top of page


  • Writer's pictureBennett Endurance

Sam Long - 70.3 & Ironman Champion - The Next Generation is here!

Flora Duffy - Tokyo Olympic Games Champion, Commonwealth Games Champion, 9 Time World Champion

Episode 85: Flora Duffy - Tokyo Olympic Games Champion, Commonwealth Games Champion, 9 Time World Champion

See below for Deals and Coupon Codes, Show notes, Timestamps, and Links

Discount Codes and Deals

Athletic Greens - a FREE year supply of Vitamin D AND 5 FREE travel packs with your first purchase by visiting

Hyperice - Click for exclusive offers on all Hyperice products or visit at and use the code mentioned in the show

FormSwim Goggles - for $15 off - The coupon will be automatically added to the cart. Or use code GREG2021 at checkout.

Athletic Brewing -

Support the show at

"The Greg Bennett Show" -

Show notes (please see Timestamps below for more detail)

Sam Long is spearheading the next generation of young, brash, superstar long course Triathletes.

He races without fear, he trains with pure passion and love for the sport.

His recent Ironman and Ironman 70.3 wins have thrown him into the spotlight in the world of Triathlon. Currently ranked #4th in the world on the Professional Triathlete rankings

His momentum is building, and one can sense even greater things on the horizon for this man.

He’s one of the sport's great personalities, and it’s an enormous privilege to have him on the show.

This episode was in person in The Greg Bennett Show Studio.

In this episode, we review the past few months and Sam's outstanding performances. We dissect Sam's career to date and look at his journey.

See the timestamps below for more detail.


0.0 - Introduction to show and advertising

6.00 - Introduction to Sam Long

6.15 - General chit-chat - Becoming better - outsourcing to experts - finding the gains in the swimming

9.50 - Ryan Bolton, Sam's coach, and the style of training - Easy miles are still at 7 & 7.30

11.50 - Drive or walk it - Sam lives a few 100m's from Greg's place

13.00 - Easy day - 30-mile easy bike to Jamestown and 4 miles but still has swim

14.20 - St.George 70.3 and finishing 2nd - The best race of Sam's life at the time - The world is possible... it's ok to dream big - Check out the finish of this race - Running shoulder to shoulder - It made a great race - Does Sam have a sprint finish - Ben Kanute kick - Lionel Sanders - Chris Leiferman at IM Tulsa

20.15 - St.George IM 70.3 Worlds coming up - It's Sam "A"race - The run course - What is it going to take - taking pressure off Kona

24.30 - Boulder 70.3 - All-time best performance - 3.37 hr new record - 4.5 w/kg - the pacing was even 346 normalized power - Crossing the line in Boulder - what it meant - life stress

29.20 - Life Stressors - Negotiations with sponsorships

30.30 - Sam's team - Both his parents - Girlfriend - Coach Ryan Bolton - and training mates

33.00 - The Collins Cup - A game of chess - "I want to race Jan", "I want the closest seat possible" - Team USA - Andy Potts - Timothy O'Donnell and Ben Hoffman - Team Europe The woman - Team Internationals

42.00 - The Professional Triathlete Organisation (PTO).

43.00 - The Collins Cup is short and may suit the Team USA

44.40 - Rewind the clock - growing up in Boulder but didn't know about Triathlon - First love was skiing - Then Mountain biking - But just loved training - Football, playing tight-end - Rode his bike everywhere - "For me, a bike was a teenager"

49.20 - Is it still play and fun? - 90% of the time it's fun

52.30 - Training - Tue, Thur, Sat are bike days, and Wed and Sun are run days

53.45 - Getting into Ironman - A coach told him the football team was no good and he should run - Tore his MCL when he was 17 and his dad told him to do Ironman for rehab - a passage into adulthood - He had 15 weeks - got up at 4.45 am and 8 pm at night - he finished in 9.27 and won his age-group by 55 minutes

1.00.30 - Being a Triplet - Brothers - Musician and Banker

1.02.00 - Training plans - Ryan Bolton as his coach - Finding his coach via Ben Hoffman - Ben Hoffman as a mentor - The importance of mentors - Tyler Butterfield, he's trained with everyone he's been a great mentor as well

1.10.00 - Sam's Partners - Enve wheels as title sponsor, and MirraFlora for recovery of Sam's use code YoYOYO20 for a discount - Allocating funds to invest yourself - Building a team - Christine Bell for Dry needling - Your team grows as you get better

1.15.30 - Length of a podcast

Two Big Questions

1.16.30 - Tip for optimizing life? - "View Triathlon as a lifestyle, not just the training"

1.17.15 - If you could sit and have a coffee with one living person, who would it be and why? George Washington

Rapid Fire Questions

  1. What is your favorite family vacation? Crested Butte

  2. Who would you dream of having a head-to-head duel to finish at the Kona Ironman? Jan Frodeno

  3. What would you change about yourself if you could? Started swimming earlier

  4. Out of 10, how cool would you say you are? 6

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

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

  7. Who would you want to play you in a movie of your life? Brad Pitt

  8. What dinner could you prepare? Salmon, Rice, Broccoli - Three guests’ non-family you would invite? Lionel Sanders, Jan Frodeno and Sebastian Kienle

  9. If you had a time machine, would you travel to the future or back to the past? Future

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

  11. Which decade of music is the best? The 70s - Zepplim, WHO, Talking Heads

  12. Can a vegetarian eat animal crackers? Yes

  13. Greatest movie of all time? Batman the dark night or the Gladiator

  14. If you won, $100 million in the lottery how would you spend it? I wouldn't change a thing but have no sponsors

What's Next

Collins Cup, Ironman 70.3, and Kona

1.24.40 - Conclude


Be sure and check out

Find Greg on social media:

Find Sam Long on social media

Bennett Endurance is a high-performance consulting business for athletes of all ages and abilities and non-athletes wanting to optimize their performances, health, wellbeing, and longevity.


With a combined 50 years of racing as professional athletes, 30 years as coaches, and 30 years as athlete managers, Bennett Endurance has the knowledge, experience, and professionalism for intimate one-to-one, small group consultations, and mastermind groups. Helping you thrive and live your high-performance life. Find out more >


Passion and Purpose. Greg Bennett is driven and cares deeply about optimizing and living a high-performance life. His passion will cause others to be inspired to optimize their own lives. Greg visibly enjoys entertaining his audience with incredible stories of finding his passion, aligning that passion with his strengths, and taking control of his own life. Be ready to be inspired and entertained. You will leave with the tools and tactics to go live your own high-performance life. Find out more >


An interview podcast show hosted by Greg Bennett. Greg interviews the world’s greatest Athletes, Entrepreneur’s and Executives diving deep into each guest’s life. Probing questions into each guests’ passions, strengths, sleep patterns, teams, nutrition, and everything else in between. These interviews are entertaining, inspiring, and educational. The lessons learned will give you the tools and tactics to optimize your life so you can live your High-performance life. Find out more >

Brand Partnerships

Bennett Endurance collaborated with the best brands and products throughout their professional athletic careers. They continue to search for products that will help optimize their lives and recommend these products to their clients. Find out more >

28 views0 comments


bottom of page