My guest today is Fraser Minnican, he’s a former international-level swimmer, husband & tri-athlete who recently became champion of Iron Man Portugal in October of 2024 Time stamped chapter & subtopic list 00:01:26 Fraser’s Background, Upbringing & Time At University - Swimming At An International Level What Fraser’s upbringing was like outside of his swimming endeavours The influence his father had on his sporting career If he enjoyed an upbringing heavily centred around sport Why he decided to quit swimming at the national level Why he prioritised his degree over his swimming career How It Felt To Tell His Dad He Was Retiring From Swimming 00:28:56 Life After Swimming & Finding Iron Man How Many Races A Year Fraser Believes Is Optimal For Him 00:46:54 A Championship Winning Season How he struggled for motivation mid season What was different to the season before? His surprise at running a 2:50 marathon at the end of an Ironman Running 4:03 /Kms at Portugal Where his mind goes during the race His unconventional approach to nutrition last season His surprising fear of Open Water swimming Done with the chaos during a race dealing with Why Fraser carries out complex long division during a race Why long division was able to keep Fraser relaxed during the race The importance of presence during race Inc Hyrox 1:15:34 Social Media The Potential Impact Social Media has on performance Why Fraser doesn't like social media How social media can inspire beginners Why Fraser feels uncomfortable talking about his achievements Why he doesn't let people he doesn't know follow him on Strava Whether it's ok to post your coaches programming on your socials The reason I post my workouts to social media 01:27:52 Heart Rate Zones in Training & Competition Which heart rate zones you predominantly work in during an Ironman The advantages of a large aerobic swimming base 4x4 threshold sessions 01:40:30 Fraser’s Training What preseason training looks like Trail running importance Why Strava might be harming your pre/off-season 01:47:41 Being coached by Joel Jameson How he met Joel Jameson What Joel would say about Fraser if he wasn't in the room What makes a good coach 01:54:37 Nutrition & Carbohydrates Frasers carbs per hour 02:05:31 Audience questions How he found transitioning from swimming to tri Frasers biggest influences Barrows long list of athletes Kmc discount Motivation to train while working full time Go to prehab and mobility exercises The pinnacle for him in achievements Why? Why training? Why? Competing for enjoyment will likely make you perform better What a peak training week looks like What is a brick session and how Fraser trains them 02:27:36 Future plans, his wife & Fraser’s contact details 02:32:23 Fraser’s self reflection questions ***LINKS*** Get 10% Off At Kendal Mint Co: https://bit.ly/3OL6FwR Fraser’s Instagram: https://bit.ly/3D2esnx MY STUFF: Awaken Out Of Context Podcast (YouTube & Podcast Links): https://bit.ly/3tk8FVv Follow Me On Instagram (@awakenoutofjason): https://bit.ly/3RAkKQj #ironmanchampion

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