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Jake Birtwhistle - Australian Triathlon Commonwealth Games and World Champion medalist

Updated: May 3, 2021

Jake Birtwhistle - Australian Triathlon Commonwealth Games and World Champion medalist

Episode 68: Jake Birtwhistle - Australian Triathlon Commonwealth Games and World Champion medalist

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"The Greg Bennett Show" -

Show notes (please see Timestamps below for more detail)

In this episode of The Greg Bennett Show, Greg has a wonderful conversation with one of the hottest prospects ever to see the world of Triathlon, Jake Birtwhistle.

Jake showed incredible class in his youth athletics, winning 11 Australian junior titles. At age 20 he finished 2nd in the Australian senior 10k road race championships.

And although running looked like it could be a career path, he chose Triathlon. And man was Triathlon a great decision. With podiums in the 2018 and 2019 world triathlon series overall, silver at the commonwealth games in 2018, World Series wins in Hamburg and Leeds, and the U23 World title at the age of 20.

He goes into the next Olympics as a strong contender for a medal.

In this episode, Jake discusses the importance of saying YES to opportunities and how saying yes to a roll-down spot for the Tasmanian athletic team when he was 14 ignited the fire to become the champion that he is.

Jack describes his journey, and how he operates day-to-day. He steps through some of his greatest achievements including the two world series wins and his Commonwealth Games silver medal and what he needs to do to win the Tokyo Olympics.

We cover a lot in this episode.

See the timestamps below for more detail.


0.0 - Introduction to show

1.19 - Introduction to guest

2.00 - General chit-chat - Tasmanian talent - The island off the bottom of Australia - Surviving the winter

5.45 - The finishing kick a lap early in Edmonton in 2017

8.20 - The Australian Olympic team qualification - Jake was put on the team in December

9.40 - Quick mini-advertising

10.40 - Motivation during Covid

13.00 - Olympics - they'll still go-ahead

13.50 - Training with the squad - trying to leave Australia

14.50 - The journey - rewinding the clock - Naturally got involved in running - Away to Nationals at 14 - Saying yes to the opportunity - First Australian title 2000m steeplechase at 15

18.00 - Australian runners from the mid-90s - Morgan Mac Donald NCAA Champion Cross country champion - Stewart McSweyn

20.30 - Why Jake left running for Triathlon - Looking at running now and 2016 Olympics - "one day I will race on the track again"

26.15 - When Triathlon became clear that Triathlon was the right decision? "There was never one moment" - Jake progressed quickly to the top

28.00 - The silver medal at the Commonwealth Games in Australia in 2018 "It's almost like the Olympics" - The team relay Gold - "It was almost like a victory lap"

32.00 - Mix relay thoughts and the Olympics - "Focussing on the individual"

34.20 - WTS wins in 2019 - Leeds and Hamburg - Surging away rather than using the finishing kick - "Hamburg was my favorite" - "The most fun I'll ever have in a Triathlon" - "If you want to win Hamburg you have to run a low 14"

39.00 - What distance does Jake prefer? Olympic or sprint

40.10 - Daily routine - Night routine - morning routine - Jake starts his day around 7 am with the first workout at 8 am - One session early, one after lunch, and one late in the day

44.15 - How much training does Jake do - roughly 25 hrs a week - swim 6 times, bike 5 times, 6 times runs

45.30 - Vo2 max - Jake hasn't done it for years - the mid to high 80s

47.00 - 5km TT's in 2020 Covid year - Jake ran a 14.19 when he was 17 - Jake was offered numerous track scholarships

48.30 - Coaching styles between Jamie Turner and Joel Filliol - Joel has a lot more low intensity - Jamie had a lot fewer miles but higher intensity - Being in a squad - "It's all about staying in yourself"

53.00 - Mates with Mario, Vincent, and the squad

53.40 - Jakes team - At the moment Jake trains alone

55.45 - Managing self-doubt - "I truly believe in the training program"

57.20 - What it will take to win Tokyo - It will be how well an athlete prepares - At the test event Jake paced himself out of the race due to fear of the heat -

59.40 - The new Asics Metaspeed - New shoe

1.01.00 - Optimizing performance - advice - "Everyone has their own journey" take the chances you have, make the most of opportunity"

1.03.00 - Coffee or smoothie with Lewis hamilton F1 driver

Conclude – 15 fun rapid-fire quick answer questions

  1. What is your favorite family vacation? Family beach shack

  2. Who would you dream of having a head-to-head duel to finish at the Tokyo Olympic with? Mario and Vincent

  3. What would you change about yourself if you could? Better swimmer

  4. Is it wrong for a vegetarian to eat animal crackers? No

  5. Outside of Triathlon, If you could choose to do anything for a day, what would it be? Architect

  6. Which would you rather do: wash dishes, mow the lawn, clean the bathroom, or vacuum the house? Mow the lawn

  7. Who would you want to play you in a movie of your life? Jake Gyllenhaal

  8. Would you consider yourself an introvert or an extrovert? Introvert

  9. If you could join any past or current music group which would you want to join? Oasis

  10. Would you rather be able to speak every language in the world or be able to talk to animals? Talk to animals

  11. If you had to describe yourself as an animal, which one would it be? A Bird

  12. Invisibility or super strength? Super strength

  13. Most recent book you’ve read? Year 12 book

  14. Most recent show you watched on Netflix? Cobra Kai

  15. If you won, $100 million in the lottery how would you spend it? A farm

1.10.00 - What's Next? What distances and events in Triathlon

1.12.40 - Conclusion


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