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by Lou Kelly
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- Mar 18, 202621 min
Beginner to Ironman: Pre-Race Debrief
Whether you're training for your first triathlon or you're a seasoned pro, this episode is packed with advice on wattage, sighting, and the mental shift required to move from "chasing a time" to "enjoying the ride" (and still achieving the time).The Bike Reccy:- Know your numbers: Understanding your wattage boundariesand optimal cadence is crucial for hilly courses to avoid burning out early.- Surface Check: New Zealand’s "chip-seal" roads required lowering tire pressure to manage vibrations and staying vigilant for sharps.- The Drive-Through: If you can’t cycle the whole loop, drive it. It helps you scout steep descents and find the best spots for your spectators.The Swim Reccy:Freshwater vs. Saltwater: Training in ocean pools makes you more buoyant; be prepared for the "drag" of freshwater.Master the Sighting: Don't underestimate how much extra distance you'll swim if you don't practice sighting. Lou found herself swimming at 60-degree angles!The "200m Panic": If you get claustrophobic or struggle with breathing at the start, get in the water early to get the "panic" out of your system before the official start.The Run Reccy:Don't always trust the marketing! A "flat" course might actually have "pinchy" hills.Perspective: Remember that a marathon after a 180km bike ride is a completely different beast than a standalone marathon.Transition Strategy:Landmarks are Queen: Find a stationary landmark near your rack; in the heat of the race, everything looks the same.The "Nirvana" Tour: Highly recommended for visualising the flow of the race and understanding specific rules (like bike handlers taking your bike at the dismount line).Nutrition & Carb Loading:The Goal: Aim for roughly 10g of carbs per kg of body weight in the 48 hours before the race Keep it Simple: Stick to familiar foods, reduce fibre to avoid bloating, and switch to white rice/bread for easier digestion
- Mar 3, 202621 min
Beginner to Ironman in 5 months: 4 Days Out, My Final Thoughts
With only four days until race day, I get really vulnerable about the reality of Ironman training. This isn’t a highlight reel; it’s a transparent look at the exhaustion, the ugly side of endurance prep, and the final lessons learned after five months of intense training.From the surprising reality of weight gain during prep to the emotional toll of pushing your limits, I share why I'm no longer chasing invincibility and how I'm preparing to cross the finish line.The Reality CheckReflecting on the "glamour" of Ironman training.Lesson 1: The Nutrition ParadoxWhy tracking calories and macros is about fuelling, not weight loss.Lesson 2: Gear – What You Actually NeedDifferentiating between "nice-to-haves" and essentials. A breakdown of bikes, trisuits, and why you should probably learn how to oil your own chain.Lesson 3: The Data TrapReflecting on the use (and non-use) of bike computers and indoor trainers. Why real-world experience often trumps hitting specific wattages for a first-timer.Lesson 4: Parkinson’s Law & Training StructureHow "total flexibility" led to procrastination. The importance of creating an unbreakable daily structure to reduce decision fatigue.Lesson 5: Breaking the "Invincible" MythA raw discussion on the mental and physical exhaustion of the last four months. Why crying doesn't mean weakness and how to handle itIt Takes a VillageFinal thoughts on the support system—from best friends to the online community—that makes the start line possible.Key Moments:Fueling is a Science: Training 20+ hours a week doesn’t give you a free pass to eat everything in sight; it requires a calculated approach to ensure you have the energy to recover without carrying "dead weight" on the hills.Don't Over-Gadget: For your first Ironman, consistency and comfort on the bike are more important than owning every piece of high-tech data equipment. Focus on a good bike fit and basic maintenance.Structure is Freedom: Having all day to train can lead to procrastination. To avoid burnout and "decision fatigue," schedule your workouts into fixed windows (AM/PM) just like a 9-5 job.Embrace the Vulnerability: Physical training is only half the battle. Acknowledge the emotional toll and the "why" behind your race, as that mental resilience is what carries you through the final miles.You Aren't Alone: No one reaches an Ironman finish line in a vacuum. Lean on your community and acknowledge the collective effort it takes to get to the start line.Connect with me:Substack: The Exercise EngineerInstagram: @theexerciseengineer
- Feb 27, 202615 min
Beginner to Ironman in 5 Months: Running Focus
One week out from race day, I dive into the final discipline of the Ironman: The Run. After a lifetime of running for PB times and headspace, I reflect on the humbling reality of training for a marathon that starts after 180km of cycling. From the "syrup-leg" feeling of brick runs to the mental toll of losing speed to gain endurance, this episode is a candid look at the physical and psychological shift required to become an Ironman runner.Welcome to the Ironman Diaries: 1 Week to Go!My Running History: From University Half-Marathons to 3:20 Fulls.The Identity Crisis: Runner vs. Triathlete.Lesson 1: When your passion becomes a chore.Lesson 2: Letting go of the "Runner Self" and chasing new paces.Lesson 3: The Zone 2 Survival Guide (Audiobooks, Fuel, and Shoes).Lesson 4: The "Brick Run" experience (Running through syrup).The "Brick Run Banana" and fuelling for the 42.2km finish.What’s next? Weight gain, gadgets, and pre-race tears.Prioritise the Weakness: Because running was a strength, it often got the "leftover" energy after cycling sets, turning a hobby into a chore. Acknowledge this mental fatigue early.Release the Ego: You cannot compare your marathon-block paces to your Ironman-block paces. Zone 2 training builds the engine you need for the finish line, even if it feels "slow" compared to your PBs.Save Your "Demon Thoughts": Don't use up all your mental grit in training. Use podcasts and audiobooks for long Zone 2 sessions to keep your mind fresh for the "dark places" on race day.The Shoe Rotation Matters: Save the high-stack tempo shoes for specific sessions. Training in daily trainers (like the Gel Nimbus or Novablast) keeps your legs honest and prevents over-reliance on tech.The "Brick" Sensation: Expect the first few kilometers off the bike to feel like running through syrup. Higher cadences on the bike can help the transition, but nothing beats the "Brick Run Banana" for a mid-transition energy boost.@theexerciseengineer
- Feb 22, 202628 min
Beginner to Ironman in 5 Months - 5 Key Lessons from The Bike
5 Key Lessons about learning to ride a bike for an IronmanRent a Bike like mine: Sportcorp AustraliaLesson 1: Get your bike fittedLesson 2: Rent a bikeLesson 3: Go at your own paceLesson 4: Don’t get FOMOLesson 5: Carb Load ON the bikeWhat tips have I missed? Leave a commentThank you for listening xxx
- Feb 19, 202640 min
Running advice all women NEED to listen to today!
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 xxxWomen's Running Collective Podcast: https://open.spotify.com/show/2KuWtqVrlxtrUWPw5aVRHM?si=9a9204ca7df84a3fChapters:00:00 - Guest introduction: Lou Kelly01:42 – Rapid fire questions with Lou08:15 – Lou’s journey from civil engineer to running coach12:15 – Strength training & why it’s so important for women16:51 – Biomechanical issues & running form tips22:05 – Compassion in coaching (and with yourself)24:00 – Building sustainable habits that last27:12 – Setting realistic, achievable goals34:38 – Positive reinforcement, self-talk & mindset38:10 – Final thoughts, takeaways & recommendations
- Feb 16, 202615 min
Beginner Triathlete to Ironman: The Swim
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/@theexerciseengineerBuy 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!
- Jan 28, 202633 min
The February Reset - Why your 2026 actually starts NOW
The February Reset – Why Your Goals Start NowIt’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.
- Nov 5, 202527 min
Why Discipline and Systems Are Your Key to Success
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/
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About The Exercise Engineer
Welcome to "The Exercise Engineer" podcast, where we empower, inspire, and educate women to embrace fitness, fat loss, and nutrition with a positive mindset. Our mission is to help women build a loving relationship with their bodies by focusing on training, movement, and strength. Through my podcast and membership program, Train With Lou, we strive to support women in achieving healthier, happier, and stronger lives, one workout, run, or episode at a time.Join me as we explore the realms of fuel, fitness, and fun, engaging with experts along the way. As I satisfy my own curiosity and gain valuable insights, I'll share them with you. So, if you're ready to embark on a new fitness journey, don your trainers, put on your headphones, and let's begin together. Don't wait any longer—let's get started!
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