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Part 2 of 2 episodes recorded in Nairobi (and on a bus travelling through West London) on Charlotte and Grace’s return from Ride Africa. Bonky and Buffer round up their safari stories and multi-day, multi-terrain charity endeavour.

Part 1 of two episodes recorded in Nairobi at the end of Charlotte and Grace’s once-in-a-lifetime cycle safari. Join Bonky and Buffer for tales of their five-day, multi-terrain charity adventure - Ride Africa: Mara Calling.

Grace swoops in as a last-minute teammate and Charlotte unveils the itinerary for Ride Africa: Mara Calling. Join Bonky and Buffer as they get ready for this once-in-a-lifetime bike safari!

With the dust from mountain trails settling and scrapes healing, Charlotte and Grace are inspired to record a loving tribute to their Snowdonian adventure. A bonus episode of Roc reflections and future plans.

Fully recovered from their latest endurance triathlon - The Roc Wales - Trioomph wraps up season three with a full race report including Charlotte taking a tumble down the mountain and Grace reflecting on extraordinarily long transition times.

In their pre-race episode, set against the backdrop of rural Wales, Charlotte and Grace address their final fears for the mountain climb and relive the joys of a taper ride together.

With less than a week until the RocTri and bolstered by her well-honed mental strength, Charlotte kicks in with some last-minute training wins. Meanwhile, Grace ruminates on water temperature and nutritional considerations. Join Bonky and Buffer before they head to Wales to finish pre-event tapering.

Three seasons and almost four years into their triathlon exploits and Charlotte finally cracks the secret to making performance improvements! This episode also features the acrobatics of triathlon - tumble turns, aeroplane arms and the age-old question "to pogo or not to pogo."

This episode finds Charlotte fresh back from a recce of Snowdon and Grace noticeably well rested. While the team is going strong with weekly updates, swim sessions remain a challenge in the lead-up to the impending mountainous endeavour.

Eight weeks out from RocTri Wales - a middle distance triathlon that includes climbing Snowdon - Charlotte and Grace catch up on training plans and a shared commitment to tackle more hills!

In another “on location” episode, Charlotte and Grace catch up on the sporting year so far - to include race reports from their respective half-distance endeavours - and firm up triathlon plans for 2025.

Back for a third season, Charlotte and Grace talk about life, sport and friendship after IRONMAN number two. In the first episode of 2024, they check in with their current training status, unresolved miscommunications and plans for the year ahead.

Season finale and the longest episode to date as Charlotte and Grace give an unedited blow-by-blow account of their race day experience. The wine and emotions are free flowing as Bonky and Buffer talk through bathroom breakouts, transition mysteries and a mountain of support that saw them through IRONMAN number two!

Charlotte and Grace record en route to Barcelona in an unedited episode from rural France. Having run out of time to interview a professional, Bonky and Buffer share their nutrition strategies for race day over a glass of wine and in the intermittent glow of a temperamental ceiling light!

In this episode, there's some breaking news from Trioomph's London HQ while Grace reveals she's slowly turning into a giant carbohydrate. With powerful new sources of motivation, friends of the podcast killing it around the globe and game-changing kit on order, Bonky and Buffer are riding high on pre-IRONMAN optimism.