The Koa Sports Podcast

Nicola Wadey and Tom Upton are on the Road to Kona in 2026.  Nicola is a 6 x IRONMAN & 70.3 AG Champion and has been working with Koa since 2019, Tom has won his AG multiple times and juggles emergency services shift work with an appetite for solid training!  In 2025 at IRONMAN Western Sydney, they shared the top step both taking out the 35-39 AG titles.
 
For Nic, this will be her second time to Kona (2022), and Tom his first, having both qualified at IRONMAN Busselton in 2025, uniquely both athletes have rejected Kona slots in the past.
 
You’d have it all wrong if you think it comes easy and their performances are linear, from DNF’s to DNS’s and race destroying mechanicals. 
 
Based in Melbourne, find out what not only their ‘road to kona’ has been like, but AG endurance sports for the past 6-7 years.
 
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Greg sits down with Jack Garside and Lachie Rose, two Koa Sports athletes who have trained the house down for the Ironman World Champs in Nice next week.
Between them they can plan towns out, ride scooterslike mad dogs, measure 25m pools and build training facilities for AFL clubs.
Both classic age group athletes who balance the training load against work and “normal life” as up and coming fitfluencers.
Holiday before or after your event, to race inthe bucket or not? We are always diving into triathlons most important topics.
Greg goes off and rant (or two) as usual whilethe boys keep it straight with the Nice nerves kicking in.
Good luck to every  athlete tackling the Nice course next weekend.
GO RED
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A cheeky bat raise for the Koa Sports Podcast today we notch up episode 250, thank yous all. 
 
An episode stacked with content as Greg and Tim return to the mics to share the past few weeks of life in the fast lane.  We draw the winner of the $200 Maple Movement Gift Pack, congratulations to them, T & C’s apply. 
 
We give plenty of feedback for the industry to ponder, feedback is a gift and Greg is exposed for the fraud that he is! 
 
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On this episode of the Koa Sports Podcast, we are joined by two amazing Koa Sports athletes, Laura Gillard and Indianna Griffith.  LG is an ITU U23 Elite Triathlon World Champion who over the past 18 months has been adapting her training and racing to long course, with her debut IRONMAN 70.3 back in March at Geelong seeing her land inside the Top 10 for the Pro Series event.  Indianna Griffith (F18-24) is one of the hardest working AG athletes in Australia and has some stunning AG results in 2026 so far, Geelong and Western Sydney 70.3 Champion plus a stunning IRONMAN Debut winning her AG at Cairns by almost 90 mins. 
 
Laura is on the road to Sunny Coast and Port Mac 70.3, whilst Indi is doing the World Champs double, Nice / Kona! 
 
Both athletes have overcome injury battles and some arduous strength blocks, with lessons learnt and gains made.
 
Maple Movement have offered $200 prize gift pack to the winner of this podcast episode, listen to find out how to be in the running, thanks Dan and Ella.
 
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What does the road to Gundagai and the Tasmania Devils have in common? We dive deep.
As the AFL’s newest franchise launches in Tasmania, we speak to two of its biggest supporters, Pat Roberts and Ollie Malley.

Influencers in the making, they boast a combined audience 300 followers and are actively looking to grow their fan bases over the coming months. Follow below.

Great mates growing up swimming and now competing in Ironman events together, we dive into both of their training schedules while rating the new theme song of the Devils.

We cover Ollie’s return from injury into Melbourne 70.3 and getting back to a consistent run volume, and Pat’s ongoing preparation for the Ironman World Championships in Kona in 50 days. What time will the great man go?

Follow on the gram @malleyollie and @pat__roberts

www.koasports.com.au