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

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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***

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Fraser’s Instagram: https://bit.ly/3D2esnx

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