5 Key Lessons about learning to ride a bike for an Ironman

Rent a Bike: Sportcorp Australia

I was interviewed today by 'Women's Running Collective'. We talk all things running, setting goals, building habits, women's biomechanics, nutrition and so much more!

If you're just starting your running journey or you're striving to PB your next race, you're going to love this chat!

Thank you for having me team xxx

Women's Running Collective Podcast: https://open.spotify.com/show/2KuWtqVrlxtrUWPw5aVRHM?si=9a9204ca7df84a3f

Chapters:

00:00 - Guest introduction: Lou Kelly
01:42 – Rapid fire questions with Lou
08:15 – Lou’s journey from civil engineer to running coach
12:15 – Strength training & why it’s so important for women
16:51 – Biomechanical issues & running form tips
22:05 – Compassion in coaching (and with yourself)
24:00 – Building sustainable habits that last
27:12 – Setting realistic, achievable goals
34:38 – Positive reinforcement, self-talk & mindset
38:10 – Final thoughts, takeaways & recommendations

In this episode, Lou breaks her four-month silence to give a "no-filter" recap of her Ironman journey so far. Transitioning from a beginner to a long-distance triathlete is no joke, and while the swim might be the shortest leg of the race, it’s proving to be the biggest mental hurdle. Lou shares her ego-bruising lessons on technique, the tools she wish she’d used sooner, and the pre-pool anxiety that almost kept her on the couch.

• The "Ironman Distance" reality check.

• The Math of a Triathlon: Why the swim is often the forgotten discipline.

• Lesson 1: Swallowing the ego and using swim tools (Paddles & Pull Buoys).

• Lesson 2: Intervals vs. Distance – Why "just swimming" isn't enough.

• Lesson 3: The Open Water Fear – Wetsuits, sighting, and toe-grabbing.

• Lesson 4: The Mental Game – Overcoming pre-swim procrastination and finding "flow."

• What’s coming up next (The Bike).

• The Power of Tools: Don't let your ego stop you from using paddles (for hand positioning/catch) and pull buoys (for hip buoyancy). They are shortcuts to better form, not "cheating."

• Structure Over Volume: Simply grinding out lengths is great for the soul but bad for the clock. Break sessions into intervals to maintain technique and build actual speed.

• The "Blue Line" Trap: Pool swimming doesn't prepare you for the variables of open water. Practice sighting and getting comfortable in a wetsuit to avoid race-day surprises like chafing or shoulder fatigue.

• The 60-Minute Mental Wall: Swimming is the ultimate "unplugged" sport. While the pre-swim anxiety is real, pushing through to find a flow state is where the magic happens.

  
  

"I’ve never known procrastination like it... but once I’m in the pool and I find flow state, it’s the most magical thing."

• Follow the Journey: https://www.instagram.com/theexerciseengineer/

  www.youtube.com/@theexerciseengineer

  
  

• Buy My Trisuit: https://www.sub4custom.com/shop/the-exercise-engineer/the-exercise-engineer/

  
  

• Next Episode: Stay tuned for the deep dive into the Bike leg!