age group triathlon podcast by Phazon Triathlon

In this week's episode I look at how to overcome your fear of open water. This is extremely common and every open water swimmer will suffer with some kind of fear of anxiety in open water.

In this week's episode I cover how to train for an IRONMAN 70.3 (or unbranded middle distance) in a year from very little experience in swimming, cycling and running.

All the fitness in the world won't help you on race day if you're late, miss your event, forget vital equipment or make any other manner of errors in the run up to your big race,

Is it possible to train for an IRONMAN in a year? The short answer is yes, but it's not recommended. Taking on an IRONMAN as a multi year project is probably the most sustainable way to take on the challenge, but some people want to dive straight in, or signed up without realising what they were getting themselves into.

A big fear of many triathletes is crashing their bike. Whether it's fear of injury or scratching up their pride and joy, most of us will do whatever we can to avoid crashing and keeping our bike rubber side down. 

Unfortunately, not every race can be a PB. Sometimes, we come away feeling disappointed. Maybe even broken hearted. 

Triathlon is an expensive sport as it is. Let's not make it any more expensive than it has to be.

In triathlon, where long hours of training are glamourised, and often required, we are at a high risk of overtraining. This can result in our training going backwards, poor performance, and even long term health ramifications. 

Having recently passed the milestone of 10 years as a professional coach, I wanted to share my story. How I got started in the sport, what motivated me to coach, how my coaching has evolved, and many other reflections in my 10 years helping people achieve their triathlon dreams.

So much of what we see in marketing and social media presents us with a glossy, carefully choreographed image. IRONMAN finish lines, rides in the mountains, sunset runs across trails. But the reality can often be very different. I

As the weather warms up and some triathletes emerge from hibernation, they realise just how out of shape they've got. What started as a healthy end of season break can soon snowball into a period of detraining, which brings us down to earth with a thud when we pick up training again. 

When racing, we're all familiar with having someone fly past us at light speed, making us wonder if we're even competing in the same race. This can be quite demoralising in some cases, as we wonder what it is that we're missing, what it is we're doing wrong that's keeping us from achieving the same level of results as them.

Open water swimming for triathlon is a very complex beast. Overcoming the fears and anxieties that most athletes suffer from is one thing, but mastering open water swimming is another matter altogether. 

This week I am bringing you a bonus episode, the audio from a webinar I have recorded on how to step up from a 70.3 to an IRONMAN. It covers pacing, nutrition, bike setup, training and much more. 

Indoor cycling is a fantastic training aid for triathletes of all abilities. Not only can you ride in a more structured manner, you can also ride in all weathers, take on long climbs and even race other athletes from the comfort of your garage.

In this week's episode I cover tips on how to stay safe when cycling on the road. At a time of year where many triathletes will be heading out onto the roads, I wanted to cover some tips and advice for those who are nervous about riding outside, or just looking for some insights on how to best protect themselves. 

In this week's episode I share part two of my triathlon jargon mini series, where I go through common terms used in triathlon to help you understand the lingo involved.

In this week's episode I share part one of my triathlon jargon mini series, where I go through common terms used in triathlon to help you understand the lingo involved.

In this week's episode I am joined by my client Sam who shares his experience of training for IRONMAN Wales while following a vegan diet. Sam isn't a born again vegan who tried to convince everyone it is the best way to eat, rather he shares his own experiences and tips for ensuring he gets all the macronutrients and micronutrients he needs while still following a plant based diet. 

Deciding to sign up to a triathlon is a big step, but we also need to find a target race. 

As triathletes we get bombarded with marketing, recommendations and adverts from pros about the best bike equipment out there. The bike is definitely an area where you can buy yourself speed, but where is the best place to spend your money? When should you splurge, and when should you save? 

In this week's episode I am joined by Graeme Hardie of 113 events to discuss everything regarding the design of a bike course. We cover potholes, working with local councils, traffic management, elevation and more to give you a real look behind the scenes at the design of the most impactful part of race day.

In this week's episode I look at how to ride in poor weather conditions. It's very rare that you turn up on race day to a bike course that is bone dry, with no wind and at a perfectly warm temperature. I share some insights on how to prepare for these conditions, equipment you may want to invest in, and strategies to give yourself an edge on your competition.

With IRONMAN changing the drafting zone from 12M to 20M, drafting is a hot topic in the sport. In this week's episode I dive into what drafting is, how you can (legally) use it to your advantage, as well as looking at tactics to use in races where drafting is allowed.

In this week's episode I chat to Ian, a triathlete who has been participating in triathlon since the late 90s. We cover how to stay motivated, strength training as you age, nutrition and his battle with testicular cancer. 

When training for a triathlon we have four options to choose from. We can be self-coached, follow a training plan, use AI or hire a coach to work with you.

Many triathletes, or would be triathletes are held back by self doubt, That voice in the back of their head telling them they're not good enough, or that their goal isn't achievable. In this episode I break down how to understand, rationalise and overcome these feelings of self doubt. 

In this week's episode, I look at how to get started in triathlon from scratch, with no experience or equipment in any of the sports. I cover the distances of different triathlons, basic training principles, equipment required, the top 5 tips I wish I'd known when I started and much more.

This bonus episode covers the launch of the Phazon Triathlon free online triathlon club. A way to help you achieve your goals in 2026 with additional support and coaching. 

In this week's episode I turn back the clock and share my most popular episode released in early 2025, Fat Loss For Triathletes. 

In this week's episode I take a look back at 2025, covering trends in the racing scene, consumer habits, how I've developed as a coach and shock horror, a brief look at the professional side of the sport, and what we can learn from it as age groupers. 

In this week's episode I share the four stages of a triathlete's development, to help you understand where you are currently, and what may be holding you back from really achieving your potential as an athlete.

In this week's episode look at the pros and cons of training with a club, to help you decide whether it's right for you. Every club works slightly differently, these are only my experiences, but I hope they give you some insight into making the right choice for you.

The majority of athletes will drink alcohol alongside their training, and broadly speaking this is pretty harmless. But it will have an effect on our training, especially if you miss sessions due to hangovers, or it affects your ability to recover.

Motivation for triathlon is not limitless. After a few years in the sport, you have to try a bit harder to find what used to come naturally. In this week's episode, I share some tips and tricks to help you reassess your new relationship with triathlon, and how to make your training for 2026 stick, if you're having trouble staying consistent.

In this week's episode I take a deep dive into functional threshold power, or FTP. I look at:

The sub 10 hour IRONMAN is considered to be the holy grail of triathlon by many. A true test of endurance and speed, finishing in under 10 hours is no mere stroke of luck or genetics, it requires years of hard work.

In this week's episode I look at the differences between online and in person triathlon coaching, to help you understand the pros and cons of each. While one is not superior to the other, it is helpful to understand the limitations and benefits of both approaches if you are considering hiring a coach to help you achieve your athletic potential. 

In this week's episode I give a whistle stop tour of the three macronutrients; carbohydrate, fat and protein.

In my final episode of the three part series on strength training I look at exercise selection as well as how to process strength work over time, to avoid us stagnating. 

In this week's episode I look at the nuts and bolts of strength training. The real world practicalities of choosing a gym, understanding equipment, sets, reps, gym etiquette and the like. 

This week's episode is part 1 of a 3 part series looking at strength training. In this first episode we look at some of the benefits of strength training as triathletes, as well as address some of the common objections that athletes have to strength training.

In this week's episode I chat to my client David who I have helped get into the best shape of his life racing in the 40-45 age category, despite being in the sport since his mid 20s.

In this week's episode I look at the differences between and IRONMAN and 70,3, to help you understand which is the better distance for you to target in 2026.

In this week's episode, I replay a popular interview with one of my clients, James, shortly after completing his first IRONMAN in Tenby in 2024. We discuss the course, the training, and the mindset which helped him get through it all.

With IRONMAN Wales only a couple of weeks away, I wanted to share some tips for tackling hilly triathlons. We cover how to choose the right equipment, pacing, making the cutoffs, maintaining momentum and more.

In this week's episode I discuss swimming cycling and running cadence. Helping you understand the impact of it on performance in each three sports, as well as some very ballpark ideas of what we should be aiming for. 

As we move towards the end of the season, we have to take a slightly different approach to our racing. We are likely fatigued from a season of training and racing by now, which combined with the lower temperatures means we have to approach our events differently.

Professional athletes are some of the fittest individuals in the planet, who can complete a full Ironman in the time it takes some of us to complete a half! So it's natural that we will find ourselves in awe of the ability of these athletes, but do we need to take what we hear with a pinch of salt?

In this week's episode I chat to one of my athletes, Elliott about how we worked together to take 30 minutes off of his Olympic PB on the same course, going from 2:52 to 2:22. We discuss pacing, key sessions and the importance of purpose, among other areas.

In this week's episode I look at how much you can expect to pay to take on an IRONMAN from scratch, helping you cut down on unnecessary costs, while also giving you an insight into areas you shouldn't cut corners.

*Save 30% on my Ironman Race Day Nutrition Course Here: https://phazontriathlon.mykajabi.com/ironman-nutrition-pre-registration*

In this week's episode I am joined by Simon Ward who helps me talk through the unwritten rules of triathlon. Etiquette is a tricky subject, but we bat around a few ideas to try to understand what is considered best practice when training and racing.

In the last few years there has been a definite uptick in the number of races in the UK where wetsuits are banned. Whatever the reasons, I\m here to help you prepare.

In this week's episode I look at the rules of triathlon as written out by British Triathlon, although most of these apply to all race organisers. I go over most of the rules very briefly, trying to help you understand which rules are actually important, and which aren't appropriate for you, without reading through a very long, weighty document. 

 In this week's episode I look at how to choose the right bike tyre to suit you and your goals in triathlon. I firmly believe that upgrading your tyres is some of the best money you can spend on your performance.

In this week's episode I look at how to train and race in high temperatures for maximum performance, as well as safety in challenging temperatures. I look into humidity, give a brief overview of the British Triathlon heat protocols for Olympians, and also look into hydration and nutrition requirements.

In this week's episode, I look at whether you need a triathlon bike, how much time you could save, when a road bike might be the better choice, and give some tips for choosing the right one.

This week's episode is a bit different as we look into the scientific method and whether you should really open your wallet to anything that is "scientifically proven".

This week I dive into the surprisingly complex world of swimming googles where I look at fit, lenses, maintenance and more.

In this week's episode I am joined by my athlete Zach who tells us how he achieved a massive PB at the Outlaw Half after working with me for seven months. We discuss race simulations, zone 2 training, juggling training with shift work and several other topics.

In triathlon, we must constantly weigh up the risk of our choices with the potential reward. Is it really worth risking injury with a sprint session? Or haring downhill in a race? This episode talks you through different considerations to make and some scenarios where it may be worth taking a higher level of risk.

If you're a triathlete, the chances are you're following a training plan. However, there will come a time when it's not appropriate to keep blindly following your plan. I talk through some of these scenarios in this week's episode, as well as how to identify signs of overtraining, and how to get back on the wagon when you fall off.

***Purchase my Introduction to Strength Training for Triathlon course here: https://phazontriathlon.mykajabi.com/offers/mciMigjB/checkout ***

Your first open water swim is a pretty big deal, and this is the time of year that athletes are dipping their toes into the cold waters ahead of race season. In this week's episode I look through all the steps you can take to set yourself up for success.

The 50% off offer has expired, but you can purchase my course here: https://phazontriathlon.mykajabi.com/offers/mciMigjB/checkout

A look at whether you should use a Garmin when swimming, along with insights into how to get the most from your device in both the pool and open water.

***Free Zone 2 For Triathlon Course: https://phazontriathlon.mykajabi.com/offers/XH2rok4S?coupon_code=INTROZONE2***

In this week's episode I give you the inside track on The London Marathon, how to pace it, nutrition and logistical advice gathered from my two finishes at the event. Much of this is applicable to all marathons, and not just London.

Whether you are looking to join a triathlon club, hire a swim coach or work with an online triathlon coach, there are hundreds of options out there. In this episode I take you through what in my mind makes a good triathlon coach. 

There is lots of advice flying around in the world of triathlon, some of it better than others. However, a lot of advice which was previously good advice is... not so useful now. Technology has moved on, our understanding of the human body has changed, and the sport has developed. In this week's episode I go over some of the advice that is no longer relevant, and why you may want to choose to ignore it.

This week I look at my top five tips for athletes taking on their first Ironman triathlon. An Ironman is an enormous undertaking and lots of people go into race day under prepared. I hope this episode helps you feel empowered and better informed. 

A shorter episode this week looking at how you can set yourself up for a PB over the sprint distance this year. There is more to getting faster than going as hard as you can in every session, in this episode I break down some of the long term strategies used to excel over the distance.

In January 2025 I embarked upon an AI adventure when I asked an AI training platform to help me prepare for a middle distance race, despite being vert cynical in the past. In this episode I share a very raw and honest account of how it went. 

In this week's episode I am joined by ex Tour de France cyclist Robbie Venture to discuss all things riding indoors. From cycling power to riding technique.

This week I am joined by Verity Miles from British Triathlon who looks after the age group team, representing amateur athletes from across England, Scotland and Wales on the world stage. In this episode you can learn how to qualify for the GB age group team, what kind of costs are involved, what the championship experience looks like, and the common pitfalls of those looking to qualify. If you have any questions for Verity you can reach her at agegroup@britishtriathlon.org. 

This week I host a solo episode where I cover the ways you can structure your triathlon training. Having a scattergun approach may work in the short term, but if you want to achieve your potential and enjoy the sport for years to come, then a smarter approach is necessary. 

In this week's episode I chat with strength and conditioning specialist Emma O'Toole about how we fit strength work around our swimming, cycling and running training. We cover how much strength training you should be doing a week, how your sessions should leave you feeling, how strength training evolves over the year and much more.

In this week's episode I interview Graeme Hardie about his role as race director for 113 events. We cover common mistakes he sees athletes make, the economics of running an event, the role of marshals, what to do if you come across an injured athlete and much more. You can learn more about 113 events and sign up to his races here: https://www.113events.com 

*Free ebook link: https://phazontriathlon.mykajabi.com/podcast-thank-you*

It's very rare that athletes will race a single triathlon in a year. In this episode we look at how to fill your schedule with additional races, as well as having a brief look at race simulations, what the objectives are, and how you might consider executing them.

Fat Loss For Triathletes Course: https://phazontriathlon.mykajabi.com/offers/KQXkqaLJ

Today I am joined by Martin Lightwood from Threeone endurance who brings with him ten mistakes made by his Instagram followers, which we use as discussion points to help you avoid falling foul of these common mistakes yourself. You can find me on Instagram at @phazontriathlon, and Martin at @threeone endurance. 

In our Christmas special episode I discuss whether you should be training over the festive period as well as how to set yourself goals for 2025 which motivate and compel you to keep training. 

This week we have a very special episode where I interview one of my clients; a police officer and member of CID with 10 years experience, about how we can protect ourselves if we are ever hit by another vehicle while riding. We cover how to report any incidents, whether you can snatch a driver's keys, which details to record following a collision, what your rights to self defence are if things turn ugly, and more, as well as bit about his own training and racing.

In this episode we look to disprove some of the most common misconceptions around kicking in the swim, bulking up from strength training, the impact weight has on performance, expensive bikes and how much salt you should be consuming in races.

Running injuries are the bane of many endurance athlete, and the primary reason that we fail to achieve the goals we set for ourselves. In this episode I chat to a member of my running club who shares his injury recovery story. 

In today's episode I chat to one of my athletes James who recently completed his first Ironman in Tenby, the conclusion of a long journey seven years in the making. We discuss sausage rolls, turbo training, making the bike cutoff by 90 seconds, why back of the pack athletes are in a different race to those at the front and how setting an example to his daughter was one of the primary motivators in ensuring he got the job done.

In our first episode, we chat with one of my clients Greg about his experience in the Ride Across Britain event. After two years racing Ironman, Greg wanted to mix things up and take on a truly epic challenge. Inspired after reading about the event, he asked me to help him train for the challenge. We chat about his training, mindset, nutrition, crashes, torrid weather conditions and much more to give an insight into the world of ultra cycling. For those interested in taking on the challenge themselves, the Ride Across Britain Facebook group is a great place to start: https://www.facebook.com/rideacrossbritain.