Feisty Women's Performance

Dr. Erin Ayala sits down with Rach McBride, a seasoned endurance athlete and coach, to uncover the mental and practical strategies that sustain a 15‑year professional career without burning out. Rach shares how self‑compassion, authentic identity, and smart training choices have contributed to such a successful career.Listeners will leave with concrete tools to extend their own athletic or entrepreneurial stamina and build a resilient, purpose‑driven mindset.Key Takeaways- Pre‑race nerves are a signal that you care—use them to sharpen focus rather than suppress them.- Self‑compassion isn’t “soft”; it’s the cornerstone of long‑term high performance and prevents injury.- Late specialization can be an asset: diversify skills early, then double‑down when you find your niche.- Build a support network (coach, training partners, honest friends) to catch blind spots and keep you accountable.- When deciding to push through or DNS a race (or a business challenge), weigh the true cost versus the hidden long‑term benefits.Rach McBride (they/them) has been racing full-time as a professional athlete since 2011. They are a 5-time Ironman 70.3 Champion, 4-time Unbound 200 Gravel Nonbinary Champion, and have numerous podium and course record results across several distances in triathlon and gravel racing. Rach is the first professional triathlete to be out as gender non-binary. They hold two graduate degrees in genetics and are an accomplished cellist. In their “free time”, Rach coaches endurance athletes and works in sexual health education and advocacy.Links & Resources- Rach’s website & coaching: www.rachelmcbride.com- Instagram: @rachelmcbIf you found value in Rach’s insights, hit subscribe so you never miss an episode, leave a 5‑star review to help others discover the show, and join the conversation on Instagram. Share this episode with fellow athletes or entrepreneurs who could benefit from a healthier, more authentic approach to success.

In this powerful conversation, Dr. Carole Oglesby (PhD, PhD) and Dr. Phyllis Solon (PsyD, LP) reveal why sport psychology needs a feminist lens.They unpack how patriarchal structures still linger in “progressive” sport culture, share real‑world strategies for feminist praxis, and explain when to work from the inside versus when to step back. Listeners will walk away with concrete tools to make their coaching, counseling, or business practices more inclusive and impactful.Key Takeaways - Feminism is practice, not a credential – daily actions matter more than titles.- Identify hidden patriarchal patterns in “progressive” sport environments and call them out with intentional language.- Use the “master’s tools” checklist to ensure your interventions truly dismantle, rather than reinforce, existing power structures.- Decide strategically when to push for change from within and when to protect your energy by stepping away.Dr. Carole Oglesby, PhD, PhD – is a Pioneer of women’s collegiate athletics, sport psychologist, and long‑time advocate for feminist praxis in performance science. She is the past president of WomenSport International and is a current executive board member.Dr. Phyllis Solon, PsyD, LP – is a Clinical psychologist, author of the Anchored Relational Theory, and expert on trauma‑informed, intersectional approaches to sport psychology.Links & ResourcesWomenSport International- https://womensportinternational.org/index.php/dr-carole-oglesbys-leadership-on-aiaw/Anchored Relational Training: https://anchoredrelational.com/If you found this episode insightful, hit Subscribe so you never miss a deep‑dive on feminist practice in sport and business. Leave a review to help other entrepreneurs discover these strategies, and join the conversation on LinkedIn or Instagram. Share this episode with anyone looking to build more equitable, high‑performing teams!Train with Feisty this Winter:https://livefeisty.com/training/ Sign up to Receive The Feisty Women's Performance Newsletter:Feisty Women's Performance Newsletter: https://livefeisty.com/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceSupport our Partners:Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first orderWahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByRTifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo

Erin sits down with Alison Freeman, a USATriathlon Level 3 coach, author of Unlocking Triathlon, and co‑owner of NYX Endurance, to uncover the hidden skills that turn good training into great race results. Alison breaks down why run efficiency, cadence, pacing, and fueling are true performance levers—and how mastering them can give you “free speed” without adding mileage.You'll walk away with concrete strategies to uplevel your triathlon game.Key Takeaways - Run like Superman: Forward‑leaning hip posture creates a stacked joint chain that lets tendons return energy as forward propulsion.- Cadence matters: Small, consistent increases (≈4 spm) boost efficiency and reduce ground‑contact time.- RPE is a skill: Trust your perceived effort, especially during the first 20 minutes of the run when data can be misleading.- Fueling is practice: Treat nutrition as a repeatable skill; rehearse timing, amount, and hydration in training.- Build pacing in layers: Start with a “no‑exceed” pace for the first two miles, then progressively harden the middle and finish strongest.- Acclimation to effort: Gradually extend uncomfortable intervals to expand your mental “well” and improve race‑day confidence.Links & Resources - NYX Endurance website nyxendurance.com- Book site –https://unlockingtriathlon.com/- Training plans on TrainingPeaks – TrainingPeaks profileIf you found these insights valuable, hit subscribe so you never miss an episode, leave a review to help fellow athletes discover the show, and follow Alison on her platforms for more tips. Share this episode with anyone looking to turn their training into race‑day success!Train with Feisty this Winter:https://livefeisty.com/training/ Sign up to Receive The Feisty Women's Performance Newsletter:Feisty Women's Performance Newsletter: https://livefeisty.com/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceSupport our Partners:Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first orderWahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByRTifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo

In this candid conversation, Olympic medalist and author Clara Hughes reveals how the “push‑through” mindset that powered her six Olympic medals became a hidden coping mechanism that left her exhausted, burned out, and struggling through menopause.Clara shares the pivotal moments—injury, perimenopause, and a forced break—that forced her to confront the limits of “movement as medicine” and discover a more compassionate, mindful approach to performance and well‑being.Listeners will walk away with practical tools to recognize when their drive is serving them versus sabotaging them, and learn how to cultivate sustainable resilience in both business and life.Key Takeaways- Recognize the signs that high‑performance habits have turned into avoidance or experiential escape.- Use forced rest (injury, illness, life transition) as an opportunity to re‑evaluate your relationship with movement and work.- Adopt “movement as mindful self‑care” instead of a relentless performance metric.- Simple daily practices: 5‑10 minute morning meditation, regular body‑check‑ins, and playful, joy‑focused exercise.- Leverage a support network (coach, therapist, trusted friends) to safely explore vulnerability and inner healing.Six-time Olympic medalist Clara Hughes became the only athlete to win multiple medals in both the Summer and Winter Games. She is a member of the Order of Manitoba and an officer of the Order of Canada, has received a star on Canada’s Walk of Fame, and was inducted into Canada’s Sports Hall of Fame. Clara was Canada’s flag bearer for the 2010 Olympic Winter Games. She was the founding spokesperson for Bell Canada’s Let’s Talk initiative, a campaign dedicated to breaking down the stigma of mental health. In 2014, she was awarded the Meritorious Service Cross, which recognizes those whose outstanding personal commitment has brought honour to Canada. In 2022, she was named an Olympian for Life in recognition of her making the world a better place by promoting the Olympic Values at every stage of her life. Clara lives with her husband, Peter, on Vancouver Island, and continues to enjoy bike touring and hiking.Links & Resources Clara’s book: Learning to Breathe – find it at independent Canadian bookstores, Indigo, or Amazon (US).Clara’s Instagram: @claraannehughesIf this episode resonated, hit Subscribe so you never miss a deep‑dive conversation, leave a review to help other women discover the show, and share your thoughts or questions on instagram at @feisty_womens_performance.Train with Feisty this Winter:https://livefeisty.com/training/ Sign up to Receive The Feisty Women's Performance Newsletter:Feisty Women's Performance Newsletter: https://livefeisty.com/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceSupport our Partners:Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first orderWahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByRTifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo

Colette Berry—ACSM‑CPT, RRCA‑certified coach, and doctoral researcher—debunks the myth that rigid periodization is essential for female endurance athletes. She shows how a simple, life‑driven approach to strength training can boost performance, prevent injury, and fit into a busy schedule.Listeners will walk away with a clear, actionable framework for “good enough” strength work that actually moves the needle.Key Takeaways- Periodization isn’t required – Recent ACSM research shows no performance benefit over non‑periodized training; let life dictate your deload weeks.- Lift “heavy enough” – Aim for 80–85 % of 1RM with 2–3 reps in reserve; training to failure isn’t necessary.- Two 30‑minute sessions per week can provide the push, pull, squat, hinge, and plyometric work needed for endurance athletes.- Prioritize the key workout – If a VO₂‑max or speed session is the priority, schedule it first and place the strength session later or on a separate day.- Ask the right questions when hiring a coach – Look for credentials (NSCA, CSCS, ACSM) and probe their experience with female, perimenopausal, or postpartum athletes.- Track stress signals – Use a simple checklist (injury, sleep < 2 h, high life stress, menstrual symptoms) to decide when to cut back strength volume.Colette Berry, ACSM‑CPT, FMS L1/L2, GGS‑CPPC, RRCA – Running and strength coach, founder of Cat Hill (cathill.nyc), doctoral student in Applied Exercise Physiology at Columbia University, Ironman finisher, and champion of evidence‑based training for busy mid‑life women.Links & ResourcesColette’s website & coaching form: https://cathill.nycACSM Position Stand on Resistance Training (2024): https://pubmed.ncbi.nlm.nih.gov/41843416/Instagram (Colette): @cathill.nycIf you found this episode valuable, hit subscribe so you never miss a future conversation, leave a review to help other athletes discover the show, and share this episode with any female endurance athlete who could benefit from a smarter, simpler strength plan.Train with Feisty this Winter:https://livefeisty.com/training/ Sign up to Receive The Feisty Women's Performance Newsletter:Feisty Women's Performance Newsletter: https://livefeisty.com/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceSupport our Partners:Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first orderWahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByRTifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo