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The Extramilest Podcast

The Extramilest Podcast

By: Floris Gierman
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 The Extramilest Podcast helps athletes reach their full potential in training, racing and life. Interviews with world class athletes, coaches and rukus makers about health, wellness and performance. Hosted by endurance athlete Floris Gierman.Floris Gierman 2020 Hygiene & Healthy Living Running & Jogging
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Episodes
  • #99: Sifan Hassan’s Coach, Tim Rowberry Shares Training Advice for Runners of All Levels

    #99: Sifan Hassan’s Coach, Tim Rowberry Shares Training Advice for Runners of All Levels
    Apr 18 2025
    Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Tim Rowberry is the coach of Olympic and World Champion Sifan Hassan. She won six Olympic medals. In Tokyo 2020, she earned gold in the 5k and 10k, plus a bronze in the 1,500m. At the Paris 2024 Olympics, she won gold in the marathon, bronze in the 5k, and bronze in the 10k. Absolutely mindblowing how Sifan and Tim pulled that off. She also won her first 2 marathons in London and Chicago. Tim is a thoughtful, curious, and highly analytical coach who blends science, psychology, and intuition to bring out the best in his athletes. We dive into his coaching philosophy, his approach to developing athletes over time, and the key lessons he’s learned working at the highest level of the sport. Watch this full video on YouTube: https://youtu.be/LzQK5Am2qyQ CHAPTERS: 0:00 – Tim Roberry’s coaching approach and working with Sifan Hassan2:51 – How Tim started coaching Sifan Hassan4:57 – Life and training camp experience in Kenya7:37 – Keeping training fun and interesting10:56 – Intuition as a coach and building a feedback loop with athletes12:38 – Understanding your range: short vs long distance performance17:27 – How Tim and Sifan adapt training flexibility23:26 – Adjusting speed workouts based on Sifan’s readiness25:26 – Pushing vs backing off: how Tim reads the athlete29:40 – Lowering intensity and building volume33:36 – What data really matters in elite performance36:05 – The role of food in training, racing, and everyday performance38:15 – Advice Tim would give to his younger self39:28 – How race day at London Marathon unfolded for Tim as a coach45:13 – Tim’s behind-the-scenes view during Sifan’s marathon48:15 – Tim’s perspective on Sifan’s historic win51:00 – Tim’s mindset tips for first-time racers52:19 – How Sifan bounced back from the 10,000m fall in Budapest55:14 – Common mistakes runners make57:03 – Where to find Tim57:44 – Tips to become a stronger, healthier, and happier athlete FIND TIM ROWBERRY: ► Instagram: https://www.instagram.com/rowberry RUNNERS MENTIONED: ► Sifan Hassan - https://www.instagram.com/sifanhassan ► Eliud Kipchoge - https://youtu.be/7E6TNeoOC3Y YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program: https://www.pbprogram.com/ ► Free Weekly Running Newsletter: https://extramilest.com/subscribe ► YouTube: https://www.youtube.com/florisgierman ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman ► Extramilest: https://extramilest.com/ ► Path Projects: https://pathprojects.com/flo ► Podcast: https://extramilest.com/podcast/ Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way. ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com. SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
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    1 hr
  • #98: Rethink Your Training with Lawrence van Lingen & Taylor Knibb

    #98: Rethink Your Training with Lawrence van Lingen & Taylor Knibb
    Apr 3 2025
    Movement specialist Lawrence van Lingen is back on The Extramilest Show, together with professional triathlete Taylor Knibb, 3x Ironman 70.3 World Champion and Olympic silver medalist. On this episode, I step out of the host seat and hand it over to two remarkable guests for an unscripted, deeply personal conversation about their working relationship and what it takes to succeed at the highest levels. Watch this full video on YouTube: https://youtu.be/soC5HDOs_2E CHAPTERS: 0:00 – Inside the athlete–coach relationship1:22 – A different kind of episode: Taylor & Lawrence take over3:08 – "Which would you rather?" — Defining coaching styles5:40 – The three pillars of trust: logic, empathy & authenticity7:07 – "What happens when the ducks find out you're a swan?"10:03 – How past experiences shape how we read people12:14 – Athletes vs. coaches: who's really responsible?21:21 – Handling criticism & negative comments24:38 – Why people resist new ideas29:39 – Letting go of identity: Lawrence's human-first approach35:05 – Creating the right environment for performance40:56 – Why trust is the foundation of high-performance coaching47:07 – Time, anxiety & the pressure to always be on52:53 – Mastery, not medals: why Taylor welcomes shared coaching59:13 – What it really means to be a role model1:05:32 – Taylor on growth, change & evolving identity1:12:40 – Platitudes, pressure & when motivation actually lands1:18:10 – Empathy, timing & advice that truly helps1:22:16 – Final reflections: safe spaces, big dreams & walking together FIND TAYLOR KNIBB: ► Instagram - https://www.instagram.com/taylorknibb ► YouTube - https://www.youtube.com/@Taylor-Knibb FIND LAWRENCE VAN LINGEN: ► Website: https://www.lawrencevanlingen.com/ ► Instagram: https://instagram.com/lawrencevanlingen LINKS & TOOLS MENTIONED: ► Flow rope - https://innerunnerstore.myshopify.com/ ► Extramilest Show 80 with Lawrence van Lingen - https://youtu.be/zDJrNa-tO8c?si=LtgrgFe6uGS7L-b2 ► Extramilest Show 97 with Taylor Knibb - https://youtu.be/YeKjFDLrjRY?si=pecXUmlMZS0o28zV ► 4 Drills to Improve Your Running Form with Lawrence - https://youtu.be/X2MMqAvtcqI?si=V5pNk0RUKJ4jSOUq YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program: https://www.pbprogram.com/ ► Free Weekly Running Newsletter: https://extramilest.com/subscribe ► YouTube: https://www.youtube.com/florisgierman ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman ► Extramilest: https://extramilest.com/ ► Path Projects: https://pathprojects.com/flo ► Podcast: https://extramilest.com/podcast/ Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way. ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com. SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
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    1 hr and 31 mins
  • #97: Taylor Knibb’s Advice To Improve Your Running, Cycling and Swimming

    #97: Taylor Knibb’s Advice To Improve Your Running, Cycling and Swimming
    Mar 22 2025
    Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Professional triathlete Taylor Knibb is a 3x Ironman 70.3 World Champion and Olympic silver medalist. We talk about the mindset, training, and recovery tools that keep her performing at the highest level. From working with movement specialist Lawrence Van Lingen to embracing a more intuitive approach with her new coach Dan Lorang, Taylor shares great insights for athletes at every level looking to grow stronger, healthier, and more in tune with their bodies. Watch this full video on YouTube: https://youtu.be/YeKjFDLrjRY CHAPTERS: 0:00 – Taylor's #1 Athlete Advice1:06 – Triple World Champion: Meet Taylor Knibb2:04 – The Elite Athlete's Hydration Secret2:58 – "I Was a Mess" — Meeting Movement Guru Lawrence5:34 – The Pavlov Effect: Trained for Calm6:15 – Flow Rope & Tire Pull: Taylor's "Weird" Training Methods7:21 – "The Tire Lady" — Taylor's Apartment Complex Fame9:32 – Is Backwards Walking Daily? Taylor Explains10:57 – From "Falling Apart" to Perfect Running Form13:06 – The Only Run Cue Taylor's Coach Gives16:12 – Less Stress, More Results: Taylor's Training Revolution19:04 – Trusting Feel vs. Following Data23:38 – "Medals Are Byproducts" — Taylor's Champion Mindset27:37 – Finding Liberation in Training28:44 – Mental Strategies for Breaking Through Pain37:39 – Trust: The Foundation of Taylor's Training Philosophy46:00 – How Champions Analyze Race Performance52:46 – Where to Follow Taylor's Journey54:25 – Become Stronger, Healthier & Happier: Taylor's Guide FIND TAYLOR KNIBB: ► Instagram - https://www.instagram.com/taylorknibb ► YouTube - https://www.youtube.com/@Taylor-Knibb LINKS & TOOLS MENTIONED ► Lawrence van Lingen - https://www.instagram.com/lawrencevanlingen ► 4 Drills to Improve Your Running Form, with Lawrence - https://www.youtube.com/watch?v=X2MMqAvtcqI ► Flow rope - https://innerunnerstore.myshopify.com/ ► Running Improvements with Lawrence Van Lingen - https://youtu.be/zDJrNa-tO8c ► 6 Habits Every Runner Needs with Dr Rangan - https://youtu.be/mF0CCpy3Dzo ► Courtney Dauwalter Advice to Improve Running: https://youtu.be/OTgwIEAN3B4 ► Training and Racing with Mark Allen - https://youtu.be/YlBUJTIggyA ► Function - https://functionhealth.com/FLORIS YOU CAN FIND ME, COACH FLORIS GIERMAN HERE: ► Our Personal Best Coaching Program: https://www.pbprogram.com/ ► Free Weekly Running Newsletter: https://extramilest.com/subscribe ► YouTube: https://www.youtube.com/florisgierman ► Strava: https://www.strava.com/athletes/1329785 ► Instagram: https://www.instagram.com/florisgierman ► Website: https://extramilest.com/ ► Website: https://pathprojects.com/flo ► Podcast: https://extramilest.com/podcast/ Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way. ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com. SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT
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    1 hr and 2 mins

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