In this episode

Panagiotis Polizos and Stefania Polychroniadi are a couple, both around 32, with a two-year-old and their second child due imminently on recording day. They began triathlon in 2016 with Christos Garefis: she wanted exercise after her studies; he played football until a meniscus injury.

Stefania prefers sprint and Olympic distance. Panagiotis has built consistency over middle distance: national titles, two Ironman Greece 70.3 wins and second in his age group at the Finland 70.3 Worlds. They discuss 10–12 targeted training hours, aerodynamics without an expensive bike, pregnancy and the need for children’s academies in Thessaloniki.

Quick navigation

  • 00:00 — Introductions and starting in 2016
  • 07:19 — Everyday life, training hours and pregnancy
  • 13:34 — Distances, titles and Ironman Greece
  • 24:46 — Demand-driven training and aerodynamics
  • 37:31 — Marbella and Costa Navarino
  • 43:00 — Academies and children
  • 50:21 — Ironman distance and focusing on numbers
  • 01:00:12 — Race nutrition, women in triathlon and closing remarks

Detailed show notes

Ten years, from the same swimming pool

They have known each other since eight or nine on the same swim team and became a couple at 22–23. Stefania is a landscape architect. Panagiotis studied pharmacy and works for a pharmaceutical company in Thessaloniki. She started triathlon in 2016; he joined when a meniscus injury ended football.

Initially, they raced once or twice a year. Women’s competition was limited and early wins came quickly. Triathlon became a way of life: travel, friendships and a shared circle.

Consistency on 10–12 hours a week

Panagiotis wakes early to swim before work and fits another 45–60 minutes in at midday with his son Achilleas. Total volume is around 10–12 hours weekly. He cannot raise it to 18–25 without sacrificing work. In August, he targets 18–20 hours.

With Garefis, he cuts junk miles and retains race-specific work: race numbers, some running speed, exercise testing and four swims. He sees athletes build for six months and then stop. Over ten years, he says, daily consistency makes the difference.

Sprint for her, middle distance for him

Stefania loves cycling and struggles in the swim. She prefers sprint. Ironman distance does not fit now, although she wants it later. After her first pregnancy, she saw better numbers without more structured training, tentatively attributing this to hormones.

Panagiotis has two national middle-distance titles before 2025 and two Ironman Greece 70.3 wins: Vouliagmeni 2022, with Panagiotis Bitados outside the competition, and 2024. At the 70.3 Worlds in Finland, he finished second in his age group, targeting around 280 watts and a half-marathon near 1:17.

Marbella, pregnancy and an academy that closed

His main target this year is the Marbella 70.3 Worlds; Costa Navarino is two weeks earlier. Stefania maintains 30–45 minutes during pregnancy with her doctor’s agreement; running is mainly walking.

They started a children’s academy in Thessaloniki. Pools closed, safe cycling was unavailable and costs drove parents away. Panagiotis wants to race with his sons one day; Stefania wants sport in the children’s lives.

Racing by numbers over middle distance

Across the 90 km, he thinks in watts and course sections. Ironman distance is an idea rather than a plan: if he enters, he wants to do it well. He discusses fuelling with approximately 90–100 g of carbohydrate and 500 mg sodium per hour, without race caffeine.

Key takeaways

  • Consistent, targeted 10–12-hour weeks over years build a level that six months before a race cannot.
  • Cycling watts are individual; the faster athlete has the higher course speed, not the bigger watch number.
  • Family and triathlon fit through planning and taking turns, rather than both doing the same volume simultaneously.
  • Without pools and safe cycling space, a children’s academy cannot survive on vision alone.