Sister Madonna Buder and Joe Friel - Two legends talking

What an honour to speak to the wonderful Sister Madonna Buder, the Iron Nun and legendary coach Joe Friel for this episode. Sister Madonna is 91 years old and is the oldest woman to have ever completed an Ironman triathlon, at the age of 82 in 2012. She has starred in a Nike ad, she has inspired thousands of people and really demonstrated what you can achieve no matter your age. While Joe Friel started coaching in 1980 and has coached thousands of elites and age group athletes. He also wrote a book Fast After 50 and has some fantastic knowledge to share when it comes to training and racing as you get older

You'll hear:

14:10 Start of the interview with Sister Madonna Buder

21:43 Sister Madonna Buder explains about the religious community that she is in and why she hasn't lived in a convent for much of her life as people might assume

25:30 I can't understand why I'm an inspiration to anybody. I'm grateful that my life means something to somebody, it gives me a reason to keep me keeping on.

30:30 What happened when Sister Madonna Buder first started to run "I created a sense of jealousy, it was a struggle I have to admit, but I believed if I had the permission of the Bishop, I could carry on."

32:35 We talk about some of the parallels between sport and religion and why Sister Madonna Buder feels that if you have a gift, you should use it.

42:55 How Sister Madonna found it competing in triathlon, which can be a very expensive and materialistic sport

45:00 A special message to Sister Madonna from Chrissie Wellington 'she is the inspiration for Ironman if there ever was one and I love her dearly' Sister Madonna says of Chrissie Wellington.

51:15 Start of Joe Friel's interview

52:35 Joe talks about the factors athletes in their 50s should take into account when it comes to racing and training

55:30 How training might look as you get into your 60s '5/2, so 5 very easy days and 2 days of hard workouts. The 5 days a week might seem boring, but they are not wasting your time. And the 2 days a week you should be dreading as they are so hard.'

58:00 We talk about the importance of recovery 'you just don't bounce back like you used to as you get older'

1:01:00 Why strength training is absolutely key as you get older

1:03:30 How you can get your head around the mental challenge of slowing down. Joe suggests comparing workouts year on year.

1:06:00 Some tips if you want to do an Ironman for a milestone birthday

1:09:10 Why consistency and sleep are the most important elements of training

Find out more about this week's guests

Sister Madonna Buder Nike advert

Joe Friel website

Joe Friel Fast at 50 book

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