The Smurf & Smurfette podcast is back for 2022 as we talk all things endurance sport with our special guests. This week, Smurf & Smurfette chat about beginning the LCHF journey and do so with the help of the great book "What the fat" from Grant Schofield, Dr Caryn Zinn and Craig Rodger. We talk through the 10 "rules" of LCHF, those being;Go low Human InterferenceCut the carbs DOWN...not outVirtuous vegetablesMake fat your friendPut protein in its placeEat on cueSort your supportDiligence, not effortAdopt the "3 meal rule"It&apos;s not JUST about the foodYou can find more about Grant Schofield hereShowlinkswww.smurfandsmurfette.com.auwww.cairns50.com.auWyn RepublicSFuelsRun Like A GirlSmurf & Smurfette Instagram PageSmurf & Smurfette Facebook Page

Smurf & Smurfette Tri

Getting Started with LCHF

The Smurf & Smurfette podcast is back for 2022 as we talk all things endurance sport with our special guests.  This week we talk with the coach and business owner Irene Cats. Irene runs Swimfit For Life in Port Douglas, Queensland, Australia. She is an extremely successful swim coach who has helped hundreds of swimmers and triathletes improve their swimming. In particular, she has worked with many age group triathletes working towards Ironman Cairns and Cairns 70.3. Smurfette talks with Irene about;Her experience with swimming as an athleteThe foundations of a strong swim strokeIrene&apos;s favourite and most useful swim drills for triathletesBuilding confidence in the open waterCoaching philosophies and complementing the work of other coachesSwimming your way to happinessFind out more about Irene and her programs at www.swimfitforlife.comShowlinkswww.smurfandsmurfette.com.auwww.cairns50.com.auWyn RepublicSFuelsRun Like A GirlSmurf & Smurfette Instagram PageSmurf & Smurfette Facebook Page

The Swim - Irene Cats

The Smurf & Smurfette podcast is back for 2022 as we talk all things endurance sport with our special guests.  This week we talk with the President and Secretary of Australia’s NEWEST triathlon club about the process and challenges of starting a tri club. Grafton Triathlon Club is based on the North Coast of NSW and began operation at the end of 2021. Roxy and Amy from Grafton Tri Club talk us through the challenges and highlights of the process so far including;·       Their personal triathlon experience as athletes·       How the idea to start a club came about·       The process from idea, through the development of the club and to getting things started·       The important of a strong association, in this case Triathlon NSW, to guide the process·       Getting people and local businesses involved·       Events, racing and training·       The importance of coaching and skill development for beginners and juniors·       Developing a club based triathlon eventShowlinkswww.smurfandsmurfette.com.auwww.cairns50.com.au Wyn RepublicSFuelsRun Like A GirlSmurf & Smurfette Instagram PageSmurf & Smurfette Facebook Page

Starting a Triathlon Club - Grafton Tri Club

The Smurf & Smurfette podcast is back for 2022 as we talk all things endurance sport with our special guests.Our second podcast for the year is a returning guest, but this time it&apos;s a much different conversation! Last time we spoke to Sarah Thomas, she was a elite age grouper winning Ironman age group races. This time, she has just finished her first year as a pro triathlete. We talk with Sarah about;The trials and tribulations she faced in 2021 including a relationships breakdown, tough racing and a change in coachThe tough moments and the decision to race pro in 2021How training and racing as a pro has been different from training and racing as an age grouperHer first pro Ironman event at her home Ironman course, Ironman CairnsHer reflections and learnings from this experience Lining up at Sunshine Coast 70.3 and Hervey Bay 100 against some of Australia&apos;s best long course triathletesHer experiences in her second pro Ironman race at Ironman Western AustraliaThe emotions of crossing the IMWA finish line second overall and securing her first ever pro podiumA switch of coach and tri squad for 2022What lies ahead for Sarah in 2022Showlinkswww.smurfandsmurfette.com.auWyn RepublicSFuelsRun Like A GirlSmurf & Smurfette Instagram PageSmurf & Smurfette Facebook Page

Sarah Thomas - First Year Pro

The Smurf & Smurfette podcast is back for 2022 as we talk all things endurance sport with our special guests.We kick off 2022 talking with one of the most successful age group athletes of 2021, Matt Kerr. Matt is an elite age grouper and proved this with his overall age group wins and course records at 70.3 Cairns, 70.3 Sunshine Coast, Ironman New Zealand and Ironman Western Australia. We talk with Matt about;His athletic history in surf life saving, crossfit and other sportsStarting his triathlon journey by jumping straight in to long course racingThe early days of LCHF with Grant Schofield and Dan PlewsMaking the move to base himself on the Sunshine Coast in Queensland for the majority of 2021Successes at 70.3 and Ironman racing in 2021The inevitable question about turning proWhat 2022 and the future bringsShowlinkswww.smurfandsmurfette.com.auWyn RepublicSFuelsRun Like A GirlSmurf & Smurfette Instagram PageSmurf & Smurfette Facebook Page

Matt Kerr - Elite Age Grouper

Join endurance athletes Smurf & Smurfette and their special guests as they talk through all things endurance sport, whether it be training, nutrition, balance, equipment, racing and much much more!On this week&apos;s podcast, we talk with world class ultra runner Zach Bitter. In particular, we dive deep in to Zach&apos;s philosophies around coaching including;Where he is at with his planning for his trans America runHis career as a teacher and how those skills transfer in to coachingDifferentiation of programs and sessions for individual athletesManaging the training load and programs of athletes when taking in to account their life circumstancesZach&apos;s nutrition philosophies and how they influence his coaching methodologiesTraining for a 50k compared to a 50 miler, 100 milers or even longer ultraResearch in to LCHF and how our knowledge and understanding of LCHF Endurance has developed since the FASTER StudyThe limitations of research and how athletes can use lab research regarding nutrition to maximise their performanceZach&apos;s next goals through the end of 2021 and in to 2022Showlinkswww.smurfandsmurfette.com.auWyn RepublicSFuelsRun Like A GirlSmurf & Smurfette Instagram PageSmurf & Smurfette Facebook Page

Coaching Philosophies with Zach Bitter

Join endurance athletes Smurf & Smurfette and their special guests as they talk through all things endurance sport, whether it be training, nutrition, balance, equipment, racing and much much more!On this week&apos;s podcast, we talk with entrepreneur, age group triathlon and family man Ed Baker. Ed is an angel investor and growth advisor to various startups and has led the growth of global businesses such as Facebook, Uber, Zwift and Whoop. Ed has also been incredibly successful in age group triathlon having won his age group at Ironman 70.3 Mont Tremblant (2018) and Ironman 70.3 Texas (2018), as well as taking the overall age group title at Ironman 70.3 Santa Cruz (2021), Ironman 70.3 Maine (2021), Ironman Copenhagen (2018) and Ironman Lake Placid (2018). We talk with Ed about;His life as a marathon runner during his college years and his Olympic dreamBusiness and family life before finding triathlonTransitioning in to triathlon under the guidance of Matt DixonHis initial success and the lessons learned through 2018 an 2019The obstacles along the way including bike crashes and heart concernsJumping back in to racing this year following 2.5 years with no racesTraining and nutrition under the guidance of new coach Dr Dan PlewsPreparations for Ed&apos;s first Ironman in 3 years at Ironman CaliforniaShowlinkswww.smurfandsmurfette.com.auWyn RepublicSFuelsRun Like A GirlSmurf & Smurfette Instagram PageSmurf & Smurfette Facebook Page

Age Group Triathlon Performance with Ed Baker

It&apos;s a special edition of the Smurf & Smurfette podcast as we talk with Robbie Andrews just before we runs a 6.7km loop around his block, on the hour, every hour, for 55 hours!!!"Robbie Does His Block" is a charity initiative raising money for endED - a charity with the vision of providing a safe haven for expression and support of people suffering from eating disorders, their family and carers in a private non-judgemental space.We talk with Robbie about;His history in endurance sport, particularly Ironman triathlonHis WHY for jumping in to such a huge challengeThe training and preparation for 55 x 6.7km loops around his local neighbourhoodNutrition, pacing and support throughout the 55 hours of runningYou can support Robbie&apos;s cause by donating HERE. Follow Robbie&apos;s progress at his Facebook age HERE or by following endED HERE.Showlinkswww.smurfandsmurfette.com.auWyn RepublicSFuelsRun Like A GirlSmurf & Smurfette Instagram PageSmurf & Smurfette Facebook Page

Robbie Does His Block - 55 Times!

Join endurance athletes Smurf & Smurfette and their special guests as they talk through all things endurance sport, whether it be training, nutrition, balance, equipment, racing and much much more!On this week&apos;s podcast, we talk with Gynaecologist, Obstetrician and former AFLW premierships winner with the Western Bulldogs, Tiarna Ernst. Tiarna has significant experience with training and performing as an athlete and also supporting women to training and perform in their chosen sports. We talk with Tiarna about the menstrual cycle and athletic performance including;How female athletes can get the best out of themselves through different phases of the menstrual cycleDifferent types of training through different stages of the menstrual cycleSome of the myths surrounding female athletes, the menstrual cycle and performanceThe impact of contraception on the menstrual cycle and athletic performanceAdolescent females, the menstrual cycle and athletic developmentThe first steps for female athletes to begin working on their ability to manage their training and performance around the menstrual cycleThis week&apos;s podcast is not just for female athletes. It is a great reminder for coaches, parents and anyone else involved in female sport on working with female athletes and the menstrual cycle.Showlinkswww.smurfandsmurfette.com.auWyn RepublicSFuelsRun Like A GirlSmurf & Smurfette Instagram PageSmurf & Smurfette Facebook Page

The Menstrual Cycle and Performance - Tiarna Ernst

Join endurance athletes Smurf & Smurfette and their special guests as they talk through all things endurance sport, whether it be training, nutrition, balance, equipment, racing and much much more!On this week&apos;s podcast, we talk with champion age group triathlete Madi Roberts following her overall age group win at 70.3 Sunshine Coast. Madi blitzed the age group field taking out top female in a time of 4:20 and even finished fourth female overall including professional athletes. Madi has had an interesting triathlon journey to date and we talk with her about;Growing up in Port Macquarie, the heart of Australian long course triathlonRacing her first 70.3 World&apos;s on a road bikeBecoming 20-24 Age Group World Champion over the Standard Distance at the 2017 ITU World Championships in Rotterdam, NetherlandsBeing named 2017/18 Triathlon Queensland Age Group Athlete of the Year Injuries and setbacks and how she overcame theseA short hiatus from triathlon to tackle marathon runningGetting back to triathlon with more setbacks and successHer win at 70.3 Sunshine CoastPreparation for her first Ironman at Ironman WA in Busselton this DecemberTurning pro in 2022Showlinkswww.smurfandsmurfette.com.auWyn RepublicSFuelsRun Like A GirlSmurf & Smurfette Instagram PageSmurf & Smurfette Facebook Page

Sunshine Coast 70.3 with Madi Roberts

Join endurance athletes Smurf & Smurfette and their special guests as they talk through all things endurance sport, whether it be training, nutrition, balance, equipment, racing and much much more!On this week&apos;s podcast, we talk with runner, multisport athlete, coach and massage therapist Greta Truscott. Greta recently had the privilege of participating in the 1000 Miles To Light project with big ultrarunning names such as Pat Farmer and Dean Karnazes. In this project, two teams of 4 runners (an Australian team and US team) each ran 100 miles for 10 straight days, with runners taking it in turns to run 5km stints. We talk with Greta about her history in the sport of running and the 1000 Miles to Light project itself, including;The challenges COVID put in front of the organising team, reducing the event from a transcontinental run to a looped run on the Singleton Army BaseRunning 1000 miles in a team of 4 (250 miles each) over the space of 10 daysRaising awareness and funds for youth mental health charity Reach OutTraining for the stop start nature of 1000 Miles to LightNutrition to fuel each day and ensure recovery for the nextThe competition of Australia v New ZealandThe mental and physical challenges encountered through 10 days of runningWhat&apos;s next for GretaShowlinkshttps://www.1000milestolight.com/https://rejoovrunners.com.au/www.smurfandsmurfette.com.auWyn RepublicSFuelsRun Like A GirlSmurf & Smurfette Instagram PageSmurf & Smurfette Facebook Page

1000 Miles To Light - Greta Truscott

Join endurance athletes Smurf & Smurfette and their special guests as they talk through all things endurance sport, whether it be training, nutrition, balance, equipment, racing and much much more!On this week&apos;s podcast, we talk with the one and only Dr Dan Plews. He&apos;s an age group Ironman World Champion, a coach, a sports scientist, a family man and much more!! And this week, Dan talks us through what makes up the "ultimate" age group triathlete. We talk with Dan about;Athletic history of age group triathletes - what sports tend to be great breeding grounds for successful age group triathletesTraining for age group triathletes - what the approximate ideal training load and hours is and what this should look like over a week and throughout a seasonNutrition for age group triathletes - what the ideal day to day nutrition looks like and how this helps elevate the training and recovery of athletesMonitoring performance and recovery - using Heart Rate Variability (HRV) and blood glucose levelsNature vs Nurture - what is more important for age group triathletes? Can hard work and smart training out do genetics and natural ability?The mindset of an age group triathlete - how do age groupers build mental strength and maximise their mental gameShowlinkswww.smurfandsmurfette.com.auWyn RepublicSFuelsRun Like A GirlSmurf & Smurfette Instagram PageSmurf & Smurfette Facebook Page

The Ultimate Age Grouper with Dan Plews

Join endurance athletes Smurf & Smurfette and their special guests as they talk through all things endurance sport, whether it be training, nutrition, balance, equipment, racing and much much more!On this week&apos;s podcast, Smurf and Smurfette talk with ultra runner Matty Campbell. Based in the UK, Matty has run 50k and 100k ultra events, however, just recently laced up for his first ever 100 miler. Unfortunately, Matty didn&apos;t quite make it, but walked away with plenty of success and learning regardless. We talk with Matty about;How he got involved in running - the first 5k up to his first ultra marathonsBeing "prepared" for ultra running and his first ultrasThe training and journey towards his first 100 milerTraining in the depths of a UK winterBalancing training with work, new jobs, social life, family and everything elseThe importance of a coach to help Matty to his first 100 milerThe Beacons Way Ultra - how it played out and what led to the DNFLessons and learnings for next timeShowlinkswww.smurfandsmurfette.com.auWyn RepublicSFuelsRun Like A GirlSmurf & Smurfette Instagram PageSmurf & Smurfette Facebook Page

My First (Almost) 100 Miler

Join endurance athletes Smurf & Smurfette and their special guests as they talk through all things endurance sport, whether it be training, nutrition, balance, equipment, racing and much much more!On this week&apos;s podcast, Smurf and Smurfette talk with first time half marathon runners Vanessa Van Bael and Annie May. With 6 to 9 months of training, both Vanessa and Annie have worked their way up to their first half marathon and recently achieved their goals at their respective events. We talk with Vanessa and Annie about;What inspired them to give a half marathon a goWhat event they chose and whyWhat the training was like in the lead up to their first halfBalancing life with trainingThe challenges along the way including injuries, illness and even weddings!The highs and lows of race dayWhat is coming nextShowlinkswww.smurfandsmurfette.com.auWyn RepublicSFuelsRun Like A GirlSmurf & Smurfette Instagram PageSmurf & Smurfette Facebook Page

My First Half Marathon

Join endurance athletes Smurf & Smurfette and their special guests as they talk through all things endurance sport, whether it be training, nutrition, balance, equipment, racing and much much more!On this week&apos;s podcast, Smurf talks through his experiences at 3 Marathons 3 Days held in Cairns, Queensland, Australia. The event includes a marathon on Friday with 1400m of elevation and a mix of rainforest single track, fire trail, dirt road and sealed road; a marathon on Saturday with 1400m of elevation along 4wd tracks, overgrown single track and fire trail; a marathon on Sunday with 900m of elevation with a fast, but hard, 10k of downhill on the road to finish!Smurfette interviews Smurf about the highlights and lowlights, the training leading in to the race, strategy for a stage race, nutrition and much much more!A big thank you to Dynamic Running for putting the event on for the 10th year and to our little family of runners from the weekend.Showlinkswww.smurfandsmurfette.com.auWyn RepublicSFuelsRun Like A GirlSmurf & Smurfette Instagram PageSmurf & Smurfette Facebook Page

3 Marathons 3 Days with Smurf

Smurf and Smurfette are full-time professionals, part-time age group triathletes and forever trying to find balance. Each week we talk all things age group triathlon with great special guests.

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Smurf & Smurfette Tri

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