In this episode of the Where If Take You podcast, hosts Kayla and Erin dive into various topics surrounding triathlon, including the introduction of Race Ranger technology in age group racing, the implications of professional triathletes returning to the age group field, and strategies for maintaining swim fitness without access to a pool. They also discuss nutrition strategies for long runs, ideal training locations, the chaos of swim meets compared to mass starts, and the importance of finding joy in the sport. The conversation emphasizes the need for flexibility in training and competition, encouraging listeners to focus on their passion for triathlon.

Cheers!
Kayla and Erin

www.whereyourfeettakeyou.com

Chapters

00:00 Introduction to Triathlon Coaching and Passion
01:56 Race Ranger: A New Era in Age Group Racing
14:48 Pros Returning to Age Group Racing: Perspectives and Opinions
21:06 Mitigating Swim Training: Strategies for Limited Pool Access
28:59 Nutrition on the Run: Managing Gels and Hydration
32:41 Optimizing On-Course Nutrition
34:50 Innovative Nutrition Carrying Techniques
37:58 Ideal Training Locations
40:21 Comparing Swim Meets and Ironman Starts
44:10 Rediscovering Fun in Triathlon
57:56 Navigating Personal Growth and Expectations

Summary

In this episode, Kayla welcomes Megan Newton, a short course triathlete and self-coach, to discuss her journey in triathlon, the importance of social media in the sport, and the challenges of body image and performance. Megan shares her background in exercise physiology, her transition from running to triathlon, and how she manages her training and recovery. The conversation highlights the significance of self-awareness in coaching and the impact of social media on the triathlon community. In this conversation, Kayla and Megan discuss the importance of focusing on personal performance and health in triathlon, the challenges of recovery from surgery, and the mental aspects of healing. They explore the significance of setting realistic goals, the balance between work and training, and the need for ongoing support during recovery. Megan shares her journey through injury and surgery, emphasizing the lessons learned about patience and self-care. The conversation concludes with a hopeful outlook for the future, highlighting the potential for renewed passion in triathlon as Megan recovers from her surgery.

Cheers!!
Kayla

Chapters

00:00 Introduction to Megan Newton and Triathlon Journey
06:00 Self-Coaching in Triathlon
12:03 The Role of Social Media in Triathlon
20:04 Transition from Running to Triathlon
26:00 Body Image and Performance in Triathlon
29:59 Grounding in Performance and Health
32:13 The Journey of Recovery and Letting Go
39:16 Navigating Surgery and Recovery Challenges
46:16 Setting Realistic Goals and Expectations
51:33 Balancing Work and Triathlon Training
57:44 Looking Forward to a Pain-Free Future

We're back for 2025 and excited to be here! We start with a fun little this or that 2025 edition and our thoughts on the T100 and Ironman Pro Series. In this episode, Kayla and Erin discuss various aspects of swimming and triathlon training, including hair care routines for swimmers, the effectiveness of swim gadgets, the importance of core engagement in swimming technique, strategies for indoor training on Zwift, and essential advice for beginner triathletes. They emphasize the significance of simplicity in training, the need for fun and enjoyment in the sport, and the importance of not overcomplicating workouts.

Then we move into your questions:
- Does bilateral breathing have a place in triathlon?
- What are our thoughts on the gadget EO for helping to swim better.
- What products do we use for our hair/ skin / body after swimming
- How to remove the buoy from swimming
- How do you pass the time on Zwift
- What do we wish we had known as a beginner triathlon

We look forward to sharing 2025 with you!!

Cheers!
Kayla and Erin

Chapters

00:00 Welcome Back and New Year Goals
09:55 Triathlon World Updates
18:50 Swimming Techniques and Tips
29:38 Hair Care and Swimming Rituals
31:53 Evaluating Swim Gadgets: Gimmick or Game-Changer?
37:11 Understanding Swim Technique: The Role of Core Engagement
45:52 Indoor Training: Making the Most of Zwift
48:59 Advice for Beginner Triathletes: Keeping It Simple

Summary

In this episode of the Where If Take You podcast, hosts Kayla and Erin discuss Erin's recent race at Indian Wells 70.3, reflecting on her experiences, challenges, and the emotional aspects of returning to racing after surgery. They delve into race strategies, the importance of intentional training, and the evolution of the sport, while also addressing listener questions and sharing lighthearted moments. In this conversation, Erin and Kayla discuss their Christmas wish lists, focusing on winter gear and personal needs. They transition into a discussion about wetsuit care and replacement, sharing insights on how to maintain wetsuits for longevity. The conversation then shifts to their favorite workout preferences, highlighting the types of training they enjoy. They also delve into the upcoming 70.3 World Championships in New Zealand, sharing their thoughts on the race and the competitive field. Finally, they explore rumors and potential changes in triathlon championships, particularly regarding the separation of men's and women's events.

Cheers!
Kayla and Erin

Chapters

00:00 Welcome Back and Race Recap
02:53 Erin's Race Experience and Reflections
05:54 The Importance of Race Strategy
08:57 Running Challenges and Recovery
12:00 Post-Race Reflections and Future Goals
15:02 Emotional Aspects of Racing
17:51 The Evolution of the Sport
21:06 Intentional Training and Future Plans
24:12 Listener Questions and Lighthearted Moments
30:57 Christmas Wish Lists and Winter Needs
34:21 Wetsuit Care and Replacement
37:47 Favorite Workouts and Training Preferences
42:02 Upcoming 70.3 World Championships in New Zealand
47:50 Rumors and Changes in Triathlon Championships

Summary

In this episode of the Mindset in Motion series, Kayla Bowker discusses the importance of self-talk and the inner voice in shaping our mindset, particularly in the context of triathlon and endurance sports. She emphasizes the need to recognize and reframe negative self-talk, offering actionable steps to cultivate a more positive and productive inner dialogue. Through mindfulness and self-compassion, athletes can enhance their performance and overall well-being.

3 Steps to Reframing Your Inner Critic
1. Recognize and Name
2. Challenge and Dispute
3. Reframe

Takeaways

- Changing your self-talk can change your life.
- Your inner voice narrates your experiences and shapes your beliefs.
- Negative self-talk often stems from a desire to protect yourself.
- Recognizing your inner critic is the first step to change.
- Reframing negative thoughts into productive ones is essential.
- Gratitude journaling can help build self-trust.
- Setting intentions can ground your focus during training.
- Practice is key to mastering mindfulness and mental performance.
- You have control over your inner dialogue.
- Self-kindness strengthens your mindset and performance.

Are you ready to revolutionize your mindset and achieve unprecedented success? My goal is for you to GET OUT of your head, let go of the “SHIT” that is blocking you, let go of the road blocks you keep telling yourself, and grow to become the best version of yourself and find a passion, faith, and strength in yourself that maybe you didn’t even know you had!!!
https://www.whereyourfeettakeyou.com/mental-performance-coaching

Chapters

00:00 Introduction
10:45 The Impact of Negative Self-Talk
18:30 Practical Applications for Positive Self-Talk

Hosts Kayla and Erin are back answering your questions and talking triathlon and life.

Some of the things we talk about in this episode:
- Flexibility in training can lead to a better performance and reduce burnout.
- how to remove the swim buoy in swimming
- What goggles work best in swimming
- How do we utilize caffeine in races
- Its ok to miss training sessions sometimes
- Our thoughts on the T100 contracts
- What you should do if you miss a training session
- women should be supported in balancing careers and motherhood.

Cheers!
Kayla and Erin

If you could please share the podcast on your socials or leave a review it would be most appreciated.

Chapters

00:00 Introduction to Triathlon Passion
02:55 Vacation Reflections and Fitness Concerns
06:04 The Importance of Flexibility in Training
09:03 Training Consistency and Overcoming Challenges
11:57 Navigating Pregnancy and Training
15:56 The Balance of Holiday Preparations and Training
20:02 Swimming Techniques: Ditching the Buoy
29:10 Choosing the Right Swim Goggles
31:28 Utilizing Caffeine in Races
38:39 Thoughts on T100 Contracts and Athlete Responsibilities
52:32 Managing Missed Training Sessions

Welcome to a new mini series that is being tested out on the podcast - mini episodes all about mindset (mindfulness) in endurance sports / triathlon brought to you by mental performance and triathlon coach Kayla Bowker. If you like it please share with your friends and family!

Summary
In this episode, Kayla Bowker introduces a new series focused on mastering the mindset for triathletes and endurance athletes. The conversation emphasizes the importance of visualization as a powerful mental tool that can enhance performance by mentally rehearsing actions, scenarios, and outcomes. Kayla discusses techniques for effective visualization, including sensory-rich imagery and the significance of mental rehearsal in building confidence and preparing for challenges. The episode concludes with practical applications of visualization in training and racing, encouraging athletes to incorporate these strategies into their routines for improved performance.

Cheers!
Kayla

Takeaways

- Visualization is a powerful mental tool for athletes.
- Mental rehearsal can boost confidence and focus.
- Visualization helps prepare for unexpected challenges.
- Creating sensory-rich imagery enhances the effectiveness of visualization.
- Visualization is not just a mental exercise; it's a rehearsal for success.
- Athletes should visualize actions needed to achieve their goals.
- Mental rehearsal can help reduce pre-race nerves.
- Incorporating visualization into training can improve performance.

In this solo episode, Kayla (professional triathlete and triathlon coach) shares an update on her pregnancy journey, discussing her current stage at over 20 weeks, managing symptoms like nausea and fatigue, and her training regimen as a triathlete. She reflects on motherhood, the dynamics of her growing family, and the challenges of returning to running postpartum. Kayla emphasizes the importance of listening to one's body during pregnancy and adjusting training intensity accordingly, while also addressing listener questions about running during and after pregnancy.

Cheers!
Kayla

Chapters

00:00 Pregnancy Journey Update
05:09 Managing Symptoms and Energy Levels
10:52 Training Adjustments During Pregnancy
19:45 Returning to Running Post-Pregnancy
25:31 Intensity and Pregnancy Training
33:58 Looking Ahead and Future Plans