Love triathlon? Love rugby? Love Wales? Then this episode is for you! Former Wales international Shane Williams talks about his journey from being one of the best wings in the world, to being a multiple Ironman finisher. The 5ft7 wing who was International Player of the Year in 2008, won 87 caps for Wales and made multiple appearances for the British and Irish Lions. Since retiring, he has turned his hand to endurance sports and has been a regular at Ironman Wales.

You'll hear:

06:30 The trigger for getting into triathlon

09:00 His first Ironman Wales 'At times, I absolutely hated it, but at times I absolutely loved it. From start to finish I was absolutely petrified.'

12:30 How he got the likes of Ian Gough and Ryan Jones involved.

15:00 The difference between the physical pain of playing rugby and doing a triathlon

18:00 Dark places on the rugby pitch Vs dark places in a race

25:10 Which rugby player would he most like to race against in a triathlon and who would be in his ideal triathlon relay from the rugby world?

36:00 How his nutrition differs between when he was a rugby player and now he is training for a triathlon. If anything I pay more attention to my diet now than I did as a professional rugby player. I was told what to eat and when to eat it and I would usually go up for seconds. Does he miss his rugby body? I probably don't. I'm still quite muscly, but my body has changed completely. My body fat is lower than when I was playing. I probably look better now than I did when I was playing rugby, I feel lighter, I'm lighter on my feet. I look completely different and I see pictures of me and I'm probably healthier now then when I was then.

41:44 What tips would he have for anyone doing Ironman Wales. 'The more training you put in, the easier Ironman Wales is and the more you enjoy it on the day. Left no stone unturned in your training and then you will enjoy the day. In 2015 I didn't appreciate how tough it would be and it spat me out. For long periods of that day, I hated it. '

43:00 Whether he'll be getting his FabFour coffee founders involved and why he started his own sportswear brand, Agilis.

Also this week:

52:30 Laura Siddall's audio diary from her time as a reserve guide for the British Paratriathlon team at the Tokyo Paralympics, featuring fellow reserve guide Tim Don and bronze medallist Claire Cashmore.

Find out more about this week's guests

Shane Williams Instagram

Shane's FabFour coffee and new sportswear brand, Agilis.

Laura Siddall Instagram

Resilient Nutrition's Meet the nutter: Jay Worthy

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