Ep 376: Ellie Salthouse — Resilience, Racing Under Pressure & The T100 Comeback

In episode 376 of The Physical Performance Show, professional triathlete Ellie Salthouse joins Hugh Darnell and Brad Beer for a deeply honest conversation about resilience, pressure, and longevity in elite endurance sport. Recorded following knee surgery and a strong return to racing, this episode unpacks what it truly takes to rebuild confidence, performance, and belief when the path back to the start line is anything but straightforward.

Ellie reflects on her Wollongong T100 performance, the physical and mental demands of injury rehabilitation, and the systems that now support her consistency at the pointy end of the sport. From working with specialist coaches and reshaping her mental game, to mastering race-day execution, fueling, recovery, and decision-making under pressure, Ellie shares the frameworks that continue to sustain her elite career.

Show Sponsor: The Rehab Mechanics offers Simple Tools and Real Results. Easy fixes for your feet with a massive impact. For 20% off all The Rehab Mechanics products. Go to www.therehabmechanics.com.au Enter discount code TPPS20 at checkout. In this episode, you'll hear

• Wollongong T100 debrief: executing the plan, racing at home, and handling the "always want the podium" competitor mindset

• Race-week routines: keeping things consistent, arriving a week early, and why Ellie doesn't taper heavily

• The injury story: severe knee pain pre-70.3 Worlds, major swelling post-race, scan results, and surgery timing (Feb)

• Rehab timeline & milestones: back on bike + pool at ~10 days, building trainer time, returning to road riding, quad activation challenges, strength work, and a ~6-month return to start line

• The mental toll of injury: identity, motivation, sponsor pressure vs internal pressure, and staying process-driven with "small controllables"

• Return-to-racing lessons: Vancouver as the first race back, managing expectations, and surprising run performance with minimal prep

• Mental performance breakthrough: building a "toolbox" with a sports psych, handling pressure, thoughts, and race-week spirals

• Tools that work: "a thought is just a thought," bus analogy, and the "monsters in the boat" approach to sitting with emotions

• Coaching structure shift: moving from one coach (8 years with Siri) to specialists (swim/cycle/run/strength) + managing training load

• Training with data: the steep learning curve of power/metrics and why it took ~12 months to truly click

• Partner + coach dynamic: boundaries between "boyfriend Zach" and "coach Zach," and why switching off matters

• Race-day execution: whiteboard cues, focusing on controllables, and adapting plans on the fly

• Fueling evolution: from "a few gels and Gatorade" to calculated carbs/sodium/fluid + planned recovery

• Recovery essentials: movement-based recovery, boots, protein targets, sauna/ice baths, sleep, magnesium, and tracking what actually works

• Filtering the '1%ers': ease of use, time cost, measurability, and avoiding noise

• What's next: 70.3 World Champs (Marbella) then camp in the Canary Islands and T100 World Champs (Qatar, Dec 13)

• Ellie's advice: stay disciplined, stay hungry, trust your instincts

• Listener challenge: 20 x 3 min tempo / 3 min endurance on the bike (yes… brutal)

Quotes / takeaways

• "A feeling is just a feeling. A thought is just a thought."

• "If it's a chore or doesn't integrate into your life, it's probably not the right 1%er."

• "Who's willing to suffer the most — that's the name of the game."

Partners / links mentioned

• Show sponsor: The Rehab Mechanics — 20% off with code TPPS20 at checkout (therehabmechanics.com.au)

• Follow Ellie: @elliesalthouse (Instagram)

Timeline

00:00 – Introduction & sponsor: The Rehab Mechanics + TPPS20 discount 01:13 – Hugh introduces featured performer: Ellie "Salty" Salthouse + Wollongong T100 context 02:43 – Ellie joins: quick bio + why this conversation has been a long time coming 03:42 – Wollongong T100 debrief: home-race energy, execution, 4th place 05:04 – Race-week process: keeping routine consistent + days leading into race 06:21 – "Pressure in the athlete hotel": being around competitors all week 07:43 – Knee injury origin: severe pain pre-70.3 Worlds, race week adjustments 09:03 – Post-Worlds swelling + scan findings: missing cartilage + floating fragments 10:17 – Surgery timing (early Feb) + season disruption + finding positives 11:43 – "Blessing in disguise": freshness late season + only 5 races so far 12:37 – Rehab milestones: back on bike & in pool ~10 days post-op 13:59 – Quad shutdown challenge: stim/BFR + "it finally clicked" 14:28 – Return-to-racing timeline: ~6 months off the start line 14:57 – Mental toll of injury: motivation, identity, checklist of controllables 16:20 – Sponsor pressure vs internal pressure: clauses, but mostly self-driven 17:14 – First race back: Vancouver expectations + rebuilding run fitness 19:02 – Surprise outcome: 11th place + faster-than-expected run execution 19:31 – The "low expectations / low pressure" effect when returning 20:48 – Key win: testing the knee under race stress (sand, mounts/dismounts) 21:48 – Perspective from Jan Frodeno: same surgery took him a year 22:44 – Mental performance shift: why big races used to unravel 24:07 – Working with a sports psych: building a toolbox for pressure + thoughts 25:28 – Why mental coaching should be "the 4th discipline" 26:54 – Advice for athletes who didn't gel with a sports psych before 27:47 – Readiness + openness: why it clicked this time 29:54 – Practical tools: "thoughts on a bus" + "monsters in the boat" analogy 33:26 – Coaching evolution: leaving Siri after 8 years + hard "breakup" conversation 36:10 – Why specialists: swim/cycle/run/strength + being great at all three 39:42 – Adjustment year: results dipped before training began correlating again 40:08 – Learning to train with data: cadence/speed → full power metrics 42:32 – When it clicked: 12 months to understand, 18 months to see new numbers 43:30 – Negatives of multi-coach model: communication + squad consistency when travelling 44:47 – Partner + coach dynamic: boundaries, downtime, and early arguments 47:35 – Race-day execution: Zach's whiteboard cues, focus, and adapting plans 50:16 – Discipline vs instincts: sticking to plan without getting dragged into racing emotions 52:14 – The "ability to suffer": born with it + learned deeper over time 55:33 – Hard sessions nerves: nothing to lose vs race-day stakes 57:23 – Fueling shift: from "whatever felt right" to calculated carbs/sodium/fluid 59:47 – Recovery pillars: movement, boots, protein targets, sauna/ice baths 01:01:33 – Sleep & performance: 8+ hours, magnesium, investing in a great bed 01:03:21 – Filtering "1%ers": track it, keep it easy, avoid time-wasting noise 01:07:27 – What's next: 70.3 Worlds (Marbella) + Canary Islands camp + T100 Worlds (Qatar) 01:08:20 – Ellie's advice: stay disciplined, stay hungry, trust your instincts 01:08:49 – Listener challenge: 20 x 3 min tempo / 3 min endurance on the bike 01:10:14 – Episode close, credits, and sponsor reminder