The Physical Performance Show

In episode 376 of The Physical Performance Show, professional triathlete Ellie Salthouse joins Hugh Darnell and Brad Beer for a deeply honest conversation about resilience, pressure, and longevity in elite endurance sport. Recorded following knee surgery and a strong return to racing, this episode unpacks what it truly takes to rebuild confidence, performance, and belief when the path back to the start line is anything but straightforward. Ellie reflects on her Wollongong T100 performance, the physical and mental demands of injury rehabilitation, and the systems that now support her consistency at the pointy end of the sport. From working with specialist coaches and reshaping her mental game, to mastering race-day execution, fueling, recovery, and decision-making under pressure, Ellie shares the frameworks that continue to sustain her elite career. Show Sponsor: The Rehab Mechanics offers Simple Tools and Real Results. Easy fixes for your feet with a massive impact. For 20% off all The Rehab Mechanics products. Go to www.therehabmechanics.com.au Enter discount code TPPS20 at checkout. In this episode, you'll hear Wollongong T100 debrief: executing the plan, racing at home, and handling the "always want the podium" competitor mindset Race-week routines: keeping things consistent, arriving a week early, and why Ellie doesn't taper heavily The injury story: severe knee pain pre-70.3 Worlds, major swelling post-race, scan results, and surgery timing (Feb) Rehab timeline & milestones: back on bike + pool at ~10 days, building trainer time, returning to road riding, quad activation challenges, strength work, and a ~6-month return to start line The mental toll of injury: identity, motivation, sponsor pressure vs internal pressure, and staying process-driven with "small controllables" Return-to-racing lessons: Vancouver as the first race back, managing expectations, and surprising run performance with minimal prep Mental performance breakthrough: building a "toolbox" with a sports psych, handling pressure, thoughts, and race-week spirals Tools that work: "a thought is just a thought," bus analogy, and the "monsters in the boat" approach to sitting with emotions Coaching structure shift: moving from one coach (8 years with Siri) to specialists (swim/cycle/run/strength) + managing training load Training with data: the steep learning curve of power/metrics and why it took ~12 months to truly click Partner + coach dynamic: boundaries between "boyfriend Zach" and "coach Zach," and why switching off matters Race-day execution: whiteboard cues, focusing on controllables, and adapting plans on the fly Fueling evolution: from "a few gels and Gatorade" to calculated carbs/sodium/fluid + planned recovery Recovery essentials: movement-based recovery, boots, protein targets, sauna/ice baths, sleep, magnesium, and tracking what actually works Filtering the '1%ers': ease of use, time cost, measurability, and avoiding noise What's next: 70.3 World Champs (Marbella) then camp in the Canary Islands and T100 World Champs (Qatar, Dec 13) Ellie's advice: stay disciplined, stay hungry, trust your instincts Listener challenge: 20 x 3 min tempo / 3 min endurance on the bike (yes… brutal) Quotes / takeaways "A feeling is just a feeling. A thought is just a thought." "If it's a chore or doesn't integrate into your life, it's probably not the right 1%er." "Who's willing to suffer the most — that's the name of the game." Partners / links mentioned Show sponsor: The Rehab Mechanics — 20% off with code TPPS20 at checkout (therehabmechanics.com.au) Follow Ellie: @elliesalthouse (Instagram) Timeline 00:00 – Introduction & sponsor: The Rehab Mechanics + TPPS20 discount 01:13 – Hugh introduces featured performer: Ellie "Salty" Salthouse + Wollongong T100 context 02:43 – Ellie joins: quick bio + why this conversation has been a long time coming 03:42 – Wollongong T100 debrief: home-race energy, execution, 4th place 05:04 – Race-week process: keeping routine consistent + days leading into race 06:21 – "Pressure in the athlete hotel": being around competitors all week 07:43 – Knee injury origin: severe pain pre-70.3 Worlds, race week adjustments 09:03 – Post-Worlds swelling + scan findings: missing cartilage + floating fragments 10:17 – Surgery timing (early Feb) + season disruption + finding positives 11:43 – "Blessing in disguise": freshness late season + only 5 races so far 12:37 – Rehab milestones: back on bike & in pool ~10 days post-op 13:59 – Quad shutdown challenge: stim/BFR + "it finally clicked" 14:28 – Return-to-racing timeline: ~6 months off the start line 14:57 – Mental toll of injury: motivation, identity, checklist of controllables 16:20 – Sponsor pressure vs internal pressure: clauses, but mostly self-driven 17:14 – First race back: Vancouver expectations + rebuilding run fitness 19:02 – Surprise outcome: 11th place + faster-than-expected run execution 19:31 – The "low expectations / low pressure" effect when returning 20:48 – Key win: testing the knee under race stress (sand, mounts/dismounts) 21:48 – Perspective from Jan Frodeno: same surgery took him a year 22:44 – Mental performance shift: why big races used to unravel 24:07 – Working with a sports psych: building a toolbox for pressure + thoughts 25:28 – Why mental coaching should be "the 4th discipline" 26:54 – Advice for athletes who didn't gel with a sports psych before 27:47 – Readiness + openness: why it clicked this time 29:54 – Practical tools: "thoughts on a bus" + "monsters in the boat" analogy 33:26 – Coaching evolution: leaving Siri after 8 years + hard "breakup" conversation 36:10 – Why specialists: swim/cycle/run/strength + being great at all three 39:42 – Adjustment year: results dipped before training began correlating again 40:08 – Learning to train with data: cadence/speed → full power metrics 42:32 – When it clicked: 12 months to understand, 18 months to see new numbers 43:30 – Negatives of multi-coach model: communication + squad consistency when travelling 44:47 – Partner + coach dynamic: boundaries, downtime, and early arguments 47:35 – Race-day execution: Zach's whiteboard cues, focus, and adapting plans 50:16 – Discipline vs instincts: sticking to plan without getting dragged into racing emotions 52:14 – The "ability to suffer": born with it + learned deeper over time 55:33 – Hard sessions nerves: nothing to lose vs race-day stakes 57:23 – Fueling shift: from "whatever felt right" to calculated carbs/sodium/fluid 59:47 – Recovery pillars: movement, boots, protein targets, sauna/ice baths 01:01:33 – Sleep & performance: 8+ hours, magnesium, investing in a great bed 01:03:21 – Filtering "1%ers": track it, keep it easy, avoid time-wasting noise 01:07:27 – What's next: 70.3 Worlds (Marbella) + Canary Islands camp + T100 Worlds (Qatar) 01:08:20 – Ellie's advice: stay disciplined, stay hungry, trust your instincts 01:08:49 – Listener challenge: 20 x 3 min tempo / 3 min endurance on the bike 01:10:14 – Episode close, credits, and sponsor reminder

In episode 375 of The Physical Performance Show, Coach Lino Holler and Exercise Physiologist Alex Butchies—founders of The Breath Room—join hosts Hugh Darnell and Brad Beer to unpack the science, the soul, and the surprising simplicity behind breathwork. Known for blending physiological precision with deep nervous-system awareness, Lino and Alex explain how breath training can radically influence performance, recovery, emotional regulation, and everyday resilience. They share the models they've built for athletes, clinicians and everyday performers—equipping listeners to understand when to activate, when to regulate, when to release, and how to stay composed under pressure. This episode explores breathwork as a foundational human movement—right alongside gait—and highlights how poor breathing mechanics echo into every body system. From apnea training to flow-state access, from nervous-system overload to psychological clarity, Hugh, Lino, and Alex guide listeners through practical tools and principles that can reshape life, training, and mental wellbeing. Show Sponsor: The Rehab Mechanics offers Simple Tools and Real Results. Easy fixes for your feet with a massive impact. For 20% off all The Rehab Mechanics products. Go to www.therehabmechanics.com.au Enter discount code TPPS20 at checkout.   On instagram checkout: Lino @coachhola  AB @butschies  TBR @thebreatheroomglobal Consulting @ab_physiology   To get the TBR Master Your Breath: Personal Development course head to  https://cleanhealth.edu.au/product/online-courses/master-your-breath/   To get the Level 1 TBR Certified Breathwork Coaching course head to  https://cleanhealth.edu.au/product/online-courses/the-breathe-room-level-1/   To get 20% of either course use promo code 'AB20' at checkout   Listen in as we delve into the following: Lino & Alex's backgrounds and the origin story of The Breath Room Why breathwork is both universal and wildly misunderstood The "science and soul" model: activate, regulate, release How breath patterns influence physiology, psychology, posture, and performance Understanding flow state and how breath helps athletes access it What inefficient breathing looks and sounds like—and why it matters Nasal breathing, LSD breathing, and the dangers of skipping the basics Apnea training, CO₂ tolerance & performance crossover Assessing breathing in athletes: practical tests and markers Nervous system burnout, emotional load & modern stress physiology Training resilience: why athletes must learn to perform under pressure How to help clients (and yourself) find the "middle zone" Why 5 minutes of daily breathwork is the minimum effective dose Two practical breathwork protocols listeners can start today Quotes "If you can master your breath, you can master your life." — Lino Holler "Seek balance, not perfection. A well-balanced nervous system can go fast, slow, and always find its way back to centre." — Alex Butchies "Most people breathe all day, but not efficiently. Awareness is the gateway." "When your breath is compromised, your body will sacrifice everything else to get it back." "Breathwork is the universal tool to shift your state—faster than anything else." Timeline 00:00 – Introduction & sponsor: The Rehab Mechanics 01:15 – Hugh & Brad introduce the Breath Room founders 01:40 – The "science and soul" of breathwork 02:31 – Why breathwork is misunderstood and undervalued 03:26 – Alex's journey: connecting physiology, sport & nervous-system regulation 05:19 – Clinical insights from veterans, trauma, anxiety & PTSD 06:42 – Lino's story: sickness, burnout & finding regulation 09:41 – Breathwork, performance and the nervous system 11:03 – Breathwork for flow state: accessing presence under pressure 12:32 – Jiu-jitsu, endurance sports & composure under stress 14:39 – Everyday breathwork: LSD breathing, nasal breathing & awareness 17:02 – "Don't sit like a croissant or breathe like a French bulldog" 18:30 – Nasal breathing red flags & the mouth-taping debate 19:56 – Using breath to control transitions & race composure 21:15 – The Breath Room model: activate, regulate, release 23:40 – How the system works in training & everyday life 28:33 – Assessing breathing: tests, observations, retention walks 31:27 – CO₂ tolerance, awareness, and common pitfalls 36:31 – Life stress, emotional load & the body keeping score 38:48 – Mental performance: head noise, pressure, and elite sport 42:01 – Self-consciousness, overthinking & performance breakdown 47:12 – Training resilience: don't flee stress—learn to stay in it 48:35 – Robust versus fragile nervous systems 50:20 – Why endurance athletes must train breath 51:15 – Apnea training, head noise & physiological adaptation 53:06 – The psychology of pressure: young athletes & emotional load 56:13 – Balance, HRV & the "pendulum" model 58:05 – Minimum effective dose: 5 minutes/day 59:01 – The "brakes" metaphor: learning to shift state 01:00:29 – Two breathwork protocols listeners can apply today 01:06:11 – Final messages from Lino & Alex 01:09:12 – Listener challenge: 7-7-7 breathing & nasal-only warm-ups 01:11:02 – Breath Room Global: building a system for all people 01:17:17 – Guided 15-breath practice to close the episode 01:21:40 – Episode close & credits THE TEAM: Join the The Physical Performance Show LEARNINGS membership through weekly podcasts  here: https://www.patreon.com/TPPShow Our goal is to get you back to your Physical Best.  Find out more about Telehealth Consultations and book online. Your Hosts:  🏃 Brad Beer - Instagram & X @Bradbeer and YouTube on @PogophysioAu   💪 Huw Darnell - Exercise Physiologist & Performance Coach : YouTube: ⁨@huwdarnell⁩ & Instagram @huwdarnell The Physical Performance Show can be found at:  Facebook: facebook.com/thephysicalperformanceshowpodcast X: @tppshow1  Instagram: @physicalperforamceshow Please direct any questions, comments, and feedback to the above social media handles.

Running technique coach Paul Mackinnon (The Balanced Runner) unpacks why most runners "force outcomes" (cadence, foot strike, knee drive) instead of changing the inputs that actually reshape movement. Paul explains his top-down approach—starting at the arms and torso to influence what happens below—so athletes can reduce ground contact time, improve rhythm, and shift along the continuum from rehab to performance. Across an engaging conversation in episode 374 of The Physical Performance Show, with hosts Brad Beer and Huw Darnell, Paul challenges the idea that "technique doesn't matter," arguing that how you move determines how you load. He distinguishes economy from efficiency, shows why arm swing and thoracic control set the timing for the legs, and shares practical cues to build self-awareness, symmetry, and lift—without derailing training volume. Clinicians and athletes alike will gain a clearer roadmap for translating S&C work to the road, coaching more effectively, and making durable technique change. To Follow Paul Mackinnon (The Balanced Runner): Website: TBrunner.com Instagram: @thebalancedrunner   Show Sponsor: The Rehab Mechanics offers Simple Tools and Real Results. Easy fixes for your feet with a massive impact. For 20% off all The Rehab Mechanics products. Go to www.therehabmechanics.com.au Enter discount code TPPS20 at checkout.     TIMELINE: 00:00 Forcing outcomes: the #1 running mistake 03:19 Inputs over outcomes; changing the whole system without losing training 04:32 Knee drive, ground time, and why top-down coaching works 07:28 Midline crossover: finding the true driver of the pattern 09:35 Physics → biomechanics → the individual: three coaching silos 11:11 Do mechanics matter? Why the debate misses the point 14:11 Lessons from swimming: skill, workload, and injury risk 16:27 Breaking-2 insight: efficiency beating raw physiology 18:09 Economy vs efficiency; cost per step explained 21:07 Two paths to change: full-pattern reset vs detailed top-down 23:05 New-way/old-way contrasts to build self-awareness 26:06 Feel, timing, rhythm: enlarging the athlete's "sweet spot" 32:29 What good running looks like: rhythm, symmetry, flight 36:37 Coaching language, listening, and athlete buy-in 43:22 Mental health: running as a lifeline 44:43 Humerus–femur coupling: why arms and thighs must sync 49:17 Simple buy-in: reduce ground time & ground reaction force 50:18 Paul's top three: Awareness • Symmetry • Lift 52:50 Why S&C often doesn't transfer—and how to fix it 59:35 One piece of advice: self-awareness—know where you are now 1:00:27 Listener Challenge: film your running, build your baseline   LISTEN IN AS WE DELVE INTO THE FOLLOWING: The #1 mistake runners make: forcing outcomes vs changing inputs Why technique, capacity, and rehab are independent—but interlinked—puzzle pieces The injury ↔ performance continuum and coaching before athletes break Top-down mechanics: how arms/torso shape leg action and knee drive Midline "tight-rope" running: finding the driver (ribcage, arms, rotation) Physics → biomechanics → individual: the three silos that govern change "You can't outrun physics": mechanics as applied physics, not opinion Efficiency vs economy: cost per step, flight time, ground contact time Why research lags coaching—and what to change (and not change) first Translating S&C and plyos to running: when good gym work fails to show up Coaching language, storytelling, and athlete-led awareness (new vs old way) Rhythm vs being rhythmic: symmetry, timing, and longer flight Mental health, identity, and why running is a lifeline for many athletes Three practical cues: Awareness • Symmetry • Get off the ground The week's challenge: Film your running and build an honest baseline QUOTES: "You can't outrun physics." "How you move determines how you load." "Stop forcing outcomes—change the inputs." "Awareness, symmetry, get off the ground. Every step costs—know what you're paying for."   PEOPLE MENTIONED: Ellie Salthouse – Triathlete Enda King – Hip & groin specialist (Aspetar) Rich Willy – Running biomechanics researcher Alec McKenzie, Stephen Doohig – Swimming biomechanics researchers Jenny Alcorn – Triathlon coach (historical reference)   THE TEAM: Join the The Physical Performance Show LEARNINGS membership through weekly podcasts  here: https://www.patreon.com/TPPShow Our goal is to get you back to your Physical Best.  Find out more about Telehealth Consultations and book online. Your Hosts:  🏃 Brad Beer - Instagram & X @Bradbeer and YouTube on  @PogophysioAu   💪 Huw Darnell - Exercise Physiologist & Performance Coach : YouTube: ⁨@huwdarnell⁩ & Instagram @huwdarnell The Physical Performance Show can be found at:  Facebook: facebook.com/thephysicalperformanceshowpodcast X: @tppshow1  Instagram: @physicalperforamceshow  Please direct any questions, comments, and feedback to the above social media handles.

In episode 373 of The Physical Performance Show, sports medicine expert Dr Jay Hertel shares an in-depth exploration of chronic ankle instability in athletes. Drawing on his extensive clinical and research experience, Dr Hertel discusses the prevalence, consequences, and complex rehabilitation of ankle sprains. The conversation covers the patho-mechanical, sensory-perceptual, and motor-behavioral impacts of repeated ankle injuries, including early onset osteoarthritis, proprioceptive deficits, and the psychological hurdles faced by patients—such as loss of confidence and fear of re-injury. Dr Hertel explains the evolution of clinical models for assessing and treating chronic ankle instability, emphasising individualised care that considers not just the structural and neuromuscular factors, but also personal and environmental influences on recovery. The episode includes practical wisdom and a holistic approach and leaves athletes, clinicians, and listeners with a greater appreciation for the complexity of ankle injuries and a roadmap for improving outcomes both physically and mentally.   Show Sponsor: The Rehab Mechanics offers Simple Tools and Real Results. Easy fixes for your feet with a massive impact. For 20% off all The Rehab Mechanics products. Go to www.therehabmechanics.com.au Enter discount code TPPS20 at checkout. -- POGO Physio Telehealth Consultations believe that everyone deserves access to complete and remarkable physiotherapy services. Our goal is to get you back to your Physical Best.  Find out more about Telehealth Consultations and book online. Follow @Brad_Beer Instagram & Twitter Huw Darnell — Exercise Physiologist & Performance Coach Helping athletes move from pain and injury to peak performance. Learn more at huwdarnell.com.au and follow on Instagram @huwdarnell. The Physical Performance Show: Facebook, Instagram, & Twitter (@tppshow1) Please direct any questions, comments, and feedback to the above social media handles.

In episode 372 of the Physical Performance Show, Brad Beer and Huw Darnell host a live event featuring dual Olympic triathlon medallist Hayden Wilde. Hayden shares his athletic journey, from his early days in multi-sport and the influence of family and personal adversity, through his path to Olympic success. He details the highs and lows of elite sport, including the physical and mental challenges of coming back from a significant injury sustained in a cycling accident, with unique insights into his rehabilitation, mindset, and the role of his multi-disciplinary support team. Hayden discusses his training philosophies, coaching changes, and the importance of maintaining humility amid professional success. The episode explores balancing ambition with self-care, adapting to setbacks, and the power of community in sport.  Show Sponsor: The Rehab Mechanics offers Simple Tools and Real Results. Easy fixes for your feet with a massive impact. For 20% off all The Rehab Mechanics products. Go to www.therehabmechanics.com.au Enter discount code TPPS20 at checkout. -- POGO Physio Telehealth Consultations believe that everyone deserves access to complete and remarkable physiotherapy services. Our goal is to get you back to your Physical Best.  Find out more about Telehealth Consultations and book online. Follow @Brad_Beer Instagram & Twitter Huw Darnell — Exercise Physiologist & Performance Coach Helping athletes move from pain and injury to peak performance. Learn more at huwdarnell.com.au and follow on Instagram @huwdarnell. The Physical Performance Show: Facebook, Instagram, & Twitter (@tppshow1) Please direct any questions, comments, and feedback to the above social media handles.