and poor decision-making Here are some of the POSITIVE effects that quitting alcohol has had on me -  Improved Liver Health – The liver begins to repair itself, reducing the risk of fatty liver disease, hepatitis, and cirrhosis. Better Sleep – Alcohol disrupts sleep cycles; quitting leads to deeper, more restful sleep. Weight Loss – Alcohol is high in empty calories, and quitting can help with weight management. Improved Mental Health – Reduced anxiety and depression, as alcohol can worsen mood disorders. Stronger Immune System – Alcohol weakens the immune system, so quitting helps your body fight infections. Clearer Skin – Alcohol dehydrates the skin and can cause breakouts; stopping improves complexion. Better Digestion – Alcohol can cause acid reflux and disrupt gut bacteria, so quitting improves digestion. Lower Risk of Cancer – Alcohol is linked to higher risks of various cancers, including liver, breast, and esophageal cancer. More Energy – No more alcohol-induced fatigue, leading to increased energy levels. Improved Relationships – Less risk of conflicts, better communication, and healthier social interactions. Some of the steps I took to help me quit drinking -  I isolated myself from my social scene for a while - this wasn't easy but it was probably the most effective.  Not being around other people drinking  I got rid of any booze in the house - out of sight, out of mind If I was craving alcohol, I’d drink a big glass of water or an non alcoholic beer - this has both psychological and physical effects as it fills you up and dehydrates, plus you are drinking something  Distraction cue - I would set myself some sort of distraction cue if I was feeling like a drink, like recalling a memory that gave me a certain feeling and made me think about something specific  How exercise helps you with quitting too -  1. Reduces Cravings and Withdrawal Symptoms Endorphin Release: Exercise triggers the release of endorphins, the body's natural "feel-good" chemicals, which can help replace the pleasure alcoh

Welcome to the Amateur Triathlete Podcast, where insightful stories from personal training experiences are shared. In this episode, discover the significance of precise heart rate zones and how they influence your training. Explore the benefits of conducting a stress test and how it can give a more accurate understanding of VO2 max, heart rate thresholds, and other essential metrics, compared to smartwatch data. Emphasizing safety and knowledge, we discuss the need for reliable gear like heart rate monitors and smartwatches, alongside strategies to manage intense training sessions effectively. Dive into the world of amateur triathlons as we unravel the tools and techniques to enhance your performance and keep safe on your journey.

Join me as I dive into my journey as an amateur triathlete, sharing the highs and lows of training without a formal plan and the importance of cultivating a consistent routine. In this episode, I discuss how forming habits through trials and personal growth processes has transformed my training experience and outlook on fitness goals.Learn about my transformation from an occasional gym-goer to someone devoted to early morning sessions, rain or shine, inspired by insights from James Clear's book "Atomic Habits." Discover how embracing failure as part of the learning curve can lead to personal growth both in sporting and everyday life.

Welcome to the Amateur Triathlete Podcast with Alex Robertson. Join Alex as he shares his emotional, physical, and spiritual journey as an amateur triathlete. Delve into the solitary yet rewarding world of triathlon training, where physical and mental challenges intertwine with exhilarating moments and community camaraderie. In this episode,Through candid diary entries, Alex narrates his experiences of training, physical and mental challenges, and the unexpected joy of finding community support on the road. Tune in to explore how setting personal goals and making lifestyle changes can lead to profound self-discovery and growth.