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!

The February Reset – Why Your Goals Start Now

It’s late January. The "New Year, New Me" gym crowd has vanished, the kale is rotting in the fridge, and the "All or Nothing" mentality has officially kicked in. If you’ve already binned your 2026 goals, this episode is for you.

Today, we’re stripping away the "January Delusion" and replacing it with biological systems that actually work. I’m deep-diving into the "False Hope Syndrome," why your brain is wired to fail at resolutions, and how to build a "SMART" goal that ACTUALLY work.

I also get transparent about my own 2026 pivot - why I’m putting races on the back burner to go all-in on my Ironman, business growth, and the one metric I’m refusing to compromise on: Sleep.

In this episode, we cover:

The Science of Quitting: Why 80% of people fail by February (and how to be the 20%).

SMART: How to set targets that actually fit your calendar.

Habit Stacking & The 2-Minute Rule: Mastering the art of showing up.

The 5 Whys: Finding the emotional fuel to keep you running when the "hype" dies.

My 2026 Roadmap: Ironman training, business focus, and the "Speedy" Q4 plan.

Chapter Timestamps:

00:00 – 04:30 | The January Hangover An honest look at why the "New Year" energy is a lie and why February is the real starting line.

04:31 – 11:15 | The Biology of Failure Exploring "False Hope Syndrome" and the "What the Heck" effect. Why one donut shouldn't ruin your decade.

11:16 – 18:45 | Engineering the "SMART" Goal Moving from vague wishes to specific appointments. How to audit your friction points.

18:46 – 24:20 | The 5 Whys & Identity Theory Stop "trying" to run and start "being" a runner. How to find the deep emotional "Why" behind the work.

24:21 – 30:10 | My 2026 Roadmap: Ironman & Business Pivots Why I’m racing less to achieve more. The non-negotiable role of sleep in my training block.

30:11 – 34:00 | The 24-Hour Challenge Your actionable next step and the "One Thing" you need to change before tomorrow morning.

In this episode, Lou investigates the critical distinctions between motivation, discipline, and systems, emphasising why systems ultimately lead to success. She begins by redefining how we think about discipline, debunking the myth that it requires extreme toughness or willpower. Instead, Lou highlights the importance of creating an environment that makes the right choices easier.

KEY TAKEAWAYS

Discipline is not about being tough or having willpower; it's about creating systems that make the right choices easier. By arranging your environment and routines strategically, you can make success more accessible.

Motivation can fluctuate like a phone battery and is not a dependable source for achieving goals. Instead of relying on motivation, establish systems and routines that allow you to take action consistently, regardless of how you feel.

Implementing tiny, consistent actions can lead to significant results over time. Starting with manageable tasks, such as prepping one meal or committing to a short workout, can build momentum and confidence.

Instead of trying to eliminate bad habits outright, replace them with healthier options. For example, swap out unhealthy snacks for nutritious ones to make the transition easier and more sustainable.

Planning and structuring your life reduces decision fatigue and stress, allowing you to focus on executing your goals. By mapping out your week in advance, you can free up mental energy for the actions that matter most.

BEST MOMENTS

"Discipline is about making success easier than failure is."

"Motivation feels amazing when it's there but it is completely unreliable."

"The more structured your life is, the more freedom you actually have."

"Tiny, consistent, mini actions will lead to massive changes over time."

"Building discipline through the systems doesn't just change your outcome, it will actually change who you are."

VALUABLE RESOURCES

https://linktr.ee/theexerciseengineer

lou@theexerciseengineer.com

ATHENA Nutrition for Females: https://t.cfjump.com/90866/t/89892

Apply to be coached by me here: https://tr.ee/TFsv2VpeG4

HOST BIO

Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness.

Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Today, Lou interviews Cam, a Sydney-based hybrid athlete and runner who is training for a sub-3:30 marathon at the New York City Marathon. They delve into the impact of culture on athletic performance, exploring the differences between fitness communities in Australia and the UK. Cam shares insights into his training regimen, which includes strength sessions and running, while balancing a full-time job.

KEY TAKEAWAYS

The fitness culture in Sydney is significantly more vibrant and active compared to the UK, with a larger number of people participating in running and fitness activities. This can create both motivation and pressure for individuals to perform at higher levels.

It's important to set achievable goals based on personal capabilities rather than external expectations. While it's beneficial to be inspired by others, individuals should focus on their own progress and celebrate their achievements, regardless of how they compare to others.

Juggling a full-time job with training requires flexibility and planning. Incorporating training sessions into daily routines, such as lunchtime workouts or adapting runs to fit social activities, can help maintain a balance between work and fitness goals.

After intense training or races, allowing time for recovery is crucial. This includes taking a break to celebrate achievements and giving the body time to recuperate before starting the next training block.

Proper nutrition and hydration are essential for performance. Strategies such as timing gel intake with water stations during races and maintaining a balanced diet with high protein options can help prevent issues like cramping and support overall training efforts.

BEST MOMENTS

"I feel like there's a lot more people that are fitter here and wanting to look after themselves. It's quite overwhelming, but it's a positive and a bit of a negative sometimes."

"Running a sub-330 marathon feels like a big achievement to me, but sometimes it doesn't feel like a big achievement when you're talking to people after a race."

"I think it's about setting realistic goals and trying to stick to the plan, getting the reps in and achieving those goals."

"The new normal here is to be able to run a sub-three marathon, finish an Ironman. That's normal here, which is absolutely ridiculous."

"I think social media definitely puts a bit of a highlight on marathons, and no one really shows the amount of work that actually goes into a marathon."

VALUABLE RESOURCES

@cjcampbell_96

https://linktr.ee/theexerciseengineer

lou@theexerciseengineer.com

ATHENA Nutrition for Females: https://t.cfjump.com/90866/t/89892

Apply to be coached by me here: https://tr.ee/TFsv2VpeG4

HOST BIO

Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness.

Fuelling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

In this episode, Lou shares insights from her recent six-week transformation while on holiday in Bali, where she managed to lose 3-4kg despite indulging in daily meals out. Lou emphasises the importance of sticking to basic health principles, such as prioritising sleep, hydration, and strength training, while also incorporating cardio and whole foods into the diet.

KEY TAKEAWAYS

Prioritise fundamental aspects of health and fitness, such as getting enough sleep (7-8 hours), staying hydrated (at least 4 litres of water daily), and engaging in regular strength training and cardio.

Instead of traditional breakfast foods, consider having two main meals a day that are high in protein and whole foods. This approach can help maintain energy levels and support workout recovery.

Be cautious of liquid calories from smoothies, juices, and alcoholic beverages, as they can add up quickly and may not keep you full. Opt for water and limit high-calorie drinks.

Non-exercise activity thermogenesis (NEAT) plays a crucial role in fat loss. Aim for daily movement through walking, taking stairs, and engaging in activities outside of structured workouts.

Having an accountability partner or joining a community can significantly enhance motivation and commitment to fitness goals. Planning and making decisions in advance can help reduce decision fatigue and keep you on track.

BEST MOMENTS

"If you haven't nailed the basics, don't be stressing about your supplements, your ice baths, all of that sort of stuff."

"Start with getting seven to eight hours of sleep every single night and be really consistent with that."

"We were aiming for whole foods, probably 90% of the time, not just 80, having two main meals a day."

"Liquid calories are a huge, huge, huge amounts of calories in coffee and alcohol."

"Accountability, dare I say, is the most important tip of everything I've just covered there."

VALUABLE RESOURCES

https://linktr.ee/theexerciseengineer

lou@theexerciseengineer.com

ATHENA Nutrition for Females: https://t.cfjump.com/90866/t/89892

Apply to be coached by me here: https://tr.ee/TFsv2VpeG4

HOST BIO

Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness.

Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

Today, Lou gets stuck into your real-life fitness questions – from staying on track at the weekend to handling emotional eating and why fat loss can be trickier for women than men.

Lou shares simple, doable strategies like calorie banking, planning your meals ahead, and treating yourself in small ways during the week so you’re not tempted to overdo it later. She also chats about her own CrossFit workouts, fitting training around school holidays, and why strength training is a total game-changer for women.

KEY TAKEAWAYS

• Avoid Over-Restriction: Restricting calories too much during the week can lead to binge eating on weekends. Incorporating small treats throughout the week can help prevent feelings of deprivation and reduce the likelihood of bingeing.

• Plan Social Meals: Planning meals in advance, especially when dining out, can help maintain dietary goals. Knowing what to order ahead of time reduces decision fatigue and helps stick to healthier choices.

• Embrace "Cruise Days": Instead of viewing weekends as a time to indulge excessively, consider them as "cruise days" where you maintain your progress. This approach allows for enjoyment without derailing your overall goals.

• Strength Training Importance: Strength training is crucial for women trying to lose fat. It helps preserve muscle mass, boosts metabolism, and provides numerous health benefits beyond just fat loss.

• Address Emotional Eating: Recognizing triggers for emotional eating is essential. Finding alternative coping mechanisms, such as journaling or going for a walk, can help manage emotional cravings and promote healthier eating habits.

• BEST MOMENTS

  • "You are much more likely to keep up your gains... if you just don't bother with anything."

  • "The more muscle we have, the more our metabolism will increase because muscle on the body uses more energy than fat does."

  • "It's so crucial that you are also strength training... Lifting weights helps preserve and build muscle."

  • "If you are trying to eat the same amount as your male counterpart, we are going to put on weight and they might not."

  • "Just focus on eating whole foods. Whole foods. It's game-changing."

  VALUABLE RESOURCES

  https://linktr.ee/theexerciseengineerlou@theexerciseengineer.com

  ATHENA Nutrition for Females: https://t.cfjump.com/90866/t/89892

  Apply to be coached by me here: https://tr.ee/TFsv2VpeG4

  
  

  HOST BIO

  Lou's personal journey with body confidence and food struggles began at the age of 15, where overeating and guilt around food consumed her. But everything changed during the lockdown in March 2020. Determined to regain control, Lou immersed herself in research, found joy in working out in her garden, and started tracking her nutrition and steps. Surprisingly, she lost a stone in less than three months and discovered a newfound love for fitness.

  Fueling her passion, Lou pursued personal training qualifications and launched her Instagram page in September 2020. After months of building a solid foundation, branding, and gaining relevant expertise, she started helping others achieve what once felt impossible—losing fat, feeling empowered, and loving the journey without restrictions. With numerous success stories, digital products, and a thriving membership program called Train with Lou, Lou now coaches, teaches, and learns about food, exercise, and mindset.

  This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/