Rob Foster sits down with British National Hill Climb Champion Rachel Galler to unpack her unconventional journey into cycling — from ankle rehab to standing on the top step. They dive into what it really takes to execute a perfect 3-minute max effort and why consistency, not hype, builds champions.

Key points:

• From injury setback to national title — building strength the long way

• Training with power, racing by feel: how Rachel nailed the winning effort

• Managing stress, perfectionism, and the mindset behind marginal gains

If you’ve ever needed a reminder that progress is built in the boring bits… this one’s for you.

Stef Reid is a British Paralympic long jumper and sprinter. She is a World Champion, four-time Paralympian, triple Paralympic medallist, and five-time world record holder. Stef has a degree in biochemistry, and her adventures off the track include acting, modelling (including being the first amputee to walk the London Fashion Week catwalk!), and serving as Vice President for The Leprosy Mission UK and British Athletics. Stef joins Tom Walker today to talk about her story, how she went from being on a path to play international rugby to suddenly becoming an amputee. How she overcame a victim mindset, transitioned her identity while keeping her values intact and ultimately got on to living a life with no regrets or limitations.

We hope you enjoy the show.

In this episode, Rob Jones reflects on his experience at the ARC 100 — widely regarded as the UK’s toughest winter 100-mile ultra footrace.

From last-minute entry confirmation and racing through Storm Irene, to 14 hours of darkness, relentless terrain, and a brutal second half that “takes souls,” Rob breaks down the physical, mental, and emotional realities of the race.