Show notes
In this episode of the Tough Girl Podcast, we're joined by Dr. Sarah Ruggins—a high-achieving investment professional, academic powerhouse, and now a record-breaking ultra-endurance cyclist. From her early days as a national-level track athlete in Canada to surviving complex PTSD and rebuilding her life, Sarah's journey is one of transformation, resilience, and radical self-belief. In 2023, Sarah competed in the Transcontinental Bike Race, and in 2025, she took on her most audacious challenge yet: cycling from John O'Groats to Land's End and back again—2,715 km in just 5 days, 11 hours, and 14 minutes, setting a new outright record. This conversation dives deep into the planning, training, and mindset behind the ride—from strength work and 3:30 AM mornings to battling hallucinations, sleep deprivation, and pain barriers. Sarah shares her three-part mantra—Focus, Discipline, Gratitude—and unpacks how elite performance is built in the margins: with structure, strategy, and sacrifice. Whether you're chasing a personal goal or looking for motivation to push your own limits, this is an episode that will fuel your fire. New episodes of the Tough Girl Podcast drop every Tuesday at 7 AM (UK time)! Make sure to subscribe so you never miss the inspiring journeys and incredible stories of tough women pushing boundaries. Do you want to support the Tough Girl Mission to increase the amount of female role models in the media in the world of adventure and physical challenges? Support via Patreon! Join me in making a difference by signing up here: www.patreon.com/toughgirlpodcast. Your support makes a difference. Thank you x Show notes Who is Dr Sarah Ruggins Working as an investment professional for the past 10 years Growing up in Canada Being part of a very active family Doing a lot of running and focusing on track and field Working with the best coaches Holding national records in middle distances Preparing for junior olympics at 14/15 Wanting to represent her country at the highest level Her teenage years Needing a routine surgery on her feet Developing a disease of her nervous system The impact on her life Developing complex PTSD Getting back to a 'normal life' Starting to focus more on academics Getting 4 degrees in 4 different subjects Competing in the trans continental bike race in 2023 Wanting to understand what her limits were John O'Groats to Lands End and back again Being supported by a crew Working with Rob Lee from RLP Coaching What training looked like from Sept/October 2024 to May 2025 What a typical week looked like Working with a strength coach to compliment what she was doing on the bike Increasing the volume of training on both the bike and in the gym Squats increasing from 45kg to - 4 sets of 5 reps at 110kg While working a full time job in finance Having her whole life scheduled from 3.30am - 10pm Figuring out life admin Setting big goals in your life - you need to be prepared to make sacrifices in pursuit of those goals Planning, schedules and logistics Coming back to the WHY was integral Building the team and pulling everyone together Reaching out to sponsors Wanting to make a history making ride Probability, chance and luck Going to maximise our probabilities of success Being on the start line being 100% confident Being forced to be brave and tough - but coming from a place of power Wanting to demonstrate to herself her own resilience and wanting to inspire others Starting the challenge and wanting to ride to her capabilities Working in blocks of 4 hours and focusing on the power. Managing her process and focusing on what's on the road ahead Riding 4 hours and then off the bike for 10 mins - the 'Pitt stops' What goes on in those 10 mins Eating and nutrition and eating constantly while on the bike How her body responded to the challenge 3 phases while doing endurance work: phase 1, the first 36 hours - feeling great, phase 2 hitting a pain wall which you need to push through, phase 3 - where you feel like you can go forever, your body has accepted this is just what you do now Going though the pain wall and pain gate The mind body connection and what was happening mentally Developing a 3 part mantra: focus, discipline and gratitude The biggest challenge while on the bike Not being able to tolerate solid foods on day 3 Moving to liquid food - Supported by Huel Dealing with the sleep deprivation - confusion and falling asleep while on her bike Crashing into a nettle bush and going into hyperglycemic shock Using blue light to wake her up Being ahead of the record by about 7 hours and 175km - stick to the process Reaching the end The feelings of relief Keeping your emotions locked in for 5 days Being able to relax! 2715 km in 5 days 11 hours 14 minutes. NEW OUTRIGHT RECORD HOLDER Her limits…. Taking the learning and applying it to new projects Recovery after the challenge Getting back on the bike and back in the gym Raising funds for 2 charities The Bike Project Bikes for Refugees How you can connect with Sarah Working on a feature documentary about the challenge - due in early 2026 Final words of advice from Sarah Understand what is most important to you, and curate an objective around that Demonstrate aggressive patience in pursuit of your goals Focus on the small wins everyday. Social Media Instagram @sarah_ruggins