Ultra-endurance cyclist Sarah Ruggins, and two-time Transcontinental Race rider, gives me some valuable advice before my first attempt (and first bike race!)

We talk consecutive 250-300km days on the bike, managing sleep deprivation, route planning, rough sleeping, nutrition, charging electronics, pacing yourself through the opening week, and the mindset needed when everything inevitably starts going wrong.

We also discuss why the race isn't really against other riders, but against yourself, and how some of Sarah's most memorable moments came not from racing, but from unexpected acts of kindness across Europe.

This interview was recorded before Sarah went on to break the outright European record for cycling the length of Europe last month - an extraordinary achievement that makes her advice here even more remarkable.

As for me, I've now rolled away from the start line.

This year's Transcontinental Race will see me attempt to ride almost 5,000km from Trondheim, Norway, to Kalamata, Greece, crossing Europe entirely self-supported. Riders must plan their own routes between checkpoints, navigate compulsory race sectors, solve every problem themselves, and average around 240km every single day just to finish before the race cutoff.

When I return, I'll be sharing the full story of what happened out on the road. But before all of that unfolded, this was the advice I received from someone who's already been there.

Follow Sarah: https://www.instagram.com/sarah_ruggins/

Follow My TCR Ride: https://www.lostdot.cc/race/tcrno12

Donate to my Fundraiser for Mind Over Mountains: https://givestar.io/gs/toms-transcontinental-page

Support the podcast:

Get a whopping 65% off your first Gousto box at: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.gousto.co.uk/raf/?promo_code=TOM42277653⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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Britain's in the middle of another heatwave, but Benny P's got a good store of ice to keep us all cool.

We chat about what these increasingly extreme summers might mean for the future, how the sunshine transforms life behind the Trailside Coffee van, and Ben's recent trip to Norway simply to watch some world-class athletics.

Tom's turning awkward coach journeys into mini-adventures, camping through storms in the Lake District, and why sometimes the best training plan is simply to head outside and see where the road takes you.

It's a conversation about coffee, cycling, travel, endurance, curiosity and finding adventure in the everyday - with plenty of questionable life advice thrown in for good measure.

(Decathlon just give Tom a call... )

Support the podcast:

Get a whopping 65% off your first Gousto box at: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.gousto.co.uk/raf/?promo_code=TOM42277653⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Follow Benny P: https://www.instagram.com/mr.bennypalmer/

Follow Tom: https://www.instagram.com/tombryanyeah/

Mentioned in the Podcast:

Trailside Coffee: https://www.instagram.com/trailsidecoffee/

Mason Cycles: https://masoncycles.cc/

Tailfin: https://www.tailfin.cc/

Kostüme: https://kostume.cc/

Le Tap ID: https://letap.id/

Fizik: https://www.fizik.com/en-gb

Join the mailing list:

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Get in contact:

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⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/greatbritishadventurespodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.threads.net/@tombryanyeah⁠

Chapters:

00:00 Tips on keeping cool

13:58 Trailside Coffee Merch!

17:02 Diamond League in Oslo

23:53 Tom's overland journey

27:47 Cycling in the Lakes

42:07 Royal Chiltern Way

44:03 Rebellion Way

48:10 Stupidly long bike ride

55:26 Coros Dura

58:14 Ben's new bike

01:07:47 Tom's first KOM!

01:11:34 Mason Cycles

01:20:27 Group Riding

01:42:54 Tailfin

01:49:07 Kostüme

01:55:54 Le Tap ID NFC sticker!

What if joy isn't something you earn after you've fixed your life - but the thing that helps you build it in the first place?

This week I'm joined by life coach, retreat host and founder of The Joy Project, Meg Holloway.

After leaving a corporate career and moving to the Lake District, Meg trained as a coach and built a business around a simple but powerful idea: joy is not the reward at the end of the journey - it's the strategy that helps you navigate it.

In this conversation we explore how Meg transformed herself from someone who describes her younger self as "proper glass half empty" into a coach who helps people get out of their own way and take action on the things that matter most.

We talk about:

Why so many people are waiting for permission before they start the business, launch a project, change careers or pursue the life they really want.

Meg's philosophy of "messy action" and how tiny imperfect steps build self-trust far more effectively than endless planning.

Fear of failure, fear of judgement and the stories we tell ourselves that keep us stuck.

Why community, connection and finding "your people" matters more than ever.

Why learning to "date yourself" can be one of the most powerful things you do.

Finding joy during one of the most difficult periods of her life following a serious health challenge, and why that experience ultimately reinforced everything she teaches.

If you've ever felt stuck, waited for permission, or wondered whether it's too late to make a change, I think you'll get a lot from this one.

Follow Meg: ⁠⁠https://www.instagram.com/megg.holloway/⁠

Support the podcast:

Get a whopping 65% off your first Gousto box at: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.gousto.co.uk/raf/?promo_code=TOM42277653⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Mentioned in the Podcast:

The Joy Project: https://www.instagram.com/thejoyprojectcoach/

The Joy Podcast: https://open.spotify.com/show/3guaT24uvN1gky41cYfLe7?si=c1f9d15084674cf4

Join the mailing list:

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Get in contact:

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⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.threads.net/@tombryanyeah⁠⁠⁠

Chapters

Chapters:

00:00 Intro

01:58 Life in the Lakes

16:50 Training to be a Life Coach

23:04 Joy is the strategy, not the reward

33:03 How to chance a mindset

39:08 Overcoming Cringe

47:58 The Joy Project

52:21 You're not stuck, you're just waiting for permission

56:25 Take messy action

01:01:15 Pause, pivot, progress

01:04:00 The Strech Zone

01:11:20 Dating yourself

01:22:30 Bossing life on your own

01:38:24 Meg's recent health scare

01:53:20 Meeting someone

01:57:01 The problem with dating apps

Danny Bent has spent years chasing adventure.

From ultra-endurance survival challenges to being marooned on a deserted island in the Maldives, he's built a life around pushing boundaries and stepping into the unknown.

But recently, his focus has shifted.

The next challenge isn't about going further, faster, or enduring more. It's about becoming more human.

In this deeply personal conversation, Danny reflects on a journey that began with an ayahuasca retreat and led him towards what he calls his "primal age" - a growing desire to reconnect with the experiences that shaped us long before modern life arrived.

We talk about swimming in near-freezing water, spending a week alone in a remote Norwegian cabin, learning to hunt deer, disconnecting from technology, the importance of play, self-love, masculinity, and why shared adversity brings people together like nothing else.

At its heart, this is a conversation about stripping life back to its essentials. Less noise. Less distraction. More presence, connection and adventure.

Because perhaps the wildest thing we can do in the modern world is return to what made us human in the first place.

Listen to Danny's previous recording, here: https://open.spotify.com/episode/2jn6zsMXRw2WO61McbEz5y?si=a0b45bc6bb4c40a1

Support the podcast:

Get a whopping 65% off your first Gousto box at: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.gousto.co.uk/raf/?promo_code=TOM42277653⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Follow Danny: https://www.instagram.com/danny_bent/https://www.dannybent.com/

Join the mailing list:

⁠⁠https://substack.com/@tombryanyeah?utm_campaign=profile&utm_medium=profile-page⁠⁠

Get in contact:

⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/tombryanyeah/⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/greatbritishadventurespodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.threads.net/@tombryanyeah⁠⁠

Chapters

00:00 Intro

02:21: Ayahuasca Retreat

17:03 Other ways to go within yourself

21:18 Finding ways to soothe

27:08 One day a week unplugged

37:59 Marooned on an island

49:24 The group dynamics on the island

01:04:58 Hunting for deer for the first time

01:24:42 Cold Water Swimming Championships

01:33:54 Tom's magical sea adventure

01:42:41 What the sitcom Scrubs taught Tom about Masculinity

01:55:02 Self Love

Esther Lloyd didn’t grow up as a cyclist, and she didn’t ease her way into the sport either.

What started as a complete beginner journey just a few years ago, has turned into racing across continents in some of the toughest ultra-endurance events in the world, including the Transcontinental Race (TCR).

Along the way she’s taken on brutal challenges like finishing third in the Trans Pyrenees Race and completing epic audaxes such as All Points North, building a reputation as someone who goes long and deep when many others would stop.

In this conversation, recorded as I prepare for my own first attempt at the Transcontinental Race, Esther generously opens up everything she’s learned from her rapid rise in the world of endurance cycling.

We get into the practical realities like where to sleep, what to eat, how to actually prepare, and what training really looks like when the distances start stretching beyond logic.

But beyond the logistics, this is really about how someone who only recently discovered cycling can become the kind of rider who lines up for one of the hardest bike races on the planet.

If you’re new to cycling and curious about how far it can take you, or if you’re already drawn to ultra-endurance racing and want a grounded, honest look at what it takes, this conversation is for you.

Follow Esther:

https://www.instagram.com/vistadelmotrone/

If you’ve been affected by anything discussed in this conversation, or are struggling with an eating disorder yourself, these organisations may be able to help:

https://red-s.com

https://www.beateatingdisorders.org.uk/

Support the podcast:

Get a whopping 65% off your first Gousto box at: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.gousto.co.uk/raf/?promo_code=TOM42277653⁠⁠⁠⁠⁠⁠⁠⁠⁠

Mentioned in the Podcast:

Lost Dot Races: https://www.lostdot.cc/

Audax UK: https://www.audax.uk/

Bivy Nation: https://www.instagram.com/bivy_nation/

Join the mailing list:

⁠https://substack.com/@tombryanyeah?utm_campaign=profile&utm_medium=profile-page⁠

Get in contact:

⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/tombryanyeah/⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/greatbritishadventurespodcast⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠https://www.threads.net/@tombryanyeah⁠

Chapters

00:00 Intro

02:28 Britain through the eyes of a Kiwi

11:35 Tom's first bike race

18:50 Esther's journey into cycling

37:44 Group Riding

48:28 Audaxing

53:15 All Points North

57:18 Sleeping in the wild

01:02:56 Safety Sleeping Alone

01:09:07: Eating Disorder + Role Models

01:22:43 Trans Pyrenees

01:30:50 Transcontinental Race

In this episode, Tom shares his journey behind training for his first bike race (and it's a big one!)

After a period of burnout, mental health struggles, and being forced to step away from life for a short while, this episode is more about what it really means to rebuild - physically and mentally and how “pushing through” doesn’t always work (Tom found out the hard way.

Ben's been on a solo ski tour outside of Europe and gives all his tips and advice for travelling further afield for some good times.

We dive deep into the importance of boundaries, processing anger, and the importance of protecting your energy.

And of course - Tom dips into the jar of Great British Misadventures to regale a story from his own misadventures.

Support the podcast:

Get a whopping 65% off your first Gousto box at: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.gousto.co.uk/raf/?promo_code=TOM42277653⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Join the mailing list:

⁠⁠https://substack.com/@tombryanyeah?utm_campaign=profile&utm_medium=profile-page⁠⁠

Get in contact:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/tombryanyeah/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/greatbritishadventurespodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.threads.net/@tombryanyeah

Chapters:

00:00 Intro

03:48 Checking in re: Tom's mental health

06:18 Deleting people from your life

10:38 How you express anger

16:38 'If' Poem

22:37 Solo ski tour in Banff

37:09 Two months off with exhaustion

53:57 Ben's new addition

58:55 Tom's first bike race

01:19:39 Cycling's culture problem

01:29:43 The most wonderful Wednesday

01:37:58 Tour de France in the UK

01:40:47 Great British Misadventures

For Mark White, gratitude is more than just a word.

It’s a daily practice that helped him rebuild his life - from rehab for drug addiction to creating a movement that encourages others to live with more intention, connection, and perspective.

Now celebrating 23 years of sobriety, Mark has built gratitude into his daily life.

He is the founder of Run Grateful, Your Town CIC, and the Daily Five app - a platform designed to promote wellbeing in simple, five-minute daily practices.

In this conversation, we explore how gratitude became the one thing that stuck when nothing else did. Mark opens up about not being ready to change, how addiction can feel like a solution rather than a problem, and why gratitude isn’t about ignoring difficult thoughts and feelings.

We also talk about the reality of showing up when you don’t want to, the importance of building evidence over time, and how small, consistent actions can begin to shift the direction of your life.

Follow Mark: https://www.instagram.com/markwhite_120602/

Support the podcast:

Get a whopping 65% off your first Gousto box at: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.gousto.co.uk/raf/?promo_code=TOM42277653⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Mentioned in the Podcast:

Run Grateful: https://www.rungrateful.com/

The Daily Five App: https://www.dailyfiveofficial.com/

Join the mailing list:

⁠https://substack.com/@tombryanyeah?utm_campaign=profile&utm_medium=profile-page⁠

Get in contact:

⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/tombryanyeah/⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/greatbritishadventurespodcast⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.threads.net/@tombryanyeah

CHAPTERS

00:00 Intro

02:49: What Mark is grateful for today

05:20 Why practising gratefulness is important to Mark

12:15: Taking stock of the here and now

16:19 Mark's journey into gratefulness

20:08 Finding acceptance to begin change

28:17 It starts with a pen and paper

35:04 Mark's role models

39:31 The ripple effect of addiction

44:32 Tom's journey into sobriety

56:56 Inspiring others into gratefulness

01:03:56 The Grateful Mile

01:13:13 Tom's journey to gratefulness

01:20:16 Spirit before purpose

01:29:02 Daily Five

01:35:42 Prison rehabilitation

01:39:40 It only takes a moment

01:44:16 Grateful mile at Love Trails

01:46:55 For those who feel they have nothing to be grateful for

01:51:05 Mark's tally tattoo