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Sam Appleton, IM 70.3 Champion, one of the most successful middle-distance triathletes on the planet

Sam Appleton, IM 70.3 Champion, one of the most successful middle-distance triathletes on the planet!

Episode 93 - Sam Appleton, IM 70.3 Champion, one of the most successful middle-distance triathletes on the planet!

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"The Greg Bennett Show" -

Show notes (please see Timestamps below for more detail)

Sam Appleton joins me in the studio. Sam is one of the most successful middle-distance triathletes on the planet.

Winning a multitude of the biggest IM 70.3s in the world, placing 4th, 5th, 6th, 8th, and 9th at the IM 70.3 World Championships. To me, it feels like his time to crack the podium and take the win will be soon.

If the World Championships were in the Napa Valley wine region of California this man would have plenty of hardware... he’s won, the Vineman now Santa Rosa 70.3 four times from five starts.

He’s currently ranked 12th on the World Rankings with enormous potential to leap up to the top.

It’s a pleasure to have one of the best men I know in the studio.

In this episode, Sam is an open book. He shares the ups and downs of being a professional athlete with absolute honesty and vulnerability. We have some fun with the rapid-fire questions and Sam describes his intent for the 2022 season.

I personally thoroughly enjoyed this conversation.

See the timestamps below for more detail.


0.0 - Introduction to show and advertising

4.20 - Introduction to Sam Appleton

5.00 - General chit-chat - "Imposter Syndrome" - struggling with belonging at the top - Greg and Sam met in Mandurah in 2014 - coming to Boulder - Sam on a P1 visa

9.20 - Growing up in the lower Blue Mountains

10.20 - Sam's training before the show - Missing Memphis 70.3 - preparing for LA and Oceanside -

14.00 - Athletic Brewing - open a beer

14.30 - Ironman 70.3 world champs reflection - Sam describes the World Championships - Greg shares his story Christophe Croz - the gap opened when Gustav Iden - Focussing on the run - a run project, finding training partners - "I want to become a runner" -

28.00 - The Collins Cup - 5th fastest of the 18 - PTO - Sam crashed on the corner - Using the race to boost his profile - Jan Frodeno - and getting back at Sam Long

34.20 - Racing Daytona Clash Endurance -

35.50 - Rewind the clock - Growing up in Western Sydney with three brothers - Swam competitively - Tried triathlon in 2003 as a 13-year-old - Tri NSW - The ITU - "I lost my love for triathlon" - walked away in 2012 - first IM 70.3 in 2014 (Pete Jacobs, Luke McKenzie), Panthers Triathlon Club, Trent, and Leigh Chapman - The Nepean Triathlon - The Nepean Triathlon - Tim Reed (Best man at Sam's wedding)

44.00 - Going All-In - Craig Alexander in Geelong in 2015 - winning Vineman 70.3 was a great step forward

46.40 - The hard times and managing the difficult times - Finding purpose - Sam struggles mental health - building back some using some small steps

51.20 - 15 fun rapid-fire quick answer questions

  1. What is your favorite family vacation? Kuai Hawaii

  2. What are you currently watching on Netflix? Midnight Mass - Sam is a movie geek

  3. First car you owned? Subaru WRX with a huge muffler

  4. How many episodes of the Greg Bennett Show have you listened to? 50%

  5. Two most-used apps on your phone? Instagram and Twitter

  6. Out of 10, how cool would you say you are? "4" - Greg says 8

  7. If you could swap jobs with anyone else, who would it be? Movie Director

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

  9. First job? Paper Boy - The Blue Mountain Gazette

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

  11. What dinner could you prepare? Piece of salmon with Vegies. Three guests’ non-family you would invite? Gordon Ramsey, The Roc, Michael Phelps

  12. Which decade of music is the best? The 90s - Red Hot Chili Peppers, Oasis,

  13. Should pineapple be allowed on Pizza? 100% yes

  14. Where is somewhere you haven’t been, you’d like to go? Eygpt

  15. Greatest movie of all time? Inception, Prisoners

1.03.30 - Typical Training Day - 15-20hrs a week - 6 swim a week 3-4km - staple swim session - 3 x 50m holing 28-29 then 100s holding 1.07 - 6 x 1min running then 6 min at goal 70.3 - The bike Zwift - level 50 in the highest - Sam is level 46 - Zwift - Jan Frodeno - Favorite bike workout 3 to 4 x 15mins building each 5 minutes -

1.15.45 - Sam's team - Chris Leigh s&C coach, Aaron Wesley bodywork, Giant bike, his wife Sarah, Matt Dixon coach, Roka, Wattielink - Trigger point needling - Christine Bell in Boulder

1.20.00 - Mental strategies - Visualizing - helps with anxiety - using anxiety as a fuel - there is an optimum level

Two questions

1. What is one tip you have for people on how to optimize their life? Find Balance

2. If you could sit and have a coffee with any living person, who would it be and why? Michael Phelps

What’s next? LA, Oceanside IM 70.3


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