#114: How Body Composition Affects Your Swimming with Andrew Ho-PengThe Effortless Swimming Podcast add
My guest today is Andrew Ho-Peng who is from Dexa Melbourne. Dexa is a body composition scan that tells you about your bone density, visual fat levels, lean muscle mass and a number of other things. It is a really good way to check in with your health and well being. Listen as Andrew explains what Dexa does, who is it best for.
01:37 How Did Dexa Started?
04:07 Types of Clients that Avail Dexa.
05:33 Metabolic Health
08:11 The Focus of Dexa.
10:36 Dexa as a Motivation
#113: How To Fuel For The English Channel with Tara DiversiThe Effortless Swimming Podcast add
If you ever wondered how you should fuel for a marathon swim, then this podcast is for you. My guest for today is Tara Diversi, who has experience in long-distance swimming. She swam the English Channel and the Rottnest Channel and a number of other long-distance swims. She works closely with a handful of people every year to help them leading to their marathon swim. She works with them to help them get their feeding and fueling right on the day but more than that is looking for the best approach that works for them.
In this episode we talk about:
03:09 Tara Diversi background
05:01 Things to consider when deciding on the Feeding Plan.
07:39 Freestyle stroke affects food digestion.
09:29 Fat versus Muscle.
10:54 Keeping the core temperature up.
16:43 Trial and Error.
19:32 The concept of Multiple Transportable Carbohydrates.
22:28 Training your Gut.
28:32 How do you put on more fat without killing yourself
#112: Swim by Feel (Not by Data)The Effortless Swimming Podcast add
In this episode, we talked about the things I have learned from chatting up with the Rottnest Channel Swim 2018 winners, Solomon Wright and Heidi Gan. Leading up to the race, both of them encountered some obstacles, however, I believe they were able to rise above the situation because of these three things :
-Going by Feel/Intuitiveness
-Sustained Pace Work
#111: Rottnest Recap With Winners Solomon Wright and Heidi GanThe Effortless Swimming Podcast add
Today's episode is the Rottnest Swim Recap. We've got the winners Solomon Wright and Heidi Gan who won the male and female section in both record times.
Solomon just went under 4 hours and Heidi went 04:21. We've got them on the podcast today talking about their lead up to the race, how they fueled, their pacing, their strategy and you will also hear that both of them have a little bit of interrupted lead-up. We go into detail about what they did to combat that and how they managed to put 6-weeks of training in to still get a good result. We also have Lisandra de Carvalho on the podcast, my friend who has been in the earlier episodes, we talked about how we went to the race and how we found it.
Here some points that we have talked about.
-Solomon's injury before the race.
-Going for the "Rotto Feel"
-Feeding on the Race.
-Rottnest swim compared to 10k marathon swims.
-Having a slow pace at the start.
- Feeding Strategy
-Flu Before the race.
Lisandra de Carvalho
-The swimming community
-Conditions during the race
-The Swim Results
-The Mental Battle
#110: Uncovering The Breath Training Secrets Used By Olympic Swimmers with James FletcherThe Effortless Swimming Podcast add
Our guest in today's podcast is James Fletcher who has a background in Physiology. He has recently moved into Breath Training for athletes. He has worked with elite level swimmers such as Cameron McEvoy and James Roberts who both have been in the Australian Olympic Team. We talked about his specialization which is a very scientific and measured approach to enhancing your ability to breath.
On this episode we discuss:
02:01 James Fletcher's background and Cirque du Soleil.
05:00 Breath Training
7:05 Differences in Breath Training between a 50-meter sprinter and a 10k swimmer.
13:21 The Foundation of Fletcher Method.
19:41 Frequency of the Breath Training Programs
21:23 Difference from other Breath Holding Method.
24:54 Pre-Race warm up for Inspiratory Muscles.
#109: How Do I Know If My Child Is Talented With Wayne GoldsmithThe Effortless Swimming Podcast add
We welcome back Wayne Goldsmith who has been our guest in the previous podcasts. He is one of the most passionate sports performance expert all over Australia, New Zeland, and the world. Join us as we discuss Change, Commitment, and Motivation in the world of coaching.
01:40 - There is no such thing.
03:58 The Role of Parents.
04:26 The Power of Commitment to Excellence
10:51 What we have to change from a Coaching Perspective to Sustain the Sport
17:20 What should Coaches do to help make that Change
25:56 The Difference Between Training and Great Coaching
34:40 Understanding Motivation
To find out more about Wayne Goldsmith please visit:
#108: Race on Instinct (Avoid Over Thinking) with Grant GilesThe Effortless Swimming Podcast add
I've known Grant through mutual friends for a quite a while. He is a Triathlon coach and to me, he is one of the best coaches that teaches and coaches a lot base on Mindset, Intuitiveness, and Beliefs. In the podcast, we talked about a lot of different topics from How to Change your Structured Beliefs, the methods and the questions that he asks his athletes in order to get them to change their beliefs. We also tackled overplanning races and how many people are too guarded and protective with the races that they do and following that plan to a tee can sometimes work against them as opposed for them. We talked about mindfulness and how you are better off focusing on the process in order to get in to flow.
#107: Simple Changes Big Results with Gary HurringThe Effortless Swimming Podcast add
Our guest today is Gary Hurring who has been featured on our Podcast episode # 90 which is one of our most listened to episode that we have ever done. Gary is a former Olympic swimmer and coach from New Zealand and I really like his approach to swimming and to coaching and the way he goes about it. I really learned a lot from the episode that we did together. If you haven't listened to it yet, go back to episode #90 and it is called "How to Change your Technique from an Olympic Coaches Perspective". In today's [odcast, we will be discussing how even the smallest changes that we do in training can provide big results.
#106: How to Train for 10km+ Swims with Lisandra de CarvalhoThe Effortless Swimming Podcast add
Join us and let's welcome back Lisandra de Carvalho as we talk about how to train for 10km+ swims. Lisandra has been swimming the Rottnest channel on numerous occasions. She has been my training partner these past few months in preparing for the Rottnest Swim this month. Listen as we talk about the things that are essential in preparing for 10km+ swims.
02:59 Change of Perspective in Training
04:11 Voluntary Graduated Exposure
6:06 The Importance of having a Training Partner
16:23 The Benefits of Massage every after session
21:30 Smaller Races before the Big one
23:01 The Best Race and the Worst Race at the same time
24:47 The Up and Down Week
27:17 The Negative Head Space
30:59 Feeding While Swimming
34:17 Test Sets
43:55 Support Team
50:20 Don't Forget to Have Fun
# 105: Move Your Big Rocks FirstThe Effortless Swimming Podcast add
There are times when we get confused on what to prioritize. In today's podcast, we talk about how it is beneficial to prioritize the bigger things first such as technique, focus, and mindset. Moreover, giving time also for smaller rocks such as strength training, diet, and mobility.
#104: Train in Manual, Race in AutomaticThe Effortless Swimming Podcast add
Swimming can be compared to driving a car. In today's podcast, we share with you about going from manual mode to automatic. When training, we like our swimmers to be in the manual mode where they really need to focus so that they can coordinate these little elements together.If you can practice that in training, you come to a point where it starts to become more automatic and you almost completely switch off from thinking about your stroke. You can just go in the race mode and any technical focus has been made automatic and it has become a habit because you have practiced that in training.
#103: Laser vs The LanternThe Effortless Swimming Podcast add
One of the analogies we like to use in swimming is the laser vs the lantern approach. Which approach should you use? Listen as we talk about the importance of having a laser approach in your training.
#101d: The Power of Individualized CoachingThe Effortless Swimming Podcast add
In this podcast we share to you why generalized coaching style doesn't work for most swimmers.
#101c: Shock The SystemThe Effortless Swimming Podcast add
When you train, do you feel like you only have one speed? In this podcast, we share to you on how you vary your pace in training, on how to shock the system.
#101a: Before Training RoutineThe Effortless Swimming Podcast add
How long does it take you to warm up in training? We share our favourite pre-training routine to improve shoulder stability and reduce the chance of injury.
#102: How to Work on the Right Things with John Mullen from SwimmingScience.netThe Effortless Swimming Podcast add
John Mullen grew up swimming his whole life. He studied Physical Therapy and received his Doctorate in Physcal Therapy at USC. He is a renowned expert in sports swimming and rehabilitation. Listen and learn as he and Brenton discuss about Needs Analysis, what to do if you don't have a sports psychologist and many more
#101: My Top 8 Ways to Swim Faster in 2018The Effortless Swimming Podcast add
This podcast episode is from the audio of our Facebook Live and we talk about my consolidated thoughts on what most triathletes and open water swimmers can do to swim faster this 2018.
#100: The Domino EffectThe Effortless Swimming Podcast add
We discuss how the concept of the domino effect can be helpful in the obstacles that you are facing. Listen and you will learn how identifying that initial or smaller dominoes can be beneficial in knocking over bigger dominoes.