Send us a textWhat does it take to chase Ultraman while working 12-hour shifts in emergency care? We sit down with Erica Riley—critical care nurse, coach, and multi-time ultradistance triathlete—to unpack the systems, habits, and mindset that make high performance sustainable in a busy life.  From 3 a.m. Zwift rides to meticulous time boxing, she shows exactly how to build consistency without sacrificing your health, your job, or your relationships.Erica takes us inside the toughest days of lockdown, when PPE, quarantine hotels, and strict radius rules forced radical creativity: ocean swims inside a five-kilometer bubble, stacked run commutes, and eight-hour trainer marathons. That crucible led her to Ultraman and a new goal—to not only finish but compete—under coach Tim Franklin of KOA Sports. We explore the art of crew selection, live-stream storytelling, and keeping a tight bond with the UM Australia Ohana.Nutrition and strength become Erica’s quiet superpowers. Longtime plant-based, she refined protein intake, embraced whole foods, and saw clear changes in lean mass and visceral fat. Race fuel is simple and effective: Infinite custom blends, salty chips when the gut turns, and a well-timed orange Fanta for mood and carbs. Off the course, her secret weapon is reformer Pilates—45 minutes that deliver strength, mobility, posture, and injury prevention for time-poor athletes who need durability as much as speed.We also dig into coaching. With Synergy Sports Coaching, Erica builds plans for real people—shift workers, parents, and professionals—using TrainingPeaks as a living diary. She treats sessions like meetings you won’t miss, teaches sleep hygiene around rotating rosters, and helps athletes fit training into life, not the other way around. Along the way, she shares favorite races (hello, Cairns and Nha Trang), a brutal and beautiful lead-in at Alpine Ascent Extreme, and the mindset work that turned perfectionism from procrastination into fuel.If you want practical tools to train smarter, eat better, and perform under pressure, you’ll find tangible tactics you can use today. Subscribe, share this with a friend who’s juggling big goals, and leave a review to help more athletes discover the show.Contact Erica : @synergysportscoaching on InstagramResources mentioned in this episode:UM AustraliaUltra 355 AustraliaKOA Sports CoachingThe Proof PodcastAustralian Alpine Ascent Extreme TriathlonHappy Thoughts Tri TeamTraining PeaksChallenge Nha TrangIM CairnsIM BusseltonInfinite NutritionKenilworth Country BakeryUM New ZealandKing’s Canyon CruiseShout outs and mentions in this episode:Nestor Alejandro Ochoa RiveraTim Franklin Simon HillHayley FryJackson Gash Andrew Trout  Simon CochraneSupport the showShow Contributors:Host : Larry RyanContributing Raconteur : Steve KingAnnouncer : Mary Jo DionneProduction : 5Five EnterprisesMusic : Run by 331 For show notes and past guests, please visit the Podcast Website: https://515theultrapodcast.buzzsprout.comFacebook: @515TheUltraPodcastInsta : @515theultrapodcastYoutube : @515TheUltraPodcastEmail : [email protected]

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