The OMNIA Performance Podcast
The OMNIA Performance Podcast explores what it means to be a hybrid athlete and how to balance strength and endurance goals at the same time. Hosted by Fergus Crawley, it covers training methods, mindset, nutrition, and performance strategies connected to Omnia Performance. New episodes are released weekly. The show is aimed at athletes and fitness enthusiasts who want to improve across multiple physical domains.
Episodes
5 KEY Lessons From A Pro Athlete
Jamie is the Managing Director here at OMNIA, but he is also an ex-pro cricketer. Fergus sat down with him to chat through the 5 key lessons he learnt from his time as a professional athlete.Want to test yourself? Strength to Endure event, 27th March 2027:https://pages.omnia-performance.com/strength-to-endure-sign-up?_gl=1*1asdkhk*_up*MQ..*_ga*OTEwNDE2MDk0LjE3OTI1NzU5NDA.*_ga_F72WX85304*czE3OTI1Nz
How To Complete Your First Triathlon (Sprint & Olympic)
How should you race your first triathlon? Tom and Craig dive in, sharing tips on fuelling, race strategy and training. Let us know your triathlon tips/tricks in the comments...Max deadlift, max endurance... test yourself:https://pages.omnia-performance.com/the-waitlist Find out more about OMNIA's Coaching here:https://pages.omnia-performance.com/goldcoaching/?utm_medium=email&_hsenc=p2ANq
Warm Up Less, Train More...
How should you actually be warming up for a training session? Dr Phil and Fergus share the correct way to warm up for a run, swim, gym, bike... they cover it all.Max deadlift, max endurance... test yourself:https://pages.omnia-performance.com/the-waitlist Find out more about OMNIA's Coaching here:https://pages.omnia-performance.com/goldcoaching/?utm_medium=email&_hsenc=p2ANqtz-94RTkyoLo4Y
4 Weeks Of Ironman Training (What I've Learnt)
Jamie is 7 months out from Ironman Texas, so I sat him down to find out what he's learnt so far in his Ironman training and to test his cycling lingo. Some answers were better than others. Because if you're going to swim 2.4 miles, ride 112 and run a marathon, you need to know your cassette from your chainring (or at least be able to fake it). Whether you're training for your first
Don’t Make an Ironman Your First Triathlon
Should your first triahtlon be an ironman? We don't think so... here's why.Find out more about OMNIA's Coaching here:https://pages.omnia-performance.com/goldcoaching/?utm_medium=email&_hsenc=p2ANqtz-94RTkyoLo4Y5H8_50y1JvgwWGMG2UG5MMXAPIoX5zl5ie65rPM2qguPHM8JIq9AFZcvHFfTQIMKH0_fzNEUKNzNydzvQExZN0Lu_XTKosEq9JvRjY&_hsmi=2&utm_content=2&utm_source=hs_email?utm_source=You
VO2 Max Explained... Does It Actually Matter?
VO2 max gets you into the room.Running economy gets you the result.Your watch says your VO2 max is up - cool. But chasing that number won't make you faster. It's one piece of a much bigger puzzle.Train hard. Stay curious. Don't gamify the number over the outcome.Find out more about OMNIA's Coaching here:https://pages.omnia-performance.com/goldcoaching/?utm_medium=email&_hse
Social Media Has Changed Your Training Goals
Social media has changed the way people train, and your goals are different. Particularly with hybrid training...But why, and how should people actually be training?Ready to take your training to the next level?https://pages.omnia-performance.com/goldcoaching/?utm_medium=email&_hsenc=p2ANqtz-94RTkyoLo4Y5H8_50y1JvgwWGMG2UG5MMXAPIoX5zl5ie65rPM2qguPHM8JIq9AFZcvHFfTQIMKH0_fzNEUKNzNydzvQExZN0Lu_XTK
The Hybrid Training Questions Everyone Gets Wrong
You sent in your questions, we answered them.From long run nutrition to running without losing muscle... Tom, JB, Kieran and Craig break it down.Ready to take your training to the next level?https://pages.omnia-performance.com/goldcoaching/?utm_medium=email&_hsenc=p2ANqtz-94RTkyoLo4Y5H8_50y1JvgwWGMG2UG5MMXAPIoX5zl5ie65rPM2qguPHM8JIq9AFZcvHFfTQIMKH0_fzNEUKNzNydzvQExZN0Lu_XTKosEq9JvRjY&_hsmi
Why FTP Doesn't Matter As Much As You Think...
Does FTP actually matter as a cyclist? Indoor or outdoor training?Fergus, Craig and Keiran drop the stats and how they think cyclists should ACTUALLY be training to improve they're riding...https://pages.omnia-performance.com/goldcoaching/?utm_medium=email&_hsenc=p2ANqtz-94RTkyoLo4Y5H8_50y1JvgwWGMG2UG5MMXAPIoX5zl5ie65rPM2qguPHM8JIq9AFZcvHFfTQIMKH0_fzNEUKNzNydzvQExZN0Lu_XTKosEq9JvRjY&_
The Metrics That MATTER...
Fergus sits down with Dr Phil to discuss the training numbers that actually work. From calories to watts, what really matters when you are training?https://pages.omnia-performance.com/goldcoaching/?utm_medium=email&_hsenc=p2ANqtz-94RTkyoLo4Y5H8_50y1JvgwWGMG2UG5MMXAPIoX5zl5ie65rPM2qguPHM8JIq9AFZcvHFfTQIMKH0_fzNEUKNzNydzvQExZN0Lu_XTKosEq9JvRjY&_hsmi=2&utm_content=2&utm_source=hs_emai
How To Balance Training With Parenthood (Honest Breakdown)
In this episode, Fergus sits down with Dr Phil and Tom (both Fathers) to get some advice on my next biggest challenge - becoming a dad.Our CoachingOur Custom Training Plans:
We Believe THIS Is The Ultimate Test Of Fitness (Full Breakdown)
This week, Fergus sits down with Dr Phil to discuss the best 6 ways of how they think you can test your fitness.Our Coaching: https://pages.omnia-performance.com/g...Our Custom Training Plans:https://pages.omnia-performance.com/c...
Our Most EMBARRASSING Gym Stories...
This week, Fergus sits down with Head Coaches Kieran and JB for a proper no-holds-barred confessional. Failed lifts. A calorie surplus that got embarrassingly out of hand. They're airing it all. Because here's the thing - even the coaches leading your training didn't start out knowing what they know now. This episode is proof that the road to "knowing your stuff" is paved
How to TRAIN and FUEL Like a Pro Cyclist
In this week's episode Tom and Kieran steal a few lessons from the Tour de France - because if you're not watching it, you should be.They get into why the pros are proving that lighter isn't always faster (looking at you, Jonas Vingegaard), why chasing watts beats chasing kilograms, and why so many endurance athletes still leave their fuelling to chance while obsessing over marginal
The No-BS Guide to Ultra Nutrition
In this week's episode, Kelly (a seasoned Ultra Runner) sits down with Tom McClure, Omnia's Head of Performance Nutrition, to talk all things ultra fuelling.From building your nutrition plan in training to nailing your race day strategy (and what to eat the second you cross the finish line) - this one's packed with practical, no-BS advice for anyone taking on an ultra.Find out more
The Hypertrophy Rules That ACTUALLY Matter
In this week's episode, Head Coach JB goes solo to break down hypertrophy training - what's actually worth your time, and what you can ditch.He covers the non-negotiables (training close to failure, why progressive overload isn't what you think it is, full range of motion) and the stuff that's overhyped (rep range obsession, constantly rotating exercises, chasing the pump over
How to Hybrid Train When You're Travelling
Traveling doesn't have to mean your training falls apart. Head Coach Kieran -who spent years training across the world during his military career - shares practical strategies for staying on track when you're away from your usual gym and equipment.Whether you're on holiday, traveling for work, or just away from your usual setup - this one's for you.Find out more about OMNIA&apo
From Road to Trails: Everything You Need to Know
In this week's episode, Kelly and Kieran dive into everything you need to know about making the switch from road to trail running.From training your legs for brutal descents (not just the climbs) to why hiking might be your secret weapon for ultra prep, they cover the key differences that catch most people off guard.They also get into essential safety kit, why spending time on your feet matte
The TRUTH About Recovery
In this week's episode, JB sits down with Omnia's nutritionist Tom McClure to talk about something everyone trains through but not many people actually nail - recovery.And no, they're not here to sell you a cold plunge tub.If you've ever felt like you're constantly trying to rescue yourself after training rather than actually recovering - this one's for you.Find out m
Training As You Get Older - What ACTUALLY Changes (And What Doesn't)
In today's episode, Head Coach JB gets into something we all have to face eventually - training as you get older. He's 36, he's in the middle of it, and he's not here to give you watered down "just listen to your body" advice. What actually changes physiologically as you age, why most of it is driven by inactivity rather than age itself, and how to keep making real pr
The Rise of Endurance Sport
In this week's episode, Head Coach Kieran and our Social Media Manager Kelly talk about why endurance sport is exploding right now.Something shifted. And we're getting into exactly what happened - why ultras aren't what most people think, why your phone might be the real reason you need to start running, and why the 50-year-old at your local club is probably destroying you on the cl
Respect the Distance: An Honest London Marathon Debrief
In this week's episode we're breaking down the London Marathon — the good, the tough, and everything in between. We get into why race day didn't go to plan despite a solid prep, how to handle the mental side of a disappointing result, and why sometimes the sport just humbles you.We also dive into Sebastian Sarwe's insane sub-2 fueling strategy (115g of carbs per hour - yes, rea
Hybrid Training: Mass Vs Miles
Mass moves mass. We've all heard it.In a strength setting? Largely true. But that same mass you're building to move weight? You've got to carry it over distance.Every stride. Higher impact load. Higher oxygen cost. More fatigue.The interference effect isn't just conflicting training signals - it's literally the weight you're moving through space.Me and Dr Phil went de
The REAL Reason You're Not Making Progress - With Dr Phil
Most people struggling to fit training in aren't short on time. They're short on focus.In this episode I sit down with Dr. Phil from The Progress Theory to talk about how distractible we've all become - and what it's actually costing you beyond just missed sessions.We also get into mass moving mass and what heavier hybrid athletes need to consider when training for endurance ev
Energy Systems in Hybrid Training
In this week’s episode, Fergus sits down with Dr Phil to unpack the real challenge of hybrid training: balancing strength and endurance without compromising both. From energy systems and lactate thresholds to the reality of fatigue, adaptation, and programming, this is a deep dive into what’s actually going on under the hood - and how to apply it to your training.Find out more about OMNIA's C
Marathon Training for Hybrid Athletes: Nutrition, Mindset & Common Pitfalls
Most marathon plans treat strength training like an afterthought.Most nutrition guides ignore the fact you're also trying to keep weight on a bar.This one's different.JB sits down with Tom McClure, OMNIA's Head of Performance Nutrition and a hybrid athlete who actually does this stuff, to go through everything that matters when you're chasing 26.2 miles without watching your s
The Science Behind Double Training Days
In this episode, Fergus sits down with Dr. Phil Price to tackle one of the most common questions we get from OMNIA Athletes.Do I actually need to be doing double training days?And more importantly, if I do, how do I stop them from quietly wrecking everything else in my week?Phil brings the research. Fergus brings the lived reality of coaching hundreds of athletes trying to balance lifting and endu
The ULTIMATE Hybrid Training Q&A
In this episode, OMNIA Head Coaches JB and Kieran do something we don't do enough of.They turn the tables on each other.No athletes. No programming breakdowns. Just two coaches who've been in the trenches for a combined 20+ years being honest about what they've learned from one another since joining forces at OMNIA.Kieran drops a line that JB wrote down on his phone the moment he he
The TRUTH About Triathlon: From Turbo Trainers to Aero Helmets
In this week's episode, Craig and Fergus get into turbos, TT bikes, aero helmets, shaved legs, and why spending 20 grand on a Canyon means nothing if you can't hold the position for an hour. Plus: crocodiles in the swim, the Ironman brand debate, and the unglamorous reality of what triathlon actually is. Spoiler: it's mostly laundry.If you want Craig in your corner for your next ra
Reflecting On 10 Years Of Training - With Coach Craig
In this episode, Fergus catches up with Craig - triathlete, OMNIA Coach, and fellow Scot now based on the Gold Coast. One of them is training in 32-degree heat. The other is on a turbo in Spain. They cover Craig's rowing background and why he walked away from a potential GB squad spot at 17, the long road from perma-bulk to first Ironman, what it actually means to coach athletes who need pull
The Complete Guide to Loaded Carriage Training
Most athletes never train with weight on their back.Then they show up to a military selection, a mountain ultra, or a multi-day expedition - and wonder why their legs give out at mile 8.In this episode, Omnia Head Coach Kieran breaks down loaded carriage. What it actually is, who needs to train for it, and how to do it properly.Whether you're prepping for military selection, a mountain event,
How Does Hypertrophy REALLY Work?
Someone complimented Francois on his biceps mid-Ironman.While he was running.That's what happens when you stop chasing the pump and start training with actual mechanical tension.In this episode, JB breaks down how hypertrophy really works - the one driver behind muscle growth that most people completely miss, why soreness and fatigue are not the signal you think they are, and how hybrid athle
Unlocking Mental Toughness: A Guide for Athletes
What separates the athletes who push through from the ones who fold when it gets hard? It's not talent. It's not genetics. It's mental toughness - and the good news is, you can train it.In this episode, Head Coach Kieran Richardson breaks down exactly what mental toughness looks like in the real world of endurance sport - stripping away the clichés and getting into the practical too
Cut or Bulk? Or Is There A BETTER Way to Approach Body Composition?
In this episode of the Omnia Performance Podcast, JB and nutritionist Tom McClure tear into the myths around bulking, cutting, and “doing it all at once.” Tom explains why most athletes are under-fuelled, under-recovered, and chasing the wrong goal. They break down why fat loss and muscle gain rarely play nicely together, why maintenance isn’t a cop-out, and how obsessing over the scale is holding
The 5 Pillars of Ultra Marathon Readiness
Ultramarathons demand more than just fitness.In this episode, Head Coaches JB and Kieran break down the five key pillars of ultramarathon readiness - from aerobic base and durability to pacing, fueling, mindset, and kit. If you’re training for your first ultra or want to approach your next one smarter, this episode will give you a clear framework to prepare properly for the long game.Not sure what
Do It For The Love Of The Game... Process > Outcome
In this episode, Fergus reflects on why the process matters more than the outcome - and why truly loving the game is what creates freedom through training. From snapped chains and missed sessions to ultras, triathlons and everyday life - this episode is about learning to smile when variables don’t go your way.Because the man who loves walking will always walk further than the man who only loves t
How to Build Muscle AND PB Your Next Marathon
Ever wanted to run a marathon and build muscle? Most programs make you choose - but it doesn’t have to be that way. JB breaks down how to train smart, balance running and lifting, and keep making gains even on high-mileage weeks. Learn how to structure your workouts, fuel long runs, and avoid the common pitfalls that slow progress.Take OMNIA's Hybrid Training Quiz hereFind out more about OMNI
Omnia Q&A: Your Hybrid Training Questions ANSWERED
In this episode, Head Coach JB discusses various training-related questions from the community, focusing on how to transition after major events, structure conditioning based on available training time, and the importance of understanding relative energy deficiency in sports. He also covers practical advice on reintroducing training after illness, the significance of lactate threshold heart rate t
Understanding The INTERFERENCE EFFECT - With Dr Phil Price
In this episode of the Omnia Performance Podcast, Fergus Crawley and Dr. Phil Price cut through the noise on concurrent training's interference effect. They unpack the science - from AMPK vs. mTOR signaling to why your training history matters - and deliver practical programming strategies for hybrid athletes. The bottom line? You can't optimize everything at once. Smart training means s
Holiday Training + Nutrition: ENJOY the Season Without Losing Progress
The holidays are almost here - cookies, parties, and family dinners included. But staying on track doesn't mean skipping the fun. JB and Tom break down how to navigate the holiday season without guilt or the dreaded "I'll start in January" mindset. The holidays last a few weeks. Your fitness journey lasts a lifetime. Learn how to balance both.Join The Wintering Training Plans a
Base Building: Your Winter SUPERPOWER
Omnia's Head Coach JB explains why base building is the real training - not just easy miles. Learn how to periodise strength and endurance, avoid the 200% problem, and use winter to build an aerobic foundation that makes everything easier come race season. This is could be the secret weapon to your best year yet. Join The Wintering Training Plans and CoachingBook your FREE consultation callHy
Everything You NEED to Know Before Running 100 MILES
In this episode, Fergus sits down with Omnia's Social Media Manager, Kelly Egan, who just won her division at UTMB Puglia - a 145km ultra with 3800m elevation. Through thunderstorms. Through mud. Tackling two nights of darkness.Kelly's resume already included 3 Ironman distance events and 20+ triathlons. But this ultra was different - over half the field didn't finish.Her strategy?
How to Train & Fuel Smart Through Winter
In this episode of the Omnia Performance Podcast, Head Coach Kieran Richardson and Head of Performance Nutrition Tom McClure break down how to train, fuel, and recover smarter throughout the winter months.They explore the biggest obstacles athletes face at this time of year - cold weather, reduced daylight, illness, disrupted routines - and share practical strategies to help you stay consistent, h
4 Key Training & Nutrition Lessons For Ultra Running
In this episode of the Omnia Performance Podcast, Head Coach, Kieran Richardson and Head of Performance Nutrition, Tom McClure break down the fundamentals of preparing for ultra-distance running.They unpack the differences between a successful ultra and an unsuccessful one — from smart training progression and patience to mastering your fueling strategy and recovery.You’ll learn:Why “robustness is
How To Build Your Aerobic Base
Think you need expensive lab tests and endless zone 2 miles to build your aerobic base? Think again. In this episode, we're breaking down exactly how to build your engine the right way - from setting your actual training zones (spoiler: your watch is probably lying to you) to knowing when easy work helps and when it's holding you back.Whether you're training 5 hours or 15 hours a we
The RESEARCH behind Hybrid Training
The truth about the "Interference Effect" is out!Join us as we talk to Dr. Phil Price, author of The Science of Hybrid Training, to debunk the myth that cardio kills your gains. We trace the infamous "interference effect" back to Robert Hickson's original study and reveal why poor programming- not the act of combining strength and endurance-is the true obstacle for most at
The BEST Advice for Heavier Runners
Fergus and Kieran share six essential tips for heavier runners and hybrid athletes who weigh more than typical distance runners. This is real-world wisdom for heavier runners and hybrid athletes tackling endurance sports with extra muscle: battle-tested chafing solutions, load management that won't destroy your shins, gait hacks to stop overstriding, and why training less might actually make
What ACTUALLY is Hybrid Training?
In this episode, Fergus sits down with Phil Price to unpack the truth behind one of fitness's most misunderstood concepts. Hybrid Training.From its origins to the social media hype that's both helped and hurt it, they're cutting through the noise to explore what hybrid training actually means-and why it might just redefine how we think about athletic performance.Is it just concurren
Can Cycling Make You a BETTER Runner?
Can Cycling Make You a Better Runner?Can time on the bike really improve performance on your feet?In this episode, Fergus and Kieran dive into how cycling can build and maintain running fitness - from real-world results to the science behind cross-training.They cover:How Kieran ran a 10K PB off minimal run trainingHow Fergus kept his aerobic efficiency after three months off runningWhy cycling hel
STOP Sabotaging Your Training - What Are The Most Common Mistakes?
Stop sabotaging your hybrid training.Most hybrid athletes are making the same critical mistakes - and they're killing their progress. Head Coaches Kieran Richardson and James Blanchard expose the truth about rushed race bookings, underselling your potential, and blindly following influencer programs that weren't designed for you. Learn why patience beats panic, how to set goals that actu
The ULTIMATE Hybrid Challenge: 500lb + Sub-5 Minute Mile
The 500lb + Sub-5 Mile Challenge has become the ultimate test for hybrid athletes – proof that you can shatter the false choice between power and endurance. It's not about being good at one thing. It's about redefining what the human body can do when you train it intelligently. And very few people have achieved it. I recently sat down with our Head Coach Kieran (former military) and my b
Hypertrophy Cheatsheet: How to build muscle AND endurance silmultaneously
Tired of choosing between building serious muscle OR staying functionally fit? What if we told you that's a false choice?In this episode, Fergus teams up with seriously jacked Omnia Head Coach JB and Head of Performance Nutrition Tom McClure to break down the art and science of building serious size while crushing your endurance goals. They dive deep into the nutrition protocols that fuel bo
How To Manage Nutrition When Life Gets Chaotic (Lessons From The Military)
Constantly on the road? Military life? Zero time for weekly meal prep?This episode is your lifeline. Fergus brings together Head Coach Kieran (former military) and Head of Performance Nutrition Tom McClure to reveal the nutrition strategies that actually work when life throws curveballs.From military mess halls to service station snacks - these guys have cracked the code on staying fuelled when yo
The RETURN Of The Omnia Performance Podcast...
The Omnia Performance Podcast is BACK!Welcome back! In this comeback episode, Fergus explores the exciting transformation at Omnia Performance - from our fresh rebrand to the addition of our new team members.Join Fergus as he sits down with Head Coaches Kieran and JB, who share their unique journeys, extensive experience, and the passion that drives their coaching philosophy. Between them, they br
Shayne Connolly | From Weighing 145kg To Becoming An Ironman
In this episode, for the first time ever, Fergus is joined by one of our 1-2-1 athletes, Shayne Connolly. Shayne is over from Australia on holiday, so we thought it would be great to get him in the studio and listen to his incredible journey.When Shayne first started training with OMNIA, he weighed over 145kg and set himself the goal of completing his first Ironman. Well, one month ago, having los
James Newbury | How Can CrossFit Be Improved..?
Fergus is joined by James Newbury to explore everything you would expect us to...Expect to better understand the differences between Crossfit and Hybrid Training.Expect to learn what training for the Crossfit Games demands.Expect to reflect on your definition of hybrid training. Subscribe To The Omnia Performance YouTube Channel - https://www.youtube.com/@omniaperformance/featuredwww.omnia-perform
