The Total Tri Coaching Podcast

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Performance coaches Phil Murphy and Grant Sheldon discuss all things Training and lifestyle related for those chasing Performance gains in Triathlon, Running and Cycling

  1. The Mid Season break: why you need one... and why you might not!

    Jun 5

    The Mid Season break: why you need one... and why you might not!

    After months of consistent training, racing, and chasing fitness gains, the idea of taking a break can feel completely counterintuitive. Yet for many triathletes, a well-timed mid-season break is one of the most important parts of a successful year. In this episode, Grant and Phil discuss why athletes should consider stepping away from structured training for 7–10 days after an early-season A race, how to manage the fear of losing fitness, and why a short reduction in training can actually set you up for bigger performances later in the season. They explore the physical and mental benefits of recovery, why TrainingPeaks metrics don't tell the whole story, and how the best athletes use a strategic reset to prepare for their next build. The conversation also looks ahead to what comes next, including reintroducing intensity, sharpening aerobic fitness, and transitioning back into the threshold and durability work that underpins successful 70.3 and Ironman racing. In this episode: Why mid-season breaks are essential for long-term progressThe difference between losing fitness and losing fatigueCommon fears athletes have about taking time offMental recovery and avoiding burnoutHow to return to training after a breakBuilding towards late-season 70.3 and Ironman goalsA short break now could be the key to racing stronger later.

    47 min
  2. "Real Mental Strength - Turning Trauma in to Ironman Success"

    Jun 3

    "Real Mental Strength - Turning Trauma in to Ironman Success"

    Resilience. Mental Strength. Performance Under Pressure.   In this episode of the Total Tri Training Podcast, we sit down with Chris Recchia—former British Army officer, senior business leader, and Team GB age-group triathlete—to explore what resilience and mental strength really mean.   Drawing on experiences from military conflict, leadership, business, and Ironman racing, Chris shares powerful lessons on managing fear, developing discipline, overcoming setbacks, and performing when the pressure is on.   We discuss: The difference between resilience and mental strengthWhy motivation is unreliable and discipline matters moreManaging the internal voice during training and racingReframing fear and race-day nervesLeadership, composure, and decision-making under pressureLearning from failure and adversityBuilding confidence through preparationPractical mindset strategies for endurance athletes  Whether you're preparing for your first sprint triathlon, an Ironman, or simply looking to become more resilient in life and sport, this episode is packed with practical insights and inspiring stories.   Key takeaway: Resilience is what you do. Mental strength is how you think.

    1h 10m
  3. Ultimate Race Guide: Ironman Bolton 70.3

    Jun 1

    Ultimate Race Guide: Ironman Bolton 70.3

    In this week’s episode, coaches Katie and Kirsty are joined by guest Chris Recchia, for a detailed guide to Ironman 70.3 Bolton. Together, they break down the course, share practical race-day strategies, and offer expert advice on pacing, preparation, and handling the unique challenges of the event. Whether you’re racing for a PB or simply aiming to have your best day out, this episode is packed with tips to help you get the most from your Ironman 70.3 Bolton experience.

    38 min
  4. What Is Durability in Triathlon — And Why It Decides Race Outcomes

    May 20

    What Is Durability in Triathlon — And Why It Decides Race Outcomes

    What is durability in triathlon — and why does it decide race outcomes?   In this episode of the Total Tri Coaching Podcast, we unpack one of the most important — and misunderstood — performance concepts in endurance sport: durability.   We explore why some athletes are extremely fit but fail to perform when fatigue accumulates, how durability differs from VO₂ max and threshold fitness, and why long-course racing rewards athletes who can preserve performance late into an event.   We also break down how to train durability across the swim, bike and run, including the role of strength training in improving posture, mechanics, force production and resilience under fatigue.   If you’ve ever wondered why strong training numbers don’t always translate into race-day results, this episode explains why.   Fitness gets you to the start line. Durability determines whether you can still use that fitness when the race really begins.

    42 min
  5. The Power of Mindset

    May 7

    The Power of Mindset

    Race day isn’t just physical — it’s mental. In this episode of the Total Tri Training Podcast, we dive into the power of mindset in endurance sport and how your thoughts, preparation, and self-belief can directly influence performance.   We explore: Managing pre-race nervesBuilding confidence through trainingWhy skill development improves mindsetRace-day execution strategiesEvidence-based insights from performance experts such as Steve Magness  This episode breaks down why true confidence doesn’t come from motivation alone — it comes from preparation, experience, and knowing you’ve done the work. Whether you’re preparing for your first triathlon or chasing a personal best, this episode will help you develop a stronger, more resilient race-day mindset.

    1h 1m
  6. Ultimate Race Guide: Ironman Mallorca 70.3

    May 5

    Ultimate Race Guide: Ironman Mallorca 70.3

    Our limited series of Ultimate Triathlon Race Guides, with Show hosts Kirsty Walker and Katy Armitage along with special guests, takes things over to the Balearic Island of Mallorca for the Ironman 70.3 at Alcudia   A firm team favourite race for Total Tri Training, and we have Senior Coach Adam Memrey joining the show to give his expert input on the course, following a top 10 in his age group at this race last year, which is Europe’s Biggest 70.3 event   Whether seasoned Age grouper or first time Finished the Total Tri Crew delivery a great show covering: •            Course profile especially the big climb and technical decent from Lluc •            Nutrition •            The Swim start and swimming in the ocean •            Pacing and managing the heat   3 of Total Tri’s key Coaches offering in depth profiling of the Ironman 70.3 Mallorca Race day – what better way to be race ready for the 2026 edition

    25 min
  7. Ultimate Race Guide: Outlaw Half Nottingham with Kit Walker

    May 3

    Ultimate Race Guide: Outlaw Half Nottingham with Kit Walker

    Our limited series of Ultimate Triathlon Race Guides, with Show hosts Kirsty Walker and Katy Armitage along with special guests, kicks off with the UK 70.3 season opener, Outlaw Half Nottingham   Kit walker, Former winner of the Outlaw joins the show to give his expert input on the course   Whether seasoned Age grouper or first time Finished the Total Tri Crew delivery a great show covering: ·       Course profiles and how to handle the day ·       Nutrition ·       The Swim start ·       Pacing   3 of Total Tri’s key Coaches offering in depth profiling of the Outlaw race day – what better way to be race ready for the 2026 edition

    35 min
  8. Open Water Season Starts Now: How Triathletes Should Prepare

    Apr 23

    Open Water Season Starts Now: How Triathletes Should Prepare

    Open water season is here — are you ready? In this episode of the Total Tri Coaching Podcast, we break down how triathletes can prepare properly for the open water swim season and race with more confidence this year. We cover how to use pool sessions to get race-ready, wetsuit practice, sighting drills, race start tactics, and the key skills every athlete should develop before their first triathlon of the season. We also discuss why many athletes waste open water sessions by simply swimming around, and how adding structure to your lake sessions can help you become faster, calmer, and more efficient on race day. Whether you're racing Sprint, Olympic, 70.3 or Ironman, this episode will help you feel ready for the season ahead. Topics include: • Pool prep for open water racing • Wetsuit confidence and comfort • Sighting and navigation skills • Race starts and swim tactics • Structured open water training sessions • Common mistakes triathletes make • How to improve confidence in the water Follow the podcast for weekly triathlon coaching advice, training tips, and race insights from Total Tri Coaching.

    58 min
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Performance coaches Phil Murphy and Grant Sheldon discuss all things Training and lifestyle related for those chasing Performance gains in Triathlon, Running and Cycling

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