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

Fun episode recapping our takeaways on the Men's Ironman World Championships in Kona, HI. We talked about how we loved the content creation before hand but our hot take was that in order to make Nice World Championships elevate to the same energy we have to bring the same energy to it. We then go into sharing our own takeaways from the entire race in which we both came away with the reminder that the race is a three sport race not just a bike show. Next we answer your questions about equipment, how to wake up early on race day, and how we tap into our dedication and motivation.


Takeaways

- Experiences at T100 Lake Las Vegas provide valuable insights.
- Mental toughness is crucial in endurance sports.
- It's never too late to pursue your dreams.
- Work ethic is shaped by upbringing and experiences.
- Learning from mistakes is part of growth in sports.
- Triathlon is a journey of self-discovery and resilience.

Cheers!!
Kayla and Erin

Work with us!!! Need Coaching? We are taking on athletes right now! www.whereyourfeettakeyou.com

Chapters

00:00 Introduction to Triathlon Passion
06:01 Experiences at T100 Lake Las Vegas
12:06 Race Strategies and Mental Toughness
17:57 Analyzing the Men's Race Dynamics
24:09 Final Thoughts on Racing and Strategy
31:31 Dynamic Racing: The Thrill of Competition
36:43 The Unique Challenge of Kona: A Triathlete's Perspective
43:58 Nutrition and Supplements: Fueling Performance
51:54 Work Ethic and Personal Growth: Lessons from Life
01:00:57 Chasing Dreams: It's Never Too Late

Erin shares her excitement about racing a 4k open water swim, while Kayla provides insights into her pregnancy journey and the challenges of balancing training and life. The duo dives into topics such as transition tips for triathletes, the pros and cons of using erg mode on Zwift, finding the right running shoe size, and strategies for dealing with cold weather races. They also explore how to find a competitive edge in racing and Erin's recovery journey after surgery. The episode concludes with predictions for the upcoming T100 race.

Cheers!
Kayla and Erin


Chapters

00:00 Introduction to the Podcast and Goals
03:03 Erin's Exciting Weekend Plans
06:01 Pike's Peak Adventure on a Gravel Bike
11:01 Kayla's Pregnancy Journey and Training Balance
14:59 Transition Practices and Improving Times
21:04 Erg Mode vs. Non-Erg Mode in Workouts
26:59 Finding the Right Fit in Running Shoes
30:42 Conquering Cold Races
38:42 Finding Your Competitive Edge
47:26 Navigating Recovery Challenges
59:28 Race Predictions and Excitement

In this solo episode, Kayla Bowker shares her journey through pregnancy as a professional athlete, discussing the challenges and triumphs of balancing training, motherhood, and mental health. She provides updates on her training regimen, the impact of pregnancy on her body, and her preparations for welcoming baby number three. Kayla emphasizes the importance of self-care, motivation, and listening to one's body during both pregnancy and postpartum recovery, offering valuable insights for other athletes and mothers.

Cheers!
Kayla

Help support the podcast www.patreon.com/whereyourfeettakeyoupodcast

Chapters

00:00 Introduction to the Journey
01:00 Navigating Pregnancy as an Athlete
10:12 Training Updates and Challenges
15:27 Mental Health and Motivation
22:31 Preparing for Baby Number Three
25:18 Postpartum Recovery Insights

We are back this week with a big recap on our thoughts about the Women's World Championships but first we discuss Erin's recent performance training and experience with a run specialist, Kayla's update on training while pregnant. The conversation also touches on the importance of mental resilience in sports, the pros and cons of fasted training, and the need for better coverage of women's triathlon events. With a mix of personal anecdotes and professional insights, this episode is a must-listen for triathlon enthusiasts and athletes alike.

Cheers!
Kayla and Erin

please help support the podcast www.patreon.com/whereyourfeettakeyoupodcast

Chapters

00:00 Introduction to Triathlon Passion
03:02 Erin's Running Journey and Performance Training
05:55 Training Challenges and Mental Exhaustion
08:59 Weather and Training Conditions in Arizona
12:04 Ironman World Championships Overview
14:58 Insights from the Ironman World Championships
18:00 Discussion on Women's Triathlon Coverage
20:55 Fasted Training: Pros and Cons
24:03 Final Thoughts and Wrap-Up

In this episode of the Where If You Take You podcast, host Kayla Bowker interviews Christine Coppola, an accomplished open water swimmer who recently completed the Catalina Channel swim. Christine shares her journey from being a competitive swimmer to embracing the challenges of marathon swimming. The conversation delves into the intricacies of training, the mental resilience required for long-distance swims, and the importance of having a supportive crew. Christine also discusses her future goals, including her upcoming swim across the English Channel, and the valuable lessons she has learned about herself through her swimming experiences.

Cheers!

Kayla

Please help support the podcast www.patreon.com/whereyourfeettakeyoupodcast

Chapters

00:00 Introduction and Background of Christine Coppola

02:06 Rediscovering the Love for Open Water Swimming

06:31 Understanding Open Water Swimming, Marathon Swimming, and Channel Swims

09:19 Training and Preparation for Open Water Swims

15:36 The Challenges of Swimming at Night and in Cold Water

22:53 The Importance of Mental Preparation for Long Swims

28:08 Building a Supportive and Skilled Crew for Open Water Swims

31:00 Navigating the Waters: Challenges and Communication

42:46 Personal Growth and Overcoming Self-Doubt

44:22 Taking it Step by Step: Breaking Down the Swim

47:42 The Supportive Community of Open Water Swimming

51:10 Prioritizing Self-Care as a Mom and Athlete

In this solo episode, Kayla Bowker shares her personal journey through pregnancy giving an update on having Hyperemesis Gravidarum and detailing the challenges she faces with Hyperemesis Gravidarum nausea, fatigue, and the impact on her training as a professional athlete. She discusses the emotional and physical toll of hyperemesis gravidarum, the importance of seeking support, and the balance between motherhood and athletic aspirations. Kayla reflects on the surprising difficulties of this pregnancy compared to her previous experiences and emphasizes the need for self-care and understanding during this challenging time.

Cheers!
Kayla

help support the podcast at www.patreon.com/whereyourfeettakeyoupodcast

Chapters

00:00 Introduction and Podcast Update
01:55 Pregnancy Journey: Weeks 1-14
10:57 Challenges of Pregnancy and Mental Health
16:14 Training with Kids: Balancing Life and Fitness
21:01 Surprising Aspects of This Pregnancy
29:20 Future Plans and Conclusion