In episode 376 of The Physical Performance Show, professional triathlete Ellie Salthouse joins Hugh Darnell and Brad Beer for a deeply honest conversation about resilience, pressure, and longevity in elite endurance sport. Recorded following knee surgery and a strong return to racing, this episode unpacks what it truly takes to rebuild confidence, performance, and belief when the path back to the start line is anything but straightforward.
Ellie reflects on her Wollongong T100 performance, the physical and mental demands of injury rehabilitation, and the systems that now support her consistency at the pointy end of the sport. From working with specialist coaches and reshaping her mental game, to mastering race-day execution, fueling, recovery, and decision-making under pressure, Ellie shares the frameworks that continue to sustain her elite career.
Wollongong T100 debrief: executing the plan, racing at home, and handling the “always want the podium” competitor mindset
Race-week routines: keeping things consistent, arriving a week early, and why Ellie doesn’t taper heavily
The injury story: severe knee pain pre-70.3 Worlds, major swelling post-race, scan results, and surgery timing (Feb)
Rehab timeline & milestones: back on bike + pool at ~10 days, building trainer time, returning to road riding, quad activation challenges, strength work, and a ~6-month return to start line
The mental toll of injury: identity, motivation, sponsor pressure vs internal pressure, and staying process-driven with “small controllables”
Return-to-racing lessons: Vancouver as the first race back, managing expectations, and surprising run performance with minimal prep
Mental performance breakthrough: building a “toolbox” with a sports psych, handling pressure, thoughts, and race-week spirals
Tools that work: “a thought is just a thought,” bus analogy, and the “monsters in the boat” approach to sitting with emotions
Coaching structure shift: moving from one coach (8 years with Siri) to specialists (swim/cycle/run/strength) + managing training load
Training with data: the steep learning curve of power/metrics and why it took ~12 months to truly click
Partner + coach dynamic: boundaries between “boyfriend Zach” and “coach Zach,” and why switching off matters
Race-day execution: whiteboard cues, focusing on controllables, and adapting plans on the fly
Fueling evolution: from “a few gels and Gatorade” to calculated carbs/sodium/fluid + planned recovery
Recovery essentials: movement-based recovery, boots, protein targets, sauna/ice baths, sleep, magnesium, and tracking what actually works
Filtering the ‘1%ers’: ease of use, time cost, measurability, and avoiding noise
What’s next: 70.3 World Champs (Marbella) then camp in the Canary Islands and T100 World Champs (Qatar, Dec 13)
Ellie’s advice: stay disciplined, stay hungry, trust your instincts
Listener challenge: 20 x 3 min tempo / 3 min endurance on the bike (yes… brutal)
“A feeling is just a feeling. A thought is just a thought.”
“If it’s a chore or doesn’t integrate into your life, it’s probably not the right 1%er.”
“Who’s willing to suffer the most — that’s the name of the game.”
Show sponsor: The Rehab Mechanics — 20% off with code TPPS20 at checkout (therehabmechanics.com.au)
Follow Ellie: @elliesalthouse (Instagram)
00:00 – Introduction & sponsor: The Rehab Mechanics + TPPS20 discount
01:13 – Hugh introduces featured performer: Ellie “Salty” Salthouse + Wollongong T100 context
02:43 – Ellie joins: quick bio + why this conversation has been a long time coming
03:42 – Wollongong T100 debrief: home-race energy, execution, 4th place
05:04 – Race-week process: keeping routine consistent + days leading into race
06:21 – “Pressure in the athlete hotel”: being around competitors all week
07:43 – Knee injury origin: severe pain pre-70.3 Worlds, race week adjustments
09:03 – Post-Worlds swelling + scan findings: missing cartilage + floating fragments
10:17 – Surgery timing (early Feb) + season disruption + finding positives
11:43 – “Blessing in disguise”: freshness late season + only 5 races so far
12:37 – Rehab milestones: back on bike & in pool ~10 days post-op
13:59 – Quad shutdown challenge: stim/BFR + “it finally clicked”
14:28 – Return-to-racing timeline: ~6 months off the start line
14:57 – Mental toll of injury: motivation, identity, checklist of controllables
16:20 – Sponsor pressure vs internal pressure: clauses, but mostly self-driven
17:14 – First race back: Vancouver expectations + rebuilding run fitness
19:02 – Surprise outcome: 11th place + faster-than-expected run execution
19:31 – The “low expectations / low pressure” effect when returning
20:48 – Key win: testing the knee under race stress (sand, mounts/dismounts)
21:48 – Perspective from Jan Frodeno: same surgery took him a year
22:44 – Mental performance shift: why big races used to unravel
24:07 – Working with a sports psych: building a toolbox for pressure + thoughts
25:28 – Why mental coaching should be “the 4th discipline”
26:54 – Advice for athletes who didn’t gel with a sports psych before
27:47 – Readiness + openness: why it clicked this time
29:54 – Practical tools: “thoughts on a bus” + “monsters in the boat” analogy
33:26 – Coaching evolution: leaving Siri after 8 years + hard “breakup” conversation
36:10 – Why specialists: swim/cycle/run/strength + being great at all three
39:42 – Adjustment year: results dipped before training began correlating again
40:08 – Learning to train with data: cadence/speed → full power metrics
42:32 – When it clicked: 12 months to understand, 18 months to see new numbers
43:30 – Negatives of multi-coach model: communication + squad consistency when travelling
44:47 – Partner + coach dynamic: boundaries, downtime, and early arguments
47:35 – Race-day execution: Zach’s whiteboard cues, focus, and adapting plans
50:16 – Discipline vs instincts: sticking to plan without getting dragged into racing emotions
52:14 – The “ability to suffer”: born with it + learned deeper over time
55:33 – Hard sessions nerves: nothing to lose vs race-day stakes
57:23 – Fueling shift: from “whatever felt right” to calculated carbs/sodium/fluid
59:47 – Recovery pillars: movement, boots, protein targets, sauna/ice baths
01:01:33 – Sleep & performance: 8+ hours, magnesium, investing in a great bed
01:03:21 – Filtering “1%ers”: track it, keep it easy, avoid time-wasting noise
01:07:27 – What’s next: 70.3 Worlds (Marbella) + Canary Islands camp + T100 Worlds (Qatar)
01:08:20 – Ellie’s advice: stay disciplined, stay hungry, trust your instincts
01:08:49 – Listener challenge: 20 x 3 min tempo / 3 min endurance on the bike
01:10:14 – Episode close, credits, and sponsor reminder
In episode 375 of The Physical Performance Show, Coach Lino Holler and Exercise Physiologist Alex Butchies—founders of The Breath Room—join hosts Hugh Darnell and Brad Beer to unpack the science, the soul, and the surprising simplicity behind breathwork.
Known for blending physiological precision with deep nervous-system awareness, Lino and Alex explain how breath training can radically influence performance, recovery, emotional regulation, and everyday resilience. They share the models they’ve built for athletes, clinicians and everyday performers—equipping listeners to understand when to activate, when to regulate, when to release, and how to stay composed under pressure.
This episode explores breathwork as a foundational human movement—right alongside gait—and highlights how poor breathing mechanics echo into every body system. From apnea training to flow-state access, from nervous-system overload to psychological clarity, Hugh, Lino, and Alex guide listeners through practical tools and principles that can reshape life, training, and mental wellbeing.
Lino & Alex’s backgrounds and the origin story of The Breath Room
Why breathwork is both universal and wildly misunderstood
The “science and soul” model: activate, regulate, release
How breath patterns influence physiology, psychology, posture, and performance
Understanding flow state and how breath helps athletes access it
What inefficient breathing looks and sounds like—and why it matters
Nasal breathing, LSD breathing, and the dangers of skipping the basics
Apnea training, CO₂ tolerance & performance crossover
Assessing breathing in athletes: practical tests and markers
Nervous system burnout, emotional load & modern stress physiology
Training resilience: why athletes must learn to perform under pressure
How to help clients (and yourself) find the “middle zone”
Why 5 minutes of daily breathwork is the minimum effective dose
Two practical breathwork protocols listeners can start today
“If you can master your breath, you can master your life.” — Lino Holler
“Seek balance, not perfection. A well-balanced nervous system can go fast, slow, and always find its way back to centre.” — Alex Butchies
“Most people breathe all day, but not efficiently. Awareness is the gateway."
“When your breath is compromised, your body will sacrifice everything else to get it back.”
“Breathwork is the universal tool to shift your state—faster than anything else.”
00:00 – Introduction & sponsor: The Rehab Mechanics
01:15 – Hugh & Brad introduce the Breath Room founders
01:40 – The “science and soul” of breathwork
02:31 – Why breathwork is misunderstood and undervalued
03:26 – Alex’s journey: connecting physiology, sport & nervous-system regulation
05:19 – Clinical insights from veterans, trauma, anxiety & PTSD
06:42 – Lino’s story: sickness, burnout & finding regulation
09:41 – Breathwork, performance and the nervous system
11:03 – Breathwork for flow state: accessing presence under pressure
12:32 – Jiu-jitsu, endurance sports & composure under stress
14:39 – Everyday breathwork: LSD breathing, nasal breathing & awareness
17:02 – “Don’t sit like a croissant or breathe like a French bulldog”
18:30 – Nasal breathing red flags & the mouth-taping debate
19:56 – Using breath to control transitions & race composure
21:15 – The Breath Room model: activate, regulate, release
23:40 – How the system works in training & everyday life
28:33 – Assessing breathing: tests, observations, retention walks
31:27 – CO₂ tolerance, awareness, and common pitfalls
36:31 – Life stress, emotional load & the body keeping score
38:48 – Mental performance: head noise, pressure, and elite sport
42:01 – Self-consciousness, overthinking & performance breakdown
47:12 – Training resilience: don’t flee stress—learn to stay in it
48:35 – Robust versus fragile nervous systems
50:20 – Why endurance athletes must train breath
51:15 – Apnea training, head noise & physiological adaptation
53:06 – The psychology of pressure: young athletes & emotional load
56:13 – Balance, HRV & the “pendulum” model
58:05 – Minimum effective dose: 5 minutes/day
59:01 – The “brakes” metaphor: learning to shift state
01:00:29 – Two breathwork protocols listeners can apply today
01:06:11 – Final messages from Lino & Alex
01:09:12 – Listener challenge: 7-7-7 breathing & nasal-only warm-ups
01:11:02 – Breath Room Global: building a system for all people
01:17:17 – Guided 15-breath practice to close the episode
01:21:40 – Episode close & credits
THE TEAM:
Join the The Physical Performance Show LEARNINGS membership through weekly podcasts here: https://www.patreon.com/TPPShow
Our goal is to get you back to your Physical Best. Find out more about Telehealth Consultations and book online.
Your Hosts:
🏃 Brad Beer - Instagram & X @Bradbeer and YouTube on @PogophysioAu
💪 Huw Darnell - Exercise Physiologist & Performance Coach : YouTube: @huwdarnell & Instagram @huwdarnell
The Physical Performance Show can be found at:
Facebook: facebook.com/thephysicalperformanceshowpodcast
X: @tppshow1
Instagram: @physicalperforamceshow
Please direct any questions, comments, and feedback to the above social media handles.
Running technique coach Paul Mackinnon (The Balanced Runner) unpacks why most runners “force outcomes” (cadence, foot strike, knee drive) instead of changing the inputs that actually reshape movement. Paul explains his top-down approach—starting at the arms and torso to influence what happens below—so athletes can reduce ground contact time, improve rhythm, and shift along the continuum from rehab to performance.
Across an engaging conversation in episode 374 of The Physical Performance Show, with hosts Brad Beer and Huw Darnell, Paul challenges the idea that “technique doesn’t matter,” arguing that how you move determines how you load. He distinguishes economy from efficiency, shows why arm swing and thoracic control set the timing for the legs, and shares practical cues to build self-awareness, symmetry, and lift—without derailing training volume. Clinicians and athletes alike will gain a clearer roadmap for translating S&C work to the road, coaching more effectively, and making durable technique change.
To Follow Paul Mackinnon (The Balanced Runner):
Website: TBrunner.com
Instagram: @thebalancedrunner
TIMELINE:
00:00 Forcing outcomes: the #1 running mistake
03:19 Inputs over outcomes; changing the whole system without losing training
04:32 Knee drive, ground time, and why top-down coaching works
07:28 Midline crossover: finding the true driver of the pattern
09:35 Physics → biomechanics → the individual: three coaching silos
11:11 Do mechanics matter? Why the debate misses the point
14:11 Lessons from swimming: skill, workload, and injury risk
16:27 Breaking-2 insight: efficiency beating raw physiology
18:09 Economy vs efficiency; cost per step explained
21:07 Two paths to change: full-pattern reset vs detailed top-down
23:05 New-way/old-way contrasts to build self-awareness
26:06 Feel, timing, rhythm: enlarging the athlete’s “sweet spot”
32:29 What good running looks like: rhythm, symmetry, flight
36:37 Coaching language, listening, and athlete buy-in
43:22 Mental health: running as a lifeline
44:43 Humerus–femur coupling: why arms and thighs must sync
49:17 Simple buy-in: reduce ground time & ground reaction force
50:18 Paul’s top three: Awareness • Symmetry • Lift
52:50 Why S&C often doesn’t transfer—and how to fix it
59:35 One piece of advice: self-awareness—know where you are now
1:00:27 Listener Challenge: film your running, build your baseline
LISTEN IN AS WE DELVE INTO THE FOLLOWING:
QUOTES:
“You can’t outrun physics.”
“How you move determines how you load.”
“Stop forcing outcomes—change the inputs.”
“Awareness, symmetry, get off the ground. Every step costs—know what you’re paying for.”
PEOPLE MENTIONED:
Ellie Salthouse – Triathlete
Enda King – Hip & groin specialist (Aspetar)
Rich Willy – Running biomechanics researcher
Alec McKenzie, Stephen Doohig – Swimming biomechanics researchers
Jenny Alcorn – Triathlon coach (historical reference)
THE TEAM:
Join the The Physical Performance Show LEARNINGS membership through weekly podcasts here: https://www.patreon.com/TPPShow
Our goal is to get you back to your Physical Best. Find out more about Telehealth Consultations and book online.
Your Hosts:
🏃 Brad Beer - Instagram & X @Bradbeer and YouTube on @PogophysioAu
💪 Huw Darnell - Exercise Physiologist & Performance Coach : YouTube: @huwdarnell & Instagram @huwdarnell
The Physical Performance Show can be found at:
Facebook: facebook.com/thephysicalperformanceshowpodcast
X: @tppshow1
Instagram: @physicalperforamceshow
Please direct any questions, comments, and feedback to the above social media handles.
In episode 373 of The Physical Performance Show, sports medicine expert Dr Jay Hertel shares an in-depth exploration of chronic ankle instability in athletes. Drawing on his extensive clinical and research experience, Dr Hertel discusses the prevalence, consequences, and complex rehabilitation of ankle sprains. The conversation covers the patho-mechanical, sensory-perceptual, and motor-behavioral impacts of repeated ankle injuries, including early onset osteoarthritis, proprioceptive deficits, and the psychological hurdles faced by patients—such as loss of confidence and fear of re-injury.
Dr Hertel explains the evolution of clinical models for assessing and treating chronic ankle instability, emphasising individualised care that considers not just the structural and neuromuscular factors, but also personal and environmental influences on recovery. The episode includes practical wisdom and a holistic approach and leaves athletes, clinicians, and listeners with a greater appreciation for the complexity of ankle injuries and a roadmap for improving outcomes both physically and mentally.
POGO Physio Telehealth Consultations believe that everyone deserves access to complete and remarkable physiotherapy services.
Our goal is to get you back to your Physical Best. Find out more about Telehealth Consultations and book online.
Follow @Brad_Beer Instagram & Twitter
Huw Darnell — Exercise Physiologist & Performance Coach
Helping athletes move from pain and injury to peak performance. Learn more at huwdarnell.com.au and follow on Instagram @huwdarnell.
The Physical Performance Show: Facebook, Instagram, & Twitter (@tppshow1)
Please direct any questions, comments, and feedback to the above social media handles.
In episode 372 of the Physical Performance Show, Brad Beer and Huw Darnell host a live event featuring dual Olympic triathlon medallist Hayden Wilde. Hayden shares his athletic journey, from his early days in multi-sport and the influence of family and personal adversity, through his path to Olympic success. He details the highs and lows of elite sport, including the physical and mental challenges of coming back from a significant injury sustained in a cycling accident, with unique insights into his rehabilitation, mindset, and the role of his multi-disciplinary support team. Hayden discusses his training philosophies, coaching changes, and the importance of maintaining humility amid professional success. The episode explores balancing ambition with self-care, adapting to setbacks, and the power of community in sport.
POGO Physio Telehealth Consultations believe that everyone deserves access to complete and remarkable physiotherapy services.
Our goal is to get you back to your Physical Best. Find out more about Telehealth Consultations and book online.
Follow @Brad_Beer Instagram & Twitter
Huw Darnell — Exercise Physiologist & Performance Coach
Helping athletes move from pain and injury to peak performance. Learn more at huwdarnell.com.au and follow on Instagram @huwdarnell.
The Physical Performance Show: Facebook, Instagram, & Twitter (@tppshow1)
Please direct any questions, comments, and feedback to the above social media handles.
In episode 371 of the Physical Performance Show, Charlie Clements, a first contact physiotherapist and specialist in musculoskeletal care based in the UK shares his expertise on the topic of sciatica, particularly as it affects athletes, discussing the prevalence, causes, and different types of leg pain associated with the condition.
Charlie explains the role of disc injuries, inflammation, and nerve root irritation, and provides practical advice on when imaging and interventions like nerve root blocks may be appropriate. Charlie emphasises the importance of patience, staying active through alternative forms of exercise, and seeking qualified healthcare support when needed.
This episode also offers guidance for clinicians on managing sciatica and highlights the value of reassurance and a holistic approach to care.
POGO Physio Telehealth Consultations believe that everyone deserves access to complete and remarkable physiotherapy services.
Our goal is to get you back to your Physical Best. Find out more about Telehealth Consultations and book online.
Follow @Brad_Beer Instagram & Twitter
Huw Darnell — Exercise Physiologist & Performance Coach
Helping athletes move from pain and injury to peak performance. Learn more at huwdarnell.com.au and follow on Instagram @huwdarnell.
The Physical Performance Show: Facebook, Instagram, & Twitter (@tppshow1)
Please direct any questions, comments, and feedback to the above social media handles.
In episode 369 of The Physical Performance Show, sports physiotherapist Victor Popov shares insights from his four-decade career working with elite athletes across Olympic Games, Tour de France cycling, AFL premiership teams, and international swimming. He recounts his journey from early days in Sydney’s top sports medicine clinics to supporting champions like Robbie McEwen, Susie O’Neill, and Shane Watson, emphasising the value of multidisciplinary collaboration and continuous learning.
This episode delves into the critical role of the nervous system in athletic performance, with Victor Popov explaining how heart rate variability, sleep, nutrition, and even ice baths can be used to assess and optimise recovery and resilience. He introduces his Neural Engagement Therapy and Training (NET) program, designed to help clinicians and athletes better understand and improve nervous system function. Victor Popov also offers practical advice for both aspiring professionals and athletes, highlighting the importance of self-belief, teamwork, and the ability to train consistently without injury.
Special High Performance Seminar Event with Victor Popov on 30th August - register here.
POGO Physio Telehealth Consultations believe that everyone deserves access to complete and remarkable physiotherapy services.
Our goal is to get you back to your Physical Best. Find out more about Telehealth Consultations and book online.
Follow @Brad_Beer Instagram & Twitter
Huw Darnell — Exercise Physiologist & Performance Coach
Helping athletes move from pain and injury to peak performance. Learn more at huwdarnell.com.au and follow on Instagram @huwdarnell.
The Physical Performance Show: Facebook, Instagram, & Twitter (@tppshow1)
Please direct any questions, comments, and feedback to the above social media handles.
In episode 368 of The Physical Performance Show, the podcast enters a new era as accredited exercise physiologist Huw Darnell joins as co-host alongside Brad Beer. With over a decade of experience in the endurance sports industry, Huw brings a fresh perspective to the show, sharing his journey from a sport-obsessed youth through injury setbacks to becoming a leading strength and conditioning coach for runners and triathletes.
This episode explores Huw’s personal and professional evolution, including the pivotal injuries that shaped his approach to athlete rehabilitation and performance. Huw and Brad discuss the importance of psychological support for injured athletes, the barriers endurance athletes face in adopting strength and conditioning, and practical strategies for integrating effective training into busy schedules.
Listeners are introduced to a new show format, Uncovering Injuries, which will feature deep dives into common endurance sports injuries from both physiotherapy and exercise physiology perspectives. The episode is rich with actionable advice, including Huw’s “four pillars of performance”—movement, recovery, mindset, and nutrition—and a weekly physical challenge encouraging barefoot training to build foot strength.
Learn more at huwdarnell.com.au
Follow Huw on Instagram: @huwdarnell
POGO Physio Telehealth Consultations believe that everyone deserves access to complete and remarkable physiotherapy services.
Our goal is to get you back to your Physical Best. Find out more about Telehealth Consultations and book online.
Follow @Brad_Beer Instagram & Twitter
Huw Darnell — Exercise Physiologist & Performance Coach
Helping athletes move from pain and injury to peak performance. Learn more at huwdarnell.com.au and follow on Instagram @huwdarnell.
The Physical Performance Show: Facebook, Instagram, & Twitter (@tppshow1)
Please direct any questions, comments, and feedback to the above social media handles.
In episode 367 of The Physical Performance Show, sports physiotherapist Sue Mayes shares her expertise in foot and ankle injury management. With over 30 years of experience leading physiotherapy at the Australian Ballet and now a senior lecturer at La Trobe University, Sue provides groundbreaking insights into injury prevention and rehabilitation.
Sue discusses her innovative research on ballet dancers and athletes, highlighting the importance of calf strength, strategic exercise implementation, and challenging traditional approaches to stretching. She reveals how implementing targeted calf raises reduced injury rates in professional dancers, and explains why prolonged stretching can be counterproductive.
This episode offers a masterclass in foot and ankle assessment. Her practical advice spans from managing bone stress injuries to developing comprehensive rehabilitation strategies that support athletes' long-term performance and recovery.
POGO Physio Telehealth Consultations believe that everyone deserves access to complete and remarkable physiotherapy services.
Our goal is to get you back to your Physical Best. Find out more about Telehealth Consultations and book online.
Follow @Brad_Beer Instagram & Twitter
The Physical Performance Show: Facebook, Instagram, & Twitter (@tppshow1)
Please direct any questions, comments, and feedback to the above social media handles.
In this episode we welcome back renowned tendinopathy expert, Professor Peter Malliaras, for a 2025 Tendinopathy Rehabilitation Update.
As a leading physiotherapist, researcher, and director at Monash University’s Musculoskeletal Research Unit, Peter shares the latest advancements in managing and rehabilitating tendon injuries.
Peter continues to provide cutting-edge insights into evidence-based treatments for persistent tendon symptoms. Whether you're an athlete dealing with tendinopathy or a practitioner looking to refine your approach, this episode is packed with valuable takeaways to help you stay at the forefront of tendon rehabilitation.
POGO Physio Telehealth Consultations believe that everyone deserves access to complete and remarkable physiotherapy services.
Our goal is to get you back to your Physical Best. Find out more about Telehealth Consultations and book online.
Follow @Brad_Beer Instagram & Twitter
The Physical Performance Show: Facebook, Instagram, & Twitter (@tppshow1)
Please direct any questions, comments, and feedback to the above social media handles.