The OMNIA Performance Podcast

In this episode, OMNIA Head Coaches JB and Kieran do something we don't do enough of. They turn the tables on each other. No athletes. No programming breakdowns. Just two coaches who've been in the trenches for a combined 20+ years being honest about what they've learned from one another since joining forces at OMNIA. Kieran drops a line that JB wrote down on his phone the moment he...

 In this week's episode, Craig and Fergus get into turbos, TT bikes, aero helmets, shaved legs, and why spending 20 grand on a Canyon means nothing if you can't hold the position for an hour. Plus: crocodiles in the swim, the Ironman brand debate, and the unglamorous reality of what triathlon actually is. Spoiler: it's mostly laundry. If you want Craig in your corner for your next r...

In this episode, Fergus catches up with Craig - triathlete, OMNIA Coach, and fellow Scot now based on the Gold Coast. One of them is training in 32-degree heat. The other is on a turbo in Spain.  They cover Craig's rowing background and why he walked away from a potential GB squad spot at 17, the long road from perma-bulk to first Ironman, what it actually means to coach athletes who need pul...

Most athletes never train with weight on their back. Then they show up to a military selection, a mountain ultra, or a multi-day expedition - and wonder why their legs give out at mile 8. In this episode, Omnia Head Coach Kieran breaks down loaded carriage. What it actually is, who needs to train for it, and how to do it properly. Whether you're prepping for military selection, a mountain eve...

Someone complimented Francois on his biceps mid-Ironman. While he was running. That's what happens when you stop chasing the pump and start training with actual mechanical tension. In this episode, JB breaks down how hypertrophy really works - the one driver behind muscle growth that most people completely miss, why soreness and fatigue are not the signal you think they are, and how hybrid at...

What separates the athletes who push through from the ones who fold when it gets hard? It's not talent. It's not genetics. It's mental toughness - and the good news is, you can train it. In this episode, Head Coach Kieran Richardson breaks down exactly what mental toughness looks like in the real world of endurance sport - stripping away the clichés and getting into the practical to...

In this episode of the Omnia Performance Podcast, JB and nutritionist Tom McClure tear into the myths around bulking, cutting, and “doing it all at once.”  Tom explains why most athletes are under-fuelled, under-recovered, and chasing the wrong goal. They break down why fat loss and muscle gain rarely play nicely together, why maintenance isn’t a cop-out, and how obsessing over the scale is holdin...

Ultramarathons demand more than just fitness. In this episode, Head Coaches JB and Kieran break down the five key pillars of ultramarathon readiness - from aerobic base and durability to pacing, fueling, mindset, and kit. If you’re training for your first ultra or want to approach your next one smarter, this episode will give you a clear framework to prepare properly for the long game. Not sure wh...

In this episode, Fergus reflects on why the process matters more than the outcome -  and why truly loving the game is what creates freedom through training. From snapped chains and missed sessions to ultras, triathlons and everyday life - this episode is about learning to smile when variables don’t go your way. Because the man who loves walking will always walk further than the man who only loves...

Ever wanted to run a marathon and build muscle?  Most programs make you choose - but it doesn’t have to be that way. JB breaks down how to train smart, balance running and lifting, and keep making gains even on high-mileage weeks. Learn how to structure your workouts, fuel long runs, and avoid the common pitfalls that slow progress. Take OMNIA's Hybrid Training Quiz here Find out more about O...

In this episode, Head Coach JB discusses various training-related questions from the community, focusing on how to transition after major events, structure conditioning based on available training time, and the importance of understanding relative energy deficiency in sports. He also covers practical advice on reintroducing training after illness, the significance of lactate threshold heart rate t...

In this episode of the Omnia Performance Podcast, Fergus Crawley and Dr. Phil Price cut through the noise on concurrent training's interference effect. They unpack the science - from AMPK vs. mTOR signaling to why your training history matters - and deliver practical programming strategies for hybrid athletes. The bottom line? You can't optimize everything at once. Smart training means s...

The holidays are almost here - cookies, parties, and family dinners included. But staying on track doesn't mean skipping the fun. JB and Tom break down how to navigate the holiday season without guilt or the dreaded "I'll start in January" mindset. The holidays last a few weeks. Your fitness journey lasts a lifetime. Learn how to balance both. Join The Wintering  Training Plans...

Omnia's Head Coach JB explains why base building is the real training - not just easy miles. Learn how to periodise strength and endurance, avoid the 200% problem, and use winter to build an aerobic foundation that makes everything easier come race season. This is could be the secret weapon to your best year yet.  Join The Wintering  Training Plans and Coaching Book your FREE consultation cal...

In this episode, Fergus sits down with Omnia's Social Media Manager, Kelly Egan, who just won her division at UTMB Puglia - a 145km ultra with 3800m elevation. Through thunderstorms. Through mud. Tackling two nights of darkness. Kelly's resume already included 3 Ironman distance events and 20+ triathlons. But this ultra was different - over half the field didn't finish. Her strategy...

In this episode of the Omnia Performance Podcast, Head Coach Kieran Richardson and Head of Performance Nutrition Tom McClure break down how to train, fuel, and recover smarter throughout the winter months. They explore the biggest obstacles athletes face at this time of year - cold weather, reduced daylight, illness, disrupted routines - and share practical strategies to help you stay consistent,...

In this episode of the Omnia Performance Podcast, Head Coach, Kieran Richardson and Head of Performance Nutrition, Tom McClure break down the fundamentals of preparing for ultra-distance running. They unpack the differences between a successful ultra and an unsuccessful one — from smart training progression and patience to mastering your fueling strategy and recovery. You’ll learn: Why “robustness...

Think you need expensive lab tests and endless zone 2 miles to build your aerobic base? Think again. In this episode, we're breaking down exactly how to build your engine the right way - from setting your actual training zones (spoiler: your watch is probably lying to you) to knowing when easy work helps and when it's holding you back. Whether you're training 5 hours or 15 hours a w...

The truth about the "Interference Effect" is out! Join us as we talk to Dr. Phil Price , author of The Science of Hybrid Training , to debunk the myth that cardio kills your gains . We trace the infamous "interference effect" back to Robert Hickson's original study and reveal why poor programming- not the act of combining strength and endurance-is the true obstacle for mos...

Fergus and Kieran share six essential tips for heavier runners and hybrid athletes who weigh more than typical distance runners. This is real-world wisdom for heavier runners and hybrid athletes tackling endurance sports with extra muscle: battle-tested chafing solutions, load management that won't destroy your shins, gait hacks to stop overstriding, and why training less might actually make...

In this episode, Fergus sits down with Phil Price to unpack the truth behind one of fitness's most misunderstood concepts. Hybrid Training. From its origins to the social media hype that's both helped and hurt it, they're cutting through the noise to explore what hybrid training actually means-and why it might just redefine how we think about athletic performance. Is it just concurr...

Can Cycling Make You a Better Runner? Can time on the bike really improve performance on your feet? In this episode, Fergus and Kieran dive into how cycling can build and maintain running fitness - from real-world results to the science behind cross-training. They cover: How Kieran ran a 10K PB off minimal run training How Fergus kept his aerobic efficiency after three months off running Why cycli...

Stop sabotaging your hybrid training. Most hybrid athletes are making the same critical mistakes - and they're killing their progress. Head Coaches Kieran Richardson and James Blanchard expose the truth about rushed race bookings, underselling your potential, and blindly following influencer programs that weren't designed for you. Learn why patience beats panic, how to set goals that act...

The 500lb + Sub-5 Mile Challenge has become the ultimate test for hybrid athletes – proof that you can shatter the false choice between power and endurance. It's not about being good at one thing. It's about redefining what the human body can do when you train it intelligently. And very few people have achieved it.  I recently sat down with our Head Coach Kieran (former military) and my...

Tired of choosing between building serious muscle OR staying functionally fit? What if we told you that's a false choice?⁠ In this episode, Fergus teams up with seriously jacked Omnia Head Coach JB and Head of Performance Nutrition Tom McClure to break down the art and science of building serious size while crushing your endurance goals. They dive deep into the nutrition protocols that fuel b...