🎙 Episode 55 – Why I Started, What I’ve Learned, and Where It’s Going
From recording solo in my bedroom to chatting with ultrarunners, mindset coaches, triathletes and everyday legends — this podcast has taken me on a journey.
In this milestone episode, I’m reflecting on the 10 biggest lessons I’ve learned across 50 episodes. From awkward beginnings to honest conversations, it’s all shaped the GymCraic podcast into what it is today.
No studio. No editing. No script. Just a mic, a message, and the belief that if one person gets value, it’s worth it.
Whether you’ve been here since episode 1 or just jumped in along the way, Here's to growth, gratitude, and showing up — even when it’s messy.
📩 Email: adrianallencoaching@gmail.com
📷 Instagram: @aidoalan
📊 Strava: Adrian on Strava
📘 Facebook: Adrian on Facebook
In this episode, I sit down with Gráinne—an Ironman athlete, proud Donegal native, and all-round legend whose endurance journey has taken her from the GAA fields of Ireland to the finish line at the Ironman World Championships in Kona, Hawaii.
We chat about life before triathlon, growing up in rural Ireland, the move to Australia, and how she found her way into the world of Ironman. Gráinne opens up about the early fears of swim-bike-run, the power of community through Districts GAA in Perth, and how she balances full-time work with full-time training.
From mistakes made on race day to her recent injury setback, to training as a female athlete in a male-dominated space—this is a raw, real, and incredibly inspiring conversation about resilience, identity, and chasing big goals no matter where you start.
Whether you're a seasoned triathlete or just curious about what drives someone to race an Ironman, Gráinne’s story will leave you feeling energised and uplifted.
Find Grainne here:
📷 Instagram https://www.instagram.com/diaryofanironwoman/
https://www.instagram.com/gbyrneit/
📊 Strava: https://www.strava.com/athletes/1686155
📩 Email: adrianallencoaching@gmail.com
📷 Instagram: @aidoalan
📊 Strava: Adrian on Strava
📘 Facebook: Adrian on Facebook
Finally i got the gang together you've heard from Danny OSullivan & Denis Mc before their back again to share some more knowledge but now i get to introduce you to the man who planted the seed in all of our heads and that man is David Spring and his journey to becoming a 4 time ironman.
In this episode of The GymCraic Podcast, I’m joined by three legends from home in Kerry — each with unique backgrounds, busy lives, and a shared goal: to hear the words, "You are an Ironman." We dive into what inspired them to sign up, how their goals evolved, and what they learned along the way.
We talk motivation, mindset, and the real challenges behind the training — from balancing work and family to dealing with setbacks. You'll hear honest stories of mistakes, breakthroughs, and what it actually feels like to toe the start line of one of the toughest endurance events in the world.
From race day highs and nutrition wins to emotional finish lines and valuable lessons, this episode is packed with insights for anyone thinking about doing an Ironman — or just curious about what it takes.
Plus, we wrap up with a look ahead to their next big goal: a charity project close to their hearts.
In Episode 52 of The Gym-Craic Podcast I’m absolutely delighted to finally be joined by Aaron O’Loughlin.
A name you’ll hear more of in both the running and Hyrox scenes.
I first met Aaron at Fitstop over two years ago, and since then, he’s been smashing goals in every direction
In this episode, we dive deep into his journey:
Aaron is proof that with hard work, a solidroutine, and good people around you, anything’s possible. Whether you're chasing PBs, thinking about your first Hyrox, or curious what it takes to train like a absolute beast while being a full-time legend this one’s for you.
Follow Aaron On Strava
https://strava.app.link/UYUGxgRQDSb
📩 Email: adrianallencoaching@gmail.com
📷 Instagram: @aidoalan
📊 Strava: Adrian on Strava
📘 Facebook: Adrian on Facebook
🎙️ Episode 51- Returning to Perth – Rebuilding Routine & Returning to NormalityAfter 10 weeks in Ireland, I’m back in Perth—and in this episode of The GymCraic Podcast, I chat about the transition back into life, re-establishing routine, and how it feels coming home after a meaningful time away. It was a tough decision to come back and life unfortunately was never said to be easy. Topics I cover:The emotional shift of leaving IrelandGetting back into training, coaching, and work at the minesWhat I’m bringing back from Ireland—routines, habits, and perspectiveThe mental adjustment to a different pace of lifeHow I’m approaching the next block of training, coaching, and contentIf you’ve ever returned from a trip that changed your rhythm, this episode might hit home. It’s about more than just coming back—it’s about reintegration, balance, and using the experience to grow, not regress.
Email: adrianallencoaching@gmail.com
📷 Instagram: @aidoalan
📊 Strava: Adrian on Strava
📘 Facebook: Adrian on Facebook
Your Ultimate Guide to Dominating Hyrox on Race Day"
Whether you're a seasoned athlete or just discovering the world of fitness racing, this episode has everything you need to crush your next Hyrox event! Join us as we break down what Hyrox is all about, where it originated, and why it’s taking the fitness world by storm.
We’ll dive deep into the signature Hyrox workout, explore effective training strategies to build strength and endurance, and reveal the three biggest mistakes competitors make—and how to avoid them. Plus, get practical tips for race day preparation, from nutrition to mental tactics that will keep you going strong.
Tune in, get motivated, and gear up to dominate your next Hyrox race!
If you have any questions, feel free to reach out to me through the links below:
Email:
adrianallencoaching@gmail.com
Adrian on Instagram:
https://www.instagram.com/aidoalan/
Adrian on Strava:
https://strava.app.link/l85uCUtvTLb
Adrian on Facebook:
https://www.facebook.com/aidoalan1
Time to kick social media in the d1ck for 100 days and heres what i want to achieve from it.1. More Free TimeWithout constant scrolling, you’ll have more time for hobbies, exercise, reading, and meaningful activities.2. Better Mental HealthSocial media can contribute to anxiety, depression, and low self-esteem. Removing it reduces comparison and stress.3. Improved Focus & ProductivitySocial media is a major distraction. Without it, you can concentrate better on work, studies, and personal goals.4. Stronger Real-Life RelationshipsYou’ll spend more quality time with family and friends instead of engaging in shallow online interactions.5. Better SleepLate-night scrolling disrupts sleep patterns. Without social media, you’ll likely sleep earlier and more soundly.6. Less Comparison & More ConfidenceSocial media creates unrealistic standards. Removing it helps you focus on your own journey without unhealthy comparisons.7. Less Social PressureYou won’t feel obligated to post updates, reply instantly, or maintain an online persona, reducing unnecessary stress.8. Greater Emotional StabilityYou’ll experience fewer emotional ups and downs caused by negative news, arguments, and unrealistic portrayals of life.9. Increased CreativityWith fewer digital distractions, your mind has more space for creative thinking, problem-solving, and innovation.10. Living in the Present MomentWithout constantly documenting everything online, you’ll fully experience and appreciate life as it happens.
Episode 48 with Danny O’Sullivan
Last night I sat down with Danny to have a deeply moving and inspiring conversation. Danny from Tralee Co. Kerry has been an inspiration through his fitness endeavours with running events and most recent completing a sub 10h Ironman in Copenhagen at his first attempt but when you hear his story of what he’s biggest challenges are in life right now it’s sure to inspire many others.
Danny is a father of two wonderful young children who lost their mother Alison to cancer only 4 months ago at the age of only 37 . In the face of this unimaginable grief that no one should go through, Danny has turned to his training on a day to day basis not to escape but as a way to show up and to navigate his loss, stay strong for his children, and find purpose in the toughest of times.
We have a very open an honest conversation around many topics:
Danny’s journey is a testament to the fact that endurance isn’t just about sport, it’s about life itself.
If you have any questions, feel free to reach out to me through the links below:
Adrian on Instagram:https://www.instagram.com/aidoalan/
Adrian on Strava:https://strava.app.link/l85uCUtvTLb
Adrian on Facebook:https://www.facebook.com/aidoalan1
Email:adrianallencoaching@gmail.com
Life is constantly happening around us, and we can only do our best to protect ourselves through it all. I’m back in Ireland once again, and unfortunately, it’s under tough circumstances. My mom isn’t doing well, and it only felt right to come home and be with her and the rest of my family. It’s been five weeks now, and though the situation is challenging, I’ve managed to create a routine and structure to guide me through each day.
In this episode, I’ll dive into what life is like for me at the moment and how I’m handling the stressors that come with it. I’ve sought guidance from my good friend Denis Mac to help me stay accountable, keep my strength up in the gym, and support me through this transition.
I’m transitioning away from my Ironman training during the off-season, and with my work in FIFO (Fly In Fly Out), my time commitments have been unpredictable. I wasn’t sure how long I’d be in Ireland, so it was important to get extra help and support to stay on track with my health and fitness goals.
What I’ll cover in this episode:
It’s been a challenging but enlightening time, and I want to share these insights with you, hoping they can offer support, perspective, or simply help you feel less alone in your own journey.
Returning to mining wasn’t something I had planned, but when an old friend reached out last July, everything changed.
An unexpected opportunity to work with one of Western Australia’s largest iron ore companies came my way. After navigating the interview process and enduring a few delays, I was offered the position.
Between 2011 and 2015, I spent four years on grueling 3-4 week rosters in remote WA, with only one week off at a time. As a 30-year-old single guy back then, I didn’t exactly use that R&R for rest and recovery. This time, things are different.
While it’s still early days on-site, I couldn’t pass up this chance. However, I carefully considered how this new FIFO lifestyle might affect my relationships, fitness, and personal goals before jumping back in.
In this episode, I’ll dive into:
If you’ve ever wondered about balancing a FIFO lifestyle with personal goals, relationships, and fitness, this episode is for you.
Got questions or feedback? Reach out to me through the links below:
After 18 months of dedication, countless lessons, and relentless training, race day is finally here. Can I go under 11 hours in my first-ever Ironman?
Having started this journey in July 2023, unable to swim more than 50 meters, I’ve learned what it takes to push limits, grow confidence, and prepare for the ultimate challenge: completing the Western Australia Ironman in Busselton.
In this episode, I reflect on:
This episode is not just about the race—it’s about the journey, the growth, and the belief that anything is possible with commitment and resilience.
Sprint ✅ Olympic ✅ Busso 100 ✅ IRONMAN ✅
Join me as I share this milestone and what it means to finally say: Adrian Allen, YOU ARE AN IRONMAN.
Adrian on Instagram https://www.instagram.com/aidoalan/
Adrian on Facebook https://www.facebook.com/aidoalan1
Email me adrianallencoaching@gmail.com
In this inspiring episode, I sit down with Shane Drum a three-time IRONMAN finisher and three-time IRONMAN 70.3 finisher but most importantly he’s from Co. Cork.
We got to explore his remarkable journey from a beginner in triathlon to conquering multiple triathlons over many distance over the last few years.
Shane shares how he’s continuously improved his performance over the past three years by identifying and tackling his weaknesses, using heart rate and zone training, and finding the perfect balance between work, life, and training.
We also discuss the power of community—how joining Perth triathlon club (PTC) and training with others has kept him motivated and accountable.
Finally, don’t miss Shane’s top eight tips for beginners who are considering stepping into the world of IRONMAN.
This episode is a must-listen to for anyone looking to reach their full potential and maybe one day consider attempting their 1st Ironman.
To find out more about Shane you can find him here
https://shanedrumm.com/15-tips-first-ironman-race/
https://www.instagram.com/shane.drumm/
https://strava.app.link/ZNsSAMUZFOb
Adrian on Instagram
https://www.instagram.com/aidoalan/ Adrian on Facebook
https://www.facebook.com/aidoalan1
Email me adrianallencoaching@gmail.com
Road To Ironman the Big Domino has fallen...
The journey to my first-ever full-distance Ironman took a major leap forward last week when I managed to complete the 3.8km swim in 1 hour and 33 minutes.
It’s been 16 months in the making since I first entered the pool in July 2023 with one long-term goal in mind: just be able to "survive" the 3.8km distance required to complete the Busselton, Western Australia, Ironman on December 1st—now only 3 weeks away!
Big brick sessions are now part of my weekends, with longer runs off the bike. I’ve had a little hip flexor scare while pushing hard during a 4-hour session, but it might just be enough to scare me into being more careful. The start line is in sight, and I want to get there in one piece.
With just four weeks to go until the big race, join me on this journey through the toughest, most transformative phase of Ironman training.
This week, I’ll dive into the highs and lows of my biggest training week yet, clocking in at 14 hours of swim/bike/run
I’ll share how I’m balancing intense training with strategic recovery, the nutrition tweaks that keep me primed for peak performance, and the methods I'm using to acclimate to race conditions.
Plus, I’ll talk candidly about the challenge of managing those inevitable niggles and injuries that pop up along the way. Tune in for tips, lessons learned, and an unfiltered look at the final push towards Ironman!"
Adrian on Instagram https://www.instagram.com/aidoalan/
Adrian on Facebook https://www.facebook.com/aidoalan1
Email me adrianallencoaching@gmail.com
I Thought I Had It All Figured Out, Until Race Day Hit.
The training and nutrition leading up to the event were never an issue, but I made countless mistakes on the day itself.
It’s easy to come to the microphone and share the positives of my training journey, but Sunday at the Perth Marathon brought me back to earth.
I want you to learn from my mistakes!"
"I’m an Open Book: When Things Go Wrong, They Can Go Really Wrong."
From my race nutrition to the week leading up to the event, I made some poor choices. Im glad these lessons happen now, not in 8 weeks at Busselton Ironman.
But all was not lost—I gained invaluable experience. I’ve accepted that you either win or you learn, and on this day,
I learned the hard way.
With the Perth Marathon just days away, I’m putting the final touches on my race-week preparation. Here's how I'm getting ready:
Tappering for peak performance
Carb Loading for Optimal Energy
Hydration and Electrolytes Strategy
Plan Race Day Logistics
By focusing on these key areas—tapering, carb loading, and hydration—I’m setting myself up to hit that personal best at the Perth Marathon!
After 6 weeks at home in Ireland that felt like an emotional roller coaster, I’m back in the land downunder and im going to have to deal with training and the joy of full-time work for the first time in along time!
Through it all, training has been my anchor—it gave me purpose each and every day. 🏊♂️🚴♂️🏃♂️ and before I knew it I was back in Perth once again
Now it's time to tackle early mornings and hot AF afternoons , all while gearing up for my Ironman journey. It’s not just about crossing the finish line; it’s about finding balance, pushing limits, and enjoying the process while still aiming for that sub 11 hours ;)
Denis Mc is a health and fitness coach who has truly walked the walk when it comes to training and nutrition. As an online coach, he has built a strong reputation as the go-to person for getting clients into the best shape of their lives and helping them maintain it.
In this episode, we cover a wide range of topics, including:
You can find out more about this in the links below.
https://www.instagram.com/coachdenismac/
WEBSITE
https://www.risecoachingmethod.com/
Or hit the link in my bio to reach all the available episodes on Spotify and Apple Podcast