Meet Regine Goh, a national triathlete and endurance athlete from Singapore who has spent her life mastering the art of consistency, resilience, and performance. 

From starting competitive swimming at just four years old to transitioning into triathlon, Regine has learned firsthand the power of showing up, pushing through plateaus, and enjoying the process every step of the way.

In this episode of the Tough Girl Podcast, Regine shares her journey of balancing elite-level training with a professional career, the mental and physical lessons she's learned along the way, and how the principles of endurance sports can help anyone sustain productivity, build confidence, and achieve ambitious goals. 

Whether you're an aspiring athlete, a professional, or someone striving to be more consistent in your life, Regine's insights are a masterclass in resilience, focus, and long-term growth.

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Show notes

• Who is Regine
• Living in Singapore
• National athlete specialising in the sport of triathlon 
• Starting off in the sport of swimming at 4 years old
• Really enjoying spending time in the water
• Knowing all the strokes at 8 years old and starting to do competitive swimming 
• Being spotted by a swim coach 
• Enjoying the grind of swimming and making new friends
• Doing a decade of hardcore competitive swimming 
• Joining the Singapore Sports School (boarding school)
• Starting to plateau in swimming and making the transition to triathlon at 16 
• Trying open water swimming 
• Dealing with the plateau of not improving in her sport
• Having understanding coaches
• Starting to ask herself, why she was doing the sport
• Figuring out what her motivations where
• Figuring out her goals did not align with her core values 
• Reflecting back on why she got into sport in the first place
• Deciding to take running a bit more seriously 
• Why her cycling journey was a bit scary 
• Getting into road cycling at 19
• Why it was a steep learning curve 
• Wanting to prove everyone wrong and make it to the national team 
• Making the national team for triathlon 
• Getting burnt out in swimming chasing the goal of reaching the national team
• The importance of showing up every day and trying your best
• The mindset change when moving over to triathlon
• Getting some good mentors
• Enjoying the process at every step
• Gen Z perspective on mental health 
• Zone 2 training, Periodisation, Progressive overload
• The importance of focusing on recovery 
• Fuelling and eating the right foods
• Being here for the long game 
• Sleep as a performance enhancing drug!
• Being a working professional and managing her training 
• Doing morning and evening training sessions 
• The importance of planning ahead to get your training sessions in
• Managing stress
• Control what you can control
• Working with a coach
• Empowering aspiring professionals to boost consistency and sustain productivity using the principles of endurance sports
• Consistency and it's importance
• The compounding effect of training 
• Communication expectations 
• Favourite moments from swimming and triathlon 
• Her short term and long term goals
• Thinking about doing an ironman and returning to open water swimming 
• Wanting to complete the English Channel Crossing 
• The Oceans Seven in swimming 
• The importance of having big, ambitious goals
• How to connect with Regine
• Final words of advice for women and girls to follow their passion in endurance sports
• Have fun and enjoy the process 

Social Media

Instagram: @weezuine.tries 

Facebook: Regine Goh  (吴宣萱)

LinkedIn: Regine Goh