In this episode

A Q&A without a central guest on the card: George Svarnas and Jenny Boulmeti answer questions from Instagram stories, beginning with safety before moving to training hours, strength, injuries and nutrition.

Sotiris Dedes, pharmacist and Jenny’s husband, also joins, mainly on the sea, protein and supplements. The RSS names him as a guest; episode classification remains host_only.

Detailed show notes

Safety before the questions

Before the Q&A, they put safety first following an accident involving an athlete they know. For cycling, they discuss always wearing a helmet, lights, visible clothing, riding with traffic, hand signals, avoiding closed headphones and not heading out for intervals or when dizzy. If something happens, a phone and a friend for collection; bike maintenance before a ride.

In open water: no large meal immediately beforehand, a tow float, company, checking wind and swimming sideways rather than against a current if caught. For running: pavements where possible, facing traffic and lights at night. They also acknowledge that children use the roads.

Hours, strength and injuries

For a beginner, the first question is how much time life allows without training becoming pressure. George mentions roughly five sessions and six to eight hours as a serious step from inactivity, with one swim, two bikes and two runs as a framework. For Ironman, weeks near the race approach race-day duration in training hours, without making this a prescription for everyone.

Strength is included as prevention, not an accessory. Running injuries bring discussion of volume, intensity, the 10% rule, shoes and bike fit. Treadmills and stationary bikes do not replace the road, but are safer when weather or traffic is unfavourable. In transition: quick, not rushed; helmet on before leaving the tent.

Nutrition without a prescription

On race weight, Jenny distinguishes kilograms from body composition; she has seen herself lose muscle when chasing only the scale. Protein around two grams per kilogram is mentioned as a broad figure rather than a prescribed dose. Supplements only with a doctor, dietitian or pharmacist. Affordable foods such as bananas and dates can support training; race products are tested in the final weeks, not on race day.

In swimming, technique comes before the stopwatch: a coach, drills and one error at a time. The episode does not replace medical, dietary or safety guidance.

Key takeaways

  • Continuing to train requires getting home safely; safety is not an equipment detail.
  • A beginner’s hours depend on what life allows, not someone else’s Ironman programme.
  • Race weight is not just a scale reading; losing muscle is not success.
  • Supplements and race fuelling should not be copied from a podcast; test and review them with a specialist.