That Triathlon Show
That Triathlon Show is the podcast for triathletes of all levels who want to train smarter and race faster. With over 600 episodes and millions of downloads since 2017, this show cuts through the noise and misinformation, delivering practical, no-nonsense advice rooted in both the art and science of training and performance.
The podcast features in-depth interviews with the world’s best coaches, top sports scientists, and elite athletes. Each episode dives into the nuances of training methodology, performance optimization, and race-day execution, providing insights you can apply right away. Whether you’re preparing for a supersprint or an Ironman, or focusing on a single sport like swimming, cycling, or running, you’ll find expert guidance and relevant content here.
The podcast is hosted by Mikael Eriksson, a former engineer now coaching professional and age-group athletes. Mikael is a Level III certified coach with over a decade of experience in coaching.
Join a global community of dedicated triathletes and take your performance to the next level. Learn more at www.scientifictriathlon.com/podcast.
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Beginner Series 2 - Selecting your first triathlon
In part 2 of the Beginner Series, we discuss what you should think about and take into consideration when selecting and signing up for your first ever triathlon.
HIGHLIGHTS AND KEY TOPICS:
- Why the choice of your first triathlon matters
- Picking the right distance (the most important variable)
- Swim format, course type, local vs. destination races, timing and season, and other important considerations
- How and where to find a good first triathlon
- Common mistakes related to first race selection
- Athlete stories
DETAILED EPISODE SHOWNOTES:
- We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode.
- The shownotes for today's episode can be found at www.scientifictriathlon.com/beginner2/
LINKS AND RESOURCES:
- USA Triathlon Events Calendar
- British Triathlon Events Calendar
- Ahotu.com - global endurance event database
WHAT SHOULD I LISTEN TO NEXT?
If you enjoyed this episode and missed part 1 of the series, be sure to give it a listen:
You can find our full episode archives here, where you can filter for categories such as Training, Racing, Science & Physiology, Swimming, Cycling, Running etc.
You can also find separate archives for specific series of episodes I've done, specifically Q&A episodes, TTS Thursday episodes, and Beginner Tips episodes.
LEARN MORE ABOUT SCIENTIFIC TRIATHLON:
- The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do
- Contact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
- Subscribe to our Newsletter
- Follow us on Instagram
- Learn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals.
HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)?
I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time.
- Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released.
- Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far!
- Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones).
- Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack.
SPONSORS:
- Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.
Beginner Series 1 - Introduction to Triathlon
In part 1 of the Beginner Series, we discuss the ins and outs of what you need to know if you're just starting out in triathlon, or considering doing so.
HIGHLIGHTS AND KEY TOPICS:
- What is triathlon?
- Standard and non-standard triathlon distances
- Who can do a triathlon?
- Gear and equipment to get started
- Basic terminology
- Mikael's first triathlon story
- Common questions and misconceptions
- Next steps
DETAILED EPISODE SHOWNOTES:
- We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode. Naturally, as great as they are, they do not cover absolutely everything in as great detail as we can do in a 45-90 minute podcast episode.
- The shownotes for today's episode can be found at www.scientifictriathlon.com/beginner1/
LINKS AND RESOURCES:
- The original Beginner Tips series on That Triathlon Show
WHAT SHOULD I LISTEN TO NEXT?
If you enjoyed this episode, I think you'll love the following episodes:
- Technique improvement and swim training for triathletes with Brenton Ford | EP#320
- Polarised training with Stephen Seiler, PhD | EP#177
You can find our full episode archives here, where you can filter for categories such as Training, Racing, Science & Physiology, Swimming, Cycling, Running etc.
You can also find separate archives for specific series of episodes I've done, specifically Q&A episodes, TTS Thursday episodes, and Beginner Tips episodes.
LEARN MORE ABOUT SCIENTIFIC TRIATHLON:
- The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do
- Contact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
- Subscribe to our Newsletter
- Follow us on Instagram
- Learn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals.
HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)?
I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time.
- Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released.
- Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far!
- Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones).
- Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack.
SPONSORS:
- Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.
John Davis - Coaching, physiology, and running calculators | EP#464
John Davis is a running coach, researcher, and the author of the blog Running Writings. He combines scientific thinking and computational skills with practical coaching, and has developed popular tools and calculators for distance runners. In this episode, John discusses his run training principles, and we discuss his calculators and why they could be a great tool in any runner's toolbox.
HIGHLIGHTS AND KEY TOPICS:
- The story behind Running Writings and John's motivation for starting it
- John's calculators and how they differ from others
- John's coaching philosophy and core training principles
- Using physiological models and race-goal models in training design
- The value of long steady runs
- Thoughts on training durability and minimising late-race performance decline
- Listener questions
DETAILED EPISODE SHOWNOTES:
- We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode. Naturally, as great as they are, they do not cover absolutely everything in as great detail as we can do in a 45-90 minute podcast episode.
- The shownotes for today's episode can be found at www.scientifictriathlon.com/tts464/
LINKS AND RESOURCES:
- John’s Instagram and Twitter
- Running Writings - John's website
- Running Writings Newsletter
- All of John's calculators
- The 5k to Critical Speed calculator discussed at length in the episode
- Modern Training and Physiology for Middle and Long-Distance Runners - John’s book
WHAT SHOULD I LISTEN TO NEXT?
If you enjoyed this episode, I think you'll love the following episodes:
- David Roche – The training and racing strategy behind his epic Leadville 100 course record | EP#444 - inspiring episode about ultra-running, with lots of interesting thought experiments for any endurance athlete
- Michele Zanini (part 2) | EP#394 - a deep-dive into Renato Canova's training methods, from somebody who spent a lot of time working together with Canova
- Run training talk with Jon Green | EP#315 - a great interview on run training with the coach of Molly Seidel, bronze medalist at the Tokyo Olympics
You can find our full episode archives here, where you can filter for categories such as Training, Racing, Science & Physiology, Swimming, Cycling, Running etc.
You can also find separate archives for specific series of episodes I've done, specifically Q&A episodes, TTS Thursday episodes, and Beginner Tips episodes.
LEARN MORE ABOUT SCIENTIFIC TRIATHLON:
- The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do
- Contact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
- Subscribe to our Newsletter
- Follow us on Instagram
- Learn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals.
HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)?
I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time.
- Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released.
- Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far!
- Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones).
- Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack.
SPONSORS:
- Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.
Q&A on middle-distance development, training load and overtraining metrics, cadence, and more | EP#463
In this Q&A episode, Mikael answers listener questions on training, physiology, long-term athlete development, and more. There are lots of practical tips and takeaways relevant to a wide range of athletes and contexts.
HIGHLIGHTS AND KEY TOPICS:
- How to get as fast as possible at middle-distance triathlon as a 19-year-old
- How to quantify training load and monitor response to load
- Key metrics to monitor for overtraining risk
- How to select bike cadence when using cycling as cross-training for running
- Heart rate drift during Zone 2 cycling
- Discrepancies between cycling and running heart rates
DETAILED EPISODE SHOWNOTES:
- We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode. Naturally, as great as they are, they do not cover absolutely everything in as great detail as we can do in a 45-90 minute podcast episode.
- The shownotes for today's episode can be found at www.scientifictriathlon.com/tts463/
LINKS AND RESOURCES:
WHAT SHOULD I LISTEN TO NEXT?
If you enjoyed this episode, I think you'll love the following episodes:
- High intensity, running power, suffering capacity, bias in training prescription (Q&A) | EP#447
- Q&A with Lachlan Kerin | EP#438
- Q&A (supersized holiday edition) | EP#422
You can find our full episode archives here, where you can filter for categories such as Training, Racing, Science & Physiology, Swimming, Cycling, Running etc.
You can also find separate archives for specific series of episodes I've done, specifically Q&A episodes, TTS Thursday episodes, and Beginner Tips episodes.
LEARN MORE ABOUT SCIENTIFIC TRIATHLON:
- The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do
- Contact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
- Subscribe to our Newsletter
- Follow us on Instagram
- Learn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals.
HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)?
I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time.
- Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released.
- Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far!
- Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones).
- Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack.
SPONSORS:
- Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.
Glenn Poleunis - coaching across Olympics, T100 and Ironman | EP#462
Coach Glenn Poleunis leads a Girona-based squad home to elite triathletes such as T100 World Champion Marten van Riel and Olympic and World Champion Cassandre Beaugrand (who joined the squad more recently, after her standout 2024 season). We talk about coaching at the highest level, the demands of WTCS, T100 and Ironman racing, and how Glenn's coaching is evolving with the demands of the sport.
HIGHLIGHTS AND KEY TOPICS:
- How Glenn's coaching and his squad has evolved over the past three years
- Lessons from the Paris Olympics and the Olympic qualification period
- Outlook on the LA 2028 Olympic cycle
- Comparing the WTCS, T100 and Ironman racing formats
- Preparing Marten van Riel for both T100 and the Ironman World Championships
- Season periodisation and managing long racing calendars
- Working with Cassandre Beaugrand, and how to improve an Olympic champion
DETAILED EPISODE SHOWNOTES:
- We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode. Naturally, as great as they are, they do not cover absolutely everything in as great detail as we can do in a 45-90 minute podcast episode.
- The shownotes for today's episode can be found at www.scientifictriathlon.com/tts462/
LINKS AND RESOURCES:
- Glenn's website and Instagram
- Glenn's previous appearance on That Triathlon Show: Training talk with Glenn Poleunis | EP#335
WHAT SHOULD I LISTEN TO NEXT?
If you enjoyed this episode, I think you'll love the following episodes:
- Björn Geesmann | EP#426 - this is a very in-depth discussion on a number of important training topics with Björn Geesmann, who has coached athletes like Patrick Lange, Kat Matthews and many more
- Training structure, periodisation and the science of winning with Jan Olbrecht, PhD | EP#198 - Glenn's compatriot Jan Olbrecht is a massive name in endurance sports coaching and applied sports science, and this might be the only podcast interview he has ever done in English
You can find our full episode archives here, where you can filter for categories such as Training, Racing, Science & Physiology, Swimming, Cycling, Running etc.
You can also find separate archives for specific series of episodes I've done, specifically Q&A episodes, TTS Thursday episodes, and Beginner Tips episodes.
LEARN MORE ABOUT SCIENTIFIC TRIATHLON:
- The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do
- Contact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
- Subscribe to our Newsletter
- Follow us on Instagram
- Learn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals.
HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)?
I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time.
- Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released.
- Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far!
- Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones).
- Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack.
SPONSORS:
- Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.
Craig Alexander - Three-time Ironman World Champion | EP#461
Craig Alexander is a three-time Ironman World Champion and two-time Ironman 70.3 World Champion. In this episode we discuss the training and racing strategies Craig used during his career in detail. Craig also shares learnings from his post-racing coaching career on training considerations for age-group triathletes.
HIGHLIGHTS AND KEY TOPICS:
- An overview of Craig's training approach during his most successful years
- Key principles and example workouts in his swim, bike and run training
- How to race well in Kona
- Things that didn't work and training mistakes made
- Craig's team and coaches
- Advice for age-group athletes, including time-restricted athletes and older athletes
- Common mistakes to avoid for age-group athletes
- Overrated and underrated products and concepts in triathlon
DETAILED EPISODE SHOWNOTES:
- We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode. Naturally, as great as they are, they do not cover absolutely everything in as great detail as we can do in a 45-90 minute podcast episode.
- The shownotes for today's episode can be found at www.scientifictriathlon.com/tts461/
LINKS AND RESOURCES:
WHAT SHOULD I LISTEN TO NEXT?
If you enjoyed this episode, I think you'll love the following episodes:
- Frank Jakobsen – Performance, training and mindset | EP#231 and Coach Frank Jakobsen | EP#373 - Frank is one of the coaches Craig worked with during his career, and shares lots of wisdom in these two interviews.
- Kona preparation – best practices of top coaches | EP#309 - For more advice specifically on preparing for a great race in Kona, this is a great listen.
- David McNamee – training, racing, and insights from 18 years in triathlon | EP#435 - Another interview with detailed insights into the training of an athlete who's had great success in the Ironman World Championships.
You can find our full episode archives here, where you can filter for categories such as Training, Racing, Science & Physiology, Swimming, Cycling, Running etc.
You can also find separate archives for specific series of episodes I've done, specifically Q&A episodes, TTS Thursday episodes, and Beginner Tips episodes.
LEARN MORE ABOUT SCIENTIFIC TRIATHLON:
- The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do
- Contact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
- Subscribe to our Newsletter
- Follow us on Instagram
- Learn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals.
HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)?
I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time.
- Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released.
- Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far!
- Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones).
- Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack.
SPONSORS:
- Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.
Dr. Guido Vroemen - Training Talk | EP#460
Dr. Guido Vroemen is a sports medicine physician, medical biologist, exercise physiologist and endurance coach. He works with age-group and professional athletes in triathlon and cycling, and in this interview we go in-depth into his coaching philosophy and training principles.
HIGHLIGHTS AND KEY TOPICS:
- Guido's overarching coaching philosophy
- Specific training principles within swimming, cycling and running
- Lab testing and metabolic testing
- Advice for age-group athletes, including time-restricted athletes, older athletes and more
- Recommended workout examples for swimming, biking and running
- A deep-dive into torque training on the bike
- Working with Tristan Olij and Menno Koolhaas on improving their bike level, with intense torque workouts playing a key role in the improvements
DETAILED EPISODE SHOWNOTES:
- We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode. Naturally, as great as they are, they do not cover absolutely everything in as great detail as we can do in a 45-90 minute podcast episode.
- The shownotes for today's episode can be found at www.scientifictriathlon.com/tts460/
LINKS AND RESOURCES:
- Guido's website and Instagram
- The Extended Critical Power Model
- Aerobic Energy Turnover and Exercise Economy Profile During Race Simulation in a World-Record-Breaking Male Full-Distance Triathlete - Christensen 2024
WHAT SHOULD I LISTEN TO NEXT?
If you enjoyed this episode, I think you'll love the following episodes:
- Pieter Rijnders | EP#390 - classic training talk episode with lots of practical tips
- Sebastian Sitko, PhD | EP#376 - cycling-focused episode, including discussions on testing and torque training
- Training talk with Louis Delahaije | EP#301 - one of the great Dutch coaches, Louis has worked with athletes like Annemiek van Vleuten, Richard Murray, Rachel Klamer, and Maya Kingma, and here he shares his training philosophy
You can find our full episode archives here, where you can filter for categories such as Training, Racing, Science & Physiology, Swimming, Cycling, Running etc.
You can also find separate archives for specific series of episodes I've done, specifically Q&A episodes, TTS Thursday episodes, and Beginner Tips episodes.
LEARN MORE ABOUT SCIENTIFIC TRIATHLON:
- The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do
- Contact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
- Subscribe to our Newsletter
- Follow us on Instagram
- Learn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals.
HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)?
I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time.
- Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released.
- Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far!
- Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones).
- Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack.
SPONSORS:
- Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.
How to prevent running injuries with Dr. Matt Silver, Physical Therapist | EP#459
Matt Silver is a physical therapist, runner and author of the book Built to Run. In this interview, Matt peels back the layers of the underlying causes of typical running injuries, and discusses how to prevent and overcome injuries by identifying and tackling the root causes of the issue.
HIGHLIGHTS AND KEY TOPICS:
- Running form - how is it connected to injury risk, common mistakes and how to identify development areas, and how to work on your running form
- Mobility - how is it connected to injury risk, common mistakes and how to identify development areas, and how to work on your mobility
- Strength training - how is strength connected to injury risk, recommended strength training protocols, and common mistakes and misconceptions
- Core strength - what type of core strength do runners need for injury prevention, and what exercises to use to develop it
- The importance of the foot, foot stability and function, and choosing the right footwear
DETAILED EPISODE SHOWNOTES:
- We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode. Naturally, as great as they are, they do not cover absolutely everything in as great detail as we can do in a 45-90 minute podcast episode.
- The shownotes for today's episode can be found at www.scientifictriathlon.com/tts459/
LINKS AND RESOURCES:
- Matt's website (Alpha Project Phyzio & Performance), Instagram and Youtube
- Built To Run - Matt's book
WHAT SHOULD I LISTEN TO NEXT?
If you enjoyed this episode, I think you'll love the following episodes:
- Injury prevention and rehabilitation with James Debenham, PhD | EP#209
- Brad Beer | EP#396
- Matt Pendola | EP#387
- Injury prevention, strength training, and running biomechanics with Eoin Everard, PhD | EP#336
- Run training load, biomechanics, and injury risk with Max Paquette, PhD | EP#321
You can find our full episode archives here, where you can filter for categories such as Training, Racing, Science & Physiology, Swimming, Cycling, Running etc.
You can also find separate archives for specific series of episodes I've done, specifically Q&A episodes, TTS Thursday episodes, and Beginner Tips episodes.
LEARN MORE ABOUT SCIENTIFIC TRIATHLON:
- The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do
- Contact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
- Subscribe to our Newsletter
- Follow us on Instagram
- Learn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals.
HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)?
I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time.
- Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released.
- Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far!
- Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones).
- Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack.
SPONSORS:
- Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.
and the discount will be auto-applied at the checkout.
Arild Tveiten - from triathlon to swimming, and reflections on Paris 2024 | EP#458
Arild Tveiten is most well-known as the head coach and sport director of Team Norway, and has overseen countless triathlon successes with Kristian Blummenfelt's Olympic Gold in Tokyo 2021 being the jewel in the crown. Arild is now the High Performance Director of the Norwegian Swimming Federation, and joins us to share insights into what he's bringing to swimming from his triathlon experience, and what he's learning about swimming in his new role.
HIGHLIGHTS AND KEY TOPICS:
- The reasons for moving from triathlon into swimming
- What has surprised Arild about the high performance setup in swimming and about the way swimmers train
- The stark differences between training for distance events and sprint events in swimming
- How the swim training methods used by the Norwegian triathletes compare to Norwegian (distance) swimmers
- Is Arild changing anything in how he coaches swimming for the triathletes he's coaching based on his work in swimming?
- Looking back at the Olympics in Paris, what went wrong, and what could have been done differently
- Training tips for age-group triathletes:
- How to improve your technique
- What are the key workouts to include in your program (including detailed example sets)
- What to do more of and what to do less of
- What kind of testing to do to measure progress
DETAILED EPISODE SHOWNOTES:
- We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode. Naturally, as great as they are, they do not cover absolutely everything in as great detail as we can do in a 45-90 minute podcast episode.
- The shownotes for today's episode can be found at www.scientifictriathlon.com/tts458/
LINKS AND RESOURCES:
- Arild's Instagram
- Olympic gold medal training and preparation with Arild Tveiten | EP#304
- Arild Tveiten – coach of Kristian Blummenfelt, Gustav Iden and Casper Stornes on triathlon training the Norwegian way | EP#223
- How Norway became a triathlon powerhouse with head coach Arild Tveiten | EP#154
WHAT SHOULD I LISTEN TO NEXT?
If you enjoyed this episode, I think you'll love the following episodes:
- Triathlon swim training with Russ Barber | EP#310
- Open water swim training with Olympic gold medal coach Marcel Wouda | EP#246
- Swim training talk with Ian Armiger | EP#263
- Technique improvement and swim training for triathletes with Brenton Ford | EP#320
- Paul Newsome | EP#389
- Olav Aleksander Bu | EP#369
- Applied triathlon science with Olav Aleksander Bu (Norwegian Triathlon Olympic team) | EP#264
You can find our full episode archives here, where you can filter for categories such as Training, Racing, Science & Physiology, Swimming, Cycling, Running etc.
You can also find separate archives for specific series of episodes I've done, specifically Q&A episodes, TTS Thursday episodes, and Beginner Tips episodes.
LEARN MORE ABOUT SCIENTIFIC TRIATHLON:
- The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do
- Contact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
- Subscribe to our Newsletter
- Follow us on Instagram
- Learn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals.
HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)?
I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time.
- Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released.
- Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far!
- Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones).
- Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack.
SPONSORS:
- Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.
Michellie Jones - World Champion, Olympic medalist and coach | EP#457
Michellie Jones is an Australian triathlon legend with a resume including two ITU World Championships, an Olympic silver medal at the 2000 Sydney Games, a victory at the 2006 Ironman World Championship, and a Paralympic gold medal as a guide to Katie Kelly in the PT5 (PTVI in today's classification system) in Rio de Janeiro in 2016. Michellie has a wealth of experience in coaching, and in this interview we discuss what she's learnt from a life in triathlon both as an athlete and as a coach.
HIGHLIGHTS AND KEY TOPICS:
- Michellie's athletic career and career highlights
- Transitioning to coaching
- Michellie's training philosophy, and how her own former coaches and athletic experience has influenced it
- Key aspects of swim, bike and run training for triathletes
- Balancing training strengths vs. weaknesses
- The importance of training for top-end speed
- Considerations for older athletes
DETAILED EPISODE SHOWNOTES:
- We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode. Naturally, as great as they are, they do not cover absolutely everything in as great detail as we can do in a 45-90 minute podcast episode.
- The shownotes for today's episode can be found at www.scientifictriathlon.com/tts457/
LINKS AND RESOURCES:
WHAT SHOULD I LISTEN TO NEXT?
If you enjoyed this episode, I think you'll love the following episodes:
- Training Talk with Jodie Swallow Cunnama | EP#332 (another fantastic athlete who's gone on to have a great career in coaching)
- Training Talk with coach Emma Carney (double ITU World Champion) | EP#276 (as above, but being Australian even more similar to this interview with Michellie)
You can find our full episode archives here, where you can filter for categories such as Training, Racing, Science & Physiology, Swimming, Cycling, Running etc.
You can also find separate archives for specific series of episodes I've done, specifically Q&A episodes, TTS Thursday episodes, and Beginner Tips episodes.
LEARN MORE ABOUT SCIENTIFIC TRIATHLON:
- The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do
- Contact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
- Subscribe to our Newsletter
- Follow us on Instagram
- Learn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals.
HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)?
I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time.
- Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released.
- Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far!
- Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones).
- Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack.
SPONSORS:
- Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.
Malindi Elmore - Three-time Olympian | EP#456
Malindi Elmore is a Canadian runner and three-time Olympian. She raced the 1500 in Athens 2004, and the Marathon in Tokyo 2021 and Paris 2024, finishing in the top-ten (ninth) in Tokyo. In between her middle-distance and marathon careers, she also raced as a professional triathlete from 2015 to 2017, including six podiums in IM70.3 and Ironman races. We discuss her marathon training, how she manages to perform and continue to improve into her 40s and as a mother, her short but successful professional triathlon career, and more.
HIGHLIGHTS AND KEY TOPICS:
- Transitioning to the marathon as a natural middle-distance specialist
- A detailed look into Malindi's typical marathon build
- Double-threshold workouts and race-specific long runs
- Race tactics and pacing
- Performing at the highest level and continuing to improve well into her 40s
- Balancing training and life as a professional athlete with being a mother of two
- How Malindi got into triathlon, and found very quick success
- Insights into Malindi's triathlon training
- Tips for amateur runners and for amateur triathletes to improve their running
DETAILED EPISODE SHOWNOTES:
- We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode. Naturally, as great as they are, they do not cover absolutely everything in as great detail as we can do in a 45-90 minute podcast episode.
- The shownotes for today's episode can be found at www.scientifictriathlon.com/tts456/
LINKS AND RESOURCES:
- Malindi's website and Instagram
- Daniels' Running Formula - book by Jack Daniels
- In Pursuit of Excellence - book by Terry Orlick
WHAT SHOULD I LISTEN TO NEXT?
If you enjoyed this episode, I think you'll love the following episodes:
- Coach Melanie McQuaid | EP#374 and Melanie McQuaid | EP#430 - fellow Canadian athlete who Malindi raced in her triathlon career
- Nutrition for endurance and ultra-endurance athletes with Trent Stellingwerff, PhD | EP#265 - Trent is a sports scientist with a focus on sports nutrition. He has worked with Malindi in the lead-up to the Tokyo Olympics.
- David Roche – The training and racing strategy behind his epic Leadville 100 course record | EP#444 - If you're interested in the art and the science of going even longer than the marathon, this one is for you!
- Michele Zanini (part 2) | EP#394 - Michele has worked with legendary running coach Renato Canova, and gives a detailed description of Canova's principles, as well as Michele's own adaptations of them
- Run training talk with Jon Green | EP#315 - Jon Green coached Molly Seidel, Olympic Bronze medalist from the marathon in Tokyo
You can find our full episode archives here, where you can filter for categories such as Training, Racing, Science & Physiology, Swimming, Cycling, Running etc.
You can also find separate archives for specific series of episodes I've done, specifically Q&A episodes, TTS Thursday episodes, and Beginner Tips episodes.
LEARN MORE ABOUT SCIENTIFIC TRIATHLON:
- The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do
- Contact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
- Subscribe to our Newsletter
- Follow us on Instagram
- Learn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals.
HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)?
I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time.
- Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released.
- Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far!
- Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones).
- Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack.
SPONSORS:
- Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.
François Modave, PhD - Artificial Intelligence in triathlon | EP#455
François Modave, PhD, is Professor of Artificial Intelligence, Digital Health at Wake Forest University (North Carolina). He is also a triathlete with over 30 years in the sport. In this episode, François discusses key concepts of artificial intelligence and how it could be applied (and to what level of success) in a triathlon context.
HIGHLIGHTS AND KEY TOPICS:
- What is artificial intelligence?
- What are the different types of systems that fall under the broader umbrella of AI?
- How do you train AI systems?
- What are the strengths and weaknesses of AI?
- Does François use AI-based tools in his triathlon training?
- How would François build an AI model for triathlon performance if he had unlimited resources?
- The importance of good data collection
- What is the potential of AI to support improved sports science?
- What is the potential of AI in a triathlon context to support improved training planning, strategic and long-term planning, race tactics and strategy, injury prevention, nutrition and hydration, mental strategies and psychology, and equipment choices and optimisation?
- What are the potential risks of using AI in a triathlon context?
- Are there ethical concerns or biases associated with AI?
- How AI could change the way humans work and the role of humans in professional settings
DETAILED EPISODE SHOWNOTES:
- We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode. Naturally, as great as they are, they do not cover absolutely everything in as great detail as we can do in a 45-90 minute podcast episode.
- The shownotes for today's episode can be found at www.scientifictriathlon.com/tts455/
LINKS AND RESOURCES:
- François' LinkedIn, ResearchGate and Instagram
- Towards Data Science - "The world’s leading publication for data science, AI, and ML professionals."
- Crash Course AI - very simple explanations of AI for laymen without prerequisite knowledge
WHAT SHOULD I LISTEN TO NEXT?
If you enjoyed this episode, I think you'll love the following episodes:
- Information, decision making, training and technology | EP#452(a key part of this episode is related to decision-making and evaluation of products and technologies, much of this would also be relevant for evaluating AI-based tools or even recommendations given by AI-based tools)
You can find our full episode archives here, where you can filter for categories such as Training, Racing, Science & Physiology, Swimming, Cycling, Running etc.
You can also find separate archives for specific series of episodes I've done, specifically Q&A episodes, TTS Thursday episodes, and Beginner Tips episodes.
LEARN MORE ABOUT SCIENTIFIC TRIATHLON:
- The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do
- Contact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
- Subscribe to our Newsletter
- Follow us on Instagram
- Learn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals.
HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)?
I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time.
- Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released.
- Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far!
- Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones).
- Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack.
SPONSORS:
- Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.
Anna Kiesenhofer - Olympic Champion | EP#454
Anna Kiesenhofer is the Olympic Champion from Tokyo 2021 in the cycling road race. She is a 9-time National Champion, and a mathematician. In this episode, Anna talks about her training in general, the specific training she did leading into her Olympic gold in Tokyo, being mostly a self-coached athlete for the last decade or so, and much more.
HIGHLIGHTS AND KEY TOPICS:
- Anna's entry into the professional cycling world, and the burnout that followed
- Training going into the Tokyo Olympics
- Anna's extremely hard block training protocols
- Combining training for the Olympics with full-time work as a mathematician
- Race planning and executing her plan on race day in Tokyo
- Anna's self-coaching process
- Thoughts on intensity, volume, training on the road vs. TT bike, testing and more...
- Tips for amateur cyclists, and cycling specific advice for amateur triathletes
DETAILED EPISODE SHOWNOTES:
- We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode. Naturally, as great as they are, they do not cover absolutely everything in as great detail as we can do in a 45-90 minute podcast episode.
- The shownotes for today's episode can be found at www.scientifictriathlon.com/tts454/
LINKS AND RESOURCES:
WHAT SHOULD I LISTEN TO NEXT?
If you enjoyed this episode, I think you'll love the following episodes:
- Training Talk with Kolie Moore | EP#271(Anna mentioned Kolie's threshold blocks-training as something that she implemented in her training leading into the Olympics that had great results)
- Training talk and Tokyo 2020 with Nate Wilson | EP#303 (Nate is a coach at EF Pro Cycling, the coach of Tour de France Femmes avec Zwift 2024 Champion Katarzyna Niewiadoma, and coach of the triathlon Olympic Champion from Tokyo 2021 Flora Duffy)
- Dajo Sanders, PhD | EP#384 (Dajo is a coach at INEOS Grenadiers)
- Training Talk with Ben Day (Team BikeExchange) | EP#289 (another World Tour cycling coach interview)
- Sophie Coldwell | EP#395 (for another world class athlete interview, but in triathlon)
You can find our full episode archives here, where you can filter for categories such as Training, Racing, Science & Physiology, Swimming, Cycling, Running etc.
You can also find separate archives for specific series of episodes I've done, specifically Q&A episodes, TTS Thursday episodes, and Beginner Tips episodes.
LEARN MORE ABOUT SCIENTIFIC TRIATHLON:
- The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do
- Contact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
- Subscribe to our Newsletter
- Follow us on Instagram
- Learn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals.
HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)?
I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time.
- Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released.
- Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far!
- Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones).
- Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack.
SPONSORS:
- Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.
Lance Watson - coach of Olympic Champion Simon Whitfield | EP#453
Lance Watson has one of the most extensive resumes in triathlon coaching. He was the coach of Simon Whitfield who won the first ever Olympic gold medal in triathlon in Sydney 2000, has coached at multiple Olympic Games, was the coach of Ironman World Champion Peter Reid, and Ironman World Championship podium finishers Lisa Bentley and Chris Lieto. In this episode, we dig deep into his coaching methodology, discussing training principles, tactical and mental preparation, and more.
HIGHLIGHTS AND KEY TOPICS:
- Lance's coaching methodology, including a description of his task progression oriented approach
- His work with Simon Whitfield leading into the Sydney Olympics, including an example training week
- Considerations for Simon's "mixed phenotype" - Simon being a fantastic middle distance runner
- The tactical and mental preparation done that contributed to the Olympic success
- How Lance approaches training for long distance triathlon, exemplified by athletes like Lisa Bentley, Chris Lieto and Brent McMahon
- The different considerations for age-group athletes looking for their best performance within the constraints of family, work and life
- Tips for age-group athletes to improve their swimming, biking and running
DETAILED EPISODE SHOWNOTES:
- We have detailed shownotes for all of our episodes. The shownotes are basically the podcast episode in written form, that you can read in 5-10 minutes. They are not transcriptions, but they are also not just surface-level overviews. They provide detailed insights and timestamps for each episode, and are great especially for later review, after you've already listened to an episode. Naturally, as great as they are, they do not cover absolutely everything in as great detail as we can do in a 45-90 minute podcast episode.
- The shownotes for today's episode can be found at www.scientifictriathlon.com/tts453/
LINKS AND RESOURCES:
- LifeSport Coaching (Lance's coaching business): website and Instagram
- The day Simon Whitfield made Canadian Olympic history - 5-minute Youtube video by CBC Sports
WHAT SHOULD I LISTEN TO NEXT?
If you enjoyed this episode, I think you'll love the following episodes:
- World Champions keep things simple: training masterclass with Joel Filliol | EP#172
- Dan Lorang – coach of Jan Frodeno, Anne Haug and Bora Hansgrohe pro cycling team | EP#175
You can find our full episode archives here, where you can filter for categories such as Training, Racing, Science & Physiology, Swimming, Cycling, Running etc.
You can also find separate archives for specific series of episodes I've done, specifically Q&A episodes, TTS Thursday episodes, and Beginner Tips episodes.
LEARN MORE ABOUT SCIENTIFIC TRIATHLON:
- The Scientific Triathlon website is the home of That Triathlon Show and everything else that we do
- Contact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)
- Subscribe to our Newsletter
- Follow us on Instagram
- Learn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals.
HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)?
I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time.
- Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released.
- Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far!
- Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones).
- Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack.
SPONSORS:
- Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.
Information, decision making, training and technology | EP#452
In this interview, originally published on the Endurance Innovation podcast, Michael Liberzon interviews Mikael Eriksson on topics related to acquiring and applying information and knowledge in an endurance sports context.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The role of social media, short-form vs. long-form content, and red flags for misinformation
-Decision making and evaluation of potential training interventions as well as new products, technology, and metrics
-Understanding relevance, validity, accuracy and precision
-What data and which metrics should you focus on in your training process?
-Data, information, knowledge and wisdom
SHOWNOTES:
https://scientifictriathlon.com/tts452/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.
LINKS AND RESOURCES:
-Resources: The Nature of Training, Antifragile, Peak Performance, Start at the End, Science of Running, Factfulness, Ultralearning, Think Like a Rocket Scientist, James Clear's newsletter, David Lipman's substack, Manuel Sola's substack, The Physical Performance Show, The Training Science podcast, On Coaching, The Triathlon Hour, @bradstulberg, @stevemagness, @knowledgeiswatt, @ylmsportscience, @gudiol
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Workout Design: How to Individualise Intensity Targets | EP#451
In this episode we discuss how you can move beyond basing workouts on arbitrary percentages of thresholds. You will learn how to individualise your intensity targets to your specific performance profile to get more out of your key workouts.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The pros and cons of basing intensities on percentages of threshold (or percentages of any one fixed marker)
-Who can benefit from identifying and individualising target intensities beyond percentages of threshold?
-How to establish your performance profile
-How to use your performance profile to set intensity targets for different types of workouts
SHOWNOTES:
https://scientifictriathlon.com/tts451/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.
LINKS AND RESOURCES:
-Separating evidence from hype in endurance sports (Mikael interviewed on the Endurance Innovation podcast)
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Sam Proctor (coach of India Lee) - Training talk | EP#450
Sam Proctor is a triathlon coach based in Loughborough in the United Kingdom. He coaches athletes at both amateur and professional levels, including India Lee, who finished 8th in the T100 World Tour (with one win and one 3rd place along the way). Sam has a strong triathlon background himself, with a 7:55 Ironman PB.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Sam's coaching methodology
-Swim, bike and run training principles
-India Lee's training, including changes made to achieve some breakout results this year
-A breakdown of India's training week the week before race week of the T100 Grand Final
-Tips for age-group athletes
SHOWNOTES:
https://scientifictriathlon.com/tts450/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.
LINKS AND RESOURCES:
-Sam's Instagram and website profile
-Training Talk with coach Mark Pearce | EP#247
-Bradley Wiggins: My Time: An Autobiography
-Swim, Bike, Run: Our Triathlon Story - by Alistair and Jonathan Brownlee
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Rob Cheetham - Training talk and Leon Chevalier's Kona preparation | EP#449
Rob Cheetham is a South African triathlon coach based in Bath in the UK. He coaches professional and age-group athletes, including his wife Susie (who also coaches for Cheetham Coaching) and Leon Chevalier, who recently finished 4th in the Ironman World Championships in Kona.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Rob's coaching methodology and key principles
-Coaching as a team with his wife Susie
-A deep dive into swim training, and Rob's swim training and swim technique principles
-How to maximise return on time investment for age-group athletes
-Tips for improving in swimming, biking and running for age-group athletes
-Overrated and underrated things and concepts in triathlon
-Detailed insights into Leon Chevalier's preparation for Kona, including volume and intensity, key sessions, and more
SHOWNOTES:
https://scientifictriathlon.com/tts449/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.
LINKS AND RESOURCES:
-Kasper Pedersen – Training talk and Magnus Ditlev’s Kona preparation | EP#448
-Nikki Bartlett and Bex Milnes – 5th in the Ironman World Championships | EP#446
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Kasper Pedersen - Training talk and Magnus Ditlev's Kona preparation | EP#448
Kasper Pedersen is a Danish triathlon coach working with professional athletes, junior and developing athletes, and age-groupers. He is an important part of the team around Magnus Ditlev, and usually the man on the ground to help with the day to day coaching and support during training camps and races.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Kasper's backstory in triathlon and coaching
-His coaching methodology and key principles
-Training principles for age-group athletes
-Tips for improving in swimming, biking and running for age-group athletes
-Detailed insights into Magnus Ditlev's preparation for Kona, including volume and intensity, altitude training, and heat preparation protocols
-Detailed breakdown of Magnus' final altitude week before travelling to Kona
-The importance of the team around a world class professional athlete
SHOWNOTES:
https://scientifictriathlon.com/tts448/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.
LINKS AND RESOURCES:
-Nikki Bartlett and Bex Milnes – 5th in the Ironman World Championships | EP#446
-Torben Rokkedal Lausch | EP#412
-Altitude training with prof. Grégoire Millet | EP#258
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
High intensity, running power, suffering capacity, bias in training prescription (Q&A) | EP#447
Scientific Triathlon coaches Mikael Eriksson and Tobias Haumann answer listener questions.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Is there a "round number bias" in training prescription, and what are the potential drawbacks of that?
-The cost-benefit ratio of high-intensity intervals - are they really worth it?
-Maintaining or developing the capacity to suffer in races
-A discussion on running power metrics and devices
SHOWNOTES:
https://scientifictriathlon.com/tts447/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.
LINKS AND RESOURCES:
-Stryd white paper on running power
-Are we ready to measure running power? Repeatability and concurrent validity of five commercial technologies - Espejo et al. 2020
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Nikki Bartlett and Bex Milnes - 5th in the Ironman World Championships | EP#446
Nikki Bartlett is fresh off a fantastic 5th place finish in the Ironman World Championships in Nice. She joins us together with her wife and coach Bex Milnes to talk us through the race and the training leading up to the race.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Nikki's race strategy, and how the race played out for her
-Preparing for the specific demands of the Nice course
-How Nikki overcame injury issues and built her run fitness up again after a long time with no running
-A detailed look at Nikki's training leading into Nice, including key swim, bike and run sessions
-Benchmark 400 m swim TT, bike hour-power, and 5 km run to put Nikki's result in context
-Nikki's and Bex's advice for age-groupers going to race in Nice in 2025 or 2026
SHOWNOTES:
https://scientifictriathlon.com/tts446/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.
ZEN8 - The ZEN8 Indoor Swim Trainer allows you to improve technique, power, and swim training consistency. You can target specific aspects of your stroke, like catch and pull-through, work on core activation and body position, and make sure you stay consistent in your swim training even when you don't have time to go to the pool. Try the Zen8 risk-free for 30 days, and get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
-Training talk with Bex Milnes | EP#353
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Training zones and thresholds: 101 to 401 | EP#445
In this episode we discuss everything you need to know about training zones. We also discuss the first and second lactate and ventilatory thresholds.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Training zones as a communication tool
-How I use training zones (and how I don't use them)
-Not relying on training zones for training prescription
-Other common mistakes with training zones
-Lactate and ventilatory threshold testing and definitions
-Is one of lactate or ventilatory testing better than the other?
-Field test, training and race data based alternative to lactate and ventilatory testing
SHOWNOTES:
https://scientifictriathlon.com/tts445/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.
ZEN8 - The ZEN8 Indoor Swim Trainer allows you to improve technique, power, and swim training consistency. You can target specific aspects of your stroke, like catch and pull-through, work on core activation and body position, and make sure you stay consistent in your swim training even when you don't have time to go to the pool. Try the Zen8 risk-free for 30 days, and get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
David Roche - The training and racing strategy behind his epic Leadville 100 course record | EP#444
David Roche is a running coach (trail, track and road) and trail runner. He recently broke the longstanding Leadville 100 course record (in his first 100-mile race no less), a record previously thought unbreakable. In this episode, he sheds light on everything that went into this phenomenal feat.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-How David set out to beat what was thought to be an unbreakable record at the Leadville 100
-David's training process: focusing on speed, low(ish) volume, using cycling and uphill treadmill
-Nutrition and fuelling: David's high-carb approach, and training tactics learnt from competitive eating
-Year-round heat training, ketones, sodium bicarbonate, and other marginal gains
-Race execution: pacing, mindset, and putting it all together
-How David has used insights from cycling and long-distance triathlon into his trail running prowess
-It took 18 years to be an overnight success: reflections on consistency over time
SHOWNOTES:
https://scientifictriathlon.com/tts444/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.
ZEN8 - The ZEN8 Indoor Swim Trainer allows you to improve technique, power, and swim training consistency. You can target specific aspects of your stroke, like catch and pull-through, work on core activation and body position, and make sure you stay consistent in your swim training even when you don't have time to go to the pool. Try the Zen8 risk-free for 30 days, and get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
-David's website, podcast, and Instagram
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Ben Stephenson, PhD - Heat preparation, physiology, performance planning, and the Paralympics | EP#443
Ben Stephenson, PhD, is Performance Planning Lead and physiologist for the Great Britain para triathlon squad in Loughborough. He joins us off the back of the Paralympics in Paris where Team GB had a very successful games with five para triathlon medals, including two golds.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Core temperature and thermoregulatory strain in sprint distance triathlon
-Heat preparation: science and practice
-How to minimise the risk of getting ill: which factors matter the most?
-The performance planning process behind Great Britain's Paralympic success
-Training to performance demands or to the individual physiology?
-Balancing the art of coaching and sports science
SHOWNOTES:
https://scientifictriathlon.com/tts443/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.
ZEN8 - The ZEN8 Indoor Swim Trainer allows you to improve technique, power, and swim training consistency. You can target specific aspects of your stroke, like catch and pull-through, work on core activation and body position, and make sure you stay consistent in your swim training even when you don't have time to go to the pool. Try the Zen8 risk-free for 30 days, and get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
-Ben's Twitter and Research Gate
-High Thermoregulatory Strain During Competitive Paratriathlon Racing in the Heat - Stephenson et al. 2019
-Mixed Active and Passive, Heart Rate-Controlled Heat Acclimation Is Effective for Paralympic and Able-Bodied Triathletes - Stephenson et al. 2019
-Training Load, Salivary Immunoglobulin A and Illness Incidence in Elite Paratriathletes - Stephenson et al. 2019
-Training talk with Bex Milnes | EP#353
-Failure is not an optioon: Mission Control From Mercury to Apollo 13 - book by Gene Kranz
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Dr. Jeff Sankoff (the TriDoc) - Health and medicine in endurance sports | EP#442
Jeff Sankoff is the TriDoc, an emergency physician, triathlete, and triathlon coach. In this episode, Jeff sheds some light on the most important and topical health and medicine related questions for triathletes and endurance athletes.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The impact of endurance sports on longevity and life expectancy
-Heart health in endurance sports
-Blood tests, deficiencies, diets and supplements
-Dental health
-Myths and misconceptions about health and medical aspects of endurance sports
-Anti-doping considerations
SHOWNOTES:
https://scientifictriathlon.com/tts442/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.
ZEN8 - The ZEN8 Indoor Swim Trainer allows you to improve technique, power, and swim training consistency. You can target specific aspects of your stroke, like catch and pull-through, work on core activation and body position, and make sure you stay consistent in your swim training even when you don't have time to go to the pool. Try the Zen8 risk-free for 30 days, and get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
-Blood tests and biomarkers for triathletes with Dr. Kush Joshi and Dr. Joel McCay | EP#249
-Serious Training for Endurance Athletes - book by Rob Sleamaker and Ray Browning
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Gabriele Gallo, PhD - The Science of Cycling Performance | EP#441
Gabriele Gallo, PhD, is a researcher at the University of Genoa with a particular focus on the science of cycling performance. In addition to his academic pursuits, he is also the founder of Knowledgeiswatt, a platform through which he summarises cycling and sports science research into infographics and practical, medium-form articles.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Insights into the training of top GC-riders in Grand Tours (Tour de France and Giro d'Italia)
-How to apply research findings into real-world training and racing (and how not to do it)
-The spectrum of "art" and "science" in training, and how to balance the two
-The balance of controlling for as many variables as possible, and ecological validity in research
-How to consume synthesized forms of research
-The future of sports science
SHOWNOTES:
https://scientifictriathlon.com/tts441/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.
ZEN8 - The ZEN8 Indoor Swim Trainer allows you to improve technique, power, and swim training consistency. You can target specific aspects of your stroke, like catch and pull-through, work on core activation and body position, and make sure you stay consistent in your swim training even when you don't have time to go to the pool. Try the Zen8 risk-free for 30 days, and get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
-Gabriele's Research Gate
-Knowledgeiswatt on Instagram and Substack
-The Day-by-Day Periodization Strategies of a Giro d’Italia Podium Finisher - Gallo et al. 2024
-The Weekly Periodization of Top 5 Tour de France General Classification Finishers: A Multiple Case Study - Gallo et al. 2023
-How do world class top 5 Giro d’Italia finishers train? A qualitative multiple case study - Gallo et al. 2022
-Power profiling, critical power, and U23 cycling research with Peter Leo | EP#319
-Durability in endurance sports with Ed Maunder, PhD and Stephen Seiler, Phd | EP#295
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Coaching Thoughts: 15 Underrated Factors for Triathlon Performance | EP#440
A discussion of 15 factors, including training methods, gear and equipment, metrics, and even thought processes that are generally underrated by the triathlon community as a whole or in certain triathlete subgroups. Do you agree with this list? Be sure to also check out the previous episode (EP#439), where we discussed overrated factors for triathlon performance.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-"The big picture"
-Consistency
-Stress
-Sleep
-Coaching and expert help
-Pacing workouts well
-Using heart rate (and having a good heart rate monitor)
-W/CdA
-Bike adjustability
-Riding a course well
-Race experience
-Nutrition and hydration in training
-Heat preparation
-Addition by subtraction
SHOWNOTES:
https://scientifictriathlon.com/tts440/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.
ZEN8 - The ZEN8 Indoor Swim Trainer allows you to improve technique, power, and swim training consistency. You can target specific aspects of your stroke, like catch and pull-through, work on core activation and body position, and make sure you stay consistent in your swim training even when you don't have time to go to the pool. Try the Zen8 risk-free for 30 days, and get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
-The Super Shoe study with Dustin Joubert, PhD | EP#322
-Q&A on racing and testing | EP#399
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Coaching Thoughts: 11 Overrated Factors for Triathlon Performance | EP#439
A discussion of eleven factors, including training methods, gear and equipment, metrics, and even thought processes that are generally overrated by the triathlon community as a whole or in certain triathlete subgroups. Do you agree with this list? Stay tuned for the next episode, where we will discuss underrated factors for triathlon performance.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Swim training (is it overrated?)
-The W/kg metric
-Power meters and power data
-Bike frames
-Compound scores
-Recovery modalities
-Lab testing
-Workout details
-Specificity
-Wearables
SHOWNOTES:
https://scientifictriathlon.com/tts439/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.
ZEN8 - The ZEN8 Indoor Swim Trainer allows you to improve technique, power, and swim training consistency. You can target specific aspects of your stroke, like catch and pull-through, work on core activation and body position, and make sure you stay consistent in your swim training even when you don't have time to go to the pool. Try the Zen8 risk-free for 30 days, and get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
-NA
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A with Lachlan Kerin | EP#438
Mikael and Lachlan Kerin answer listener questions.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Training with a focus on longevity and health
-Differences in power output on flats vs. uphill (and what you can do about it)
-Training strategies for athletes with a "diesel" phenotype
-The tradeoff between stroke (and stride) rate and stroke length
-Should you ride at a lower cadence to "save" your cardiovascular system for the run?
SHOWNOTES:
https://scientifictriathlon.com/tts438/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.
ZEN8 - The ZEN8 Indoor Swim Trainer allows you to improve technique, power, and swim training consistency. You can target specific aspects of your stroke, like catch and pull-through, work on core activation and body position, and make sure you stay consistent in your swim training even when you don't have time to go to the pool. Try the Zen8 risk-free for 30 days, and get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
-
Lachie's coaching profile page and Instagram
-
Road gradient and cycling power: An observational study in male professional cyclists - Valenzuela et al. 2022
-
That Triathlon Show guests Olympic Podium picks for Paris 2024
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Manuel Sola Arjona - The Nature of Training and complexity science | EP#437
Manuel Sola Arjona is a cycling coach and former professional cyclist, author of the book "The Nature of Training", and host of the popular Spanish podcast "Rendimiento Evolutivo". IN THIS EPISODE YOU'LL LEARN ABOUT: -Complexity science, complex systems and endurance performance -The risks of reductionism in training and in sports science -An evolutionary perspective to training and performance -How to apply complex systems thinking in training planning and application -An overview of Manuel's training and coaching methodology -Common mistakes for endurance athletes and coaches to avoid -AI, big data, wearables, and technology SHOWNOTES: https://scientifictriathlon.com/tts437/ SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/ SPONSORS: Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout. ZEN8 - The ZEN8 Indoor Swim Trainer allows you to improve technique, power, and swim training consistency. You can target specific aspects of your stroke, like catch and pull-through, work on core activation and body position, and make sure you stay consistent in your swim training even when you don't have time to go to the pool. Try the Zen8 risk-free for 30 days, and get 20% off your first order on zen8swimtrainer.com/tts. LINKS AND RESOURCES:
- Manuel's website, Instagram, and Twitter
- The Nature of Training: Complexity Science Applied to Endurance Performance - Manuel's book
- Rendimiento Evolutivo - Manuel's podcast (Spanish)
- Manuel's Substack Newsletter
Rachael Maney, National Director of Bike Law | EP#436
Rachael Maney is the National Director of Bike Law, a network of independent bike crash lawyers with the goal of being cycling advocates as well as legal advocates and to pursue cycling justice.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Cycling and road safety
-How crashes with motorists occur, and what you can (and cannot) do to protect yourself
-Understanding your rights and responsibilities as a cyclist
-What to do if you, your friend or family member is involved in a bike crash
-What kind of legal challenges might you run into after a crash, and how to get help
-Bike advocacy and societal change for safer roads for both cyclists and drivers
SHOWNOTES:
https://scientifictriathlon.com/tts436/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.
ZEN8 - The ZEN8 Indoor Swim Trainer allows you to improve technique, power, and swim training consistency. You can target specific aspects of your stroke, like catch and pull-through, work on core activation and body position, and make sure you stay consistent in your swim training even when you don't have time to go to the pool. Try the Zen8 risk-free for 30 days, and get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
-
Bike Law's website
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
David McNamee - training, racing, and insights from 18 years in triathlon | EP#435
David McNamee is a two-time podium finisher in the Ironman World Championships in Kona, ranked 17th in the PTO World Rankings, and a T100 contracted athlete from Scotland, living in Girona. In this interview we talk about his season, his training, and learnings from 18 years in the sport about what works and what doesn't.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-David's plans for the rest of the year
-Racing like in the T100 World Tour
-David's training setup, including home base, coaching, training groups and partners, etc.
-A full week of training in preparation for T100 San Francisco
-How David prepares for Kona
-Insights from 18 years in the sport: what has David found works for him, and what doesn't?
-Overtraining
-Best coaching advice ever received
SHOWNOTES:
https://scientifictriathlon.com/tts435/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.
ZEN8 - The ZEN8 Indoor Swim Trainer allows you to improve technique, power, and swim training consistency. You can target specific aspects of your stroke, like catch and pull-through, work on core activation and body position, and make sure you stay consistent in your swim training even when you don't have time to go to the pool. Try the Zen8 risk-free for 30 days, and get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
-
David's Instagram and results page on the PTO website
-
Dan Bigham – aerodynamic testing, equipment, and making your bike fast | EP#229
-
World Champions keep things simple: training masterclass with Joel Filliol | EP#172
-
The evolution of coaching principles and practices with David Tilbury-Davis | EP#283
-
That Triathlon Show guests Olympic Podium picks for Paris 2024
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Dirk Friel - co-founder of TrainingPeaks | EP#434
Dirk Friel, co-founder of TrainingPeaks, joins us to discuss the past, present and future of the platform.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The history of TrainingPeaks
-Upcoming features and innovations on the platform
-TrainingPeaks as a platform for expert instruction
-Common complaints and criticism towards TrainingPeaks
-The future of AI in training and coaching
-Listener questions
SHOWNOTES:
https://scientifictriathlon.com/tts434/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.
ZEN8 - The ZEN8 Indoor Swim Trainer allows you to improve technique, power, and swim training consistency. You can target specific aspects of your stroke, like catch and pull-through, work on core activation and body position, and make sure you stay consistent in your swim training even when you don't have time to go to the pool. Try the Zen8 risk-free for 30 days, and get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
-
Dirk's Instagram and profile page on TrainingPeaks
-
TrainingPeaks CoachCast - podcast hosted by Dirk
-
That Triathlon Show guests Olympic Podium picks for Paris 2024
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Luke Watson, NTPCW head coach - Training talk | EP#433
Luke Watson is the performance head coach of the National Triathlon Performance Centre Wales in Cardiff, a development environment for both short-course and long-course triathletes with world-class potential.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Luke's coaching methodology and training principles
-The evolution of triathlon and how to adapt to changing demands
-Periodisation of racing and training
-Training similarities and differences between elite short-course and long-course athletes
-Maximising training efficiency for age-group athletes
-Common mistakes to avoid for AG-athletes
-How to create a good pacing strategy for half and full distance races
-Tips for age-groupers to improve their swim, bike and run training and performance
SHOWNOTES:
https://scientifictriathlon.com/tts433/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.
ZEN8 - The ZEN8 Indoor Swim Trainer allows you to improve technique, power, and swim training consistency. You can target specific aspects of your stroke, like catch and pull-through, work on core activation and body position, and make sure you stay consistent in your swim training even when you don't have time to go to the pool. Try the Zen8 risk-free for 30 days, and get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
-
National Triathlon Performance Centre Wales (NTPCW) website and Instagram
-
Daniels' Running Formula - book by Jack Daniels
-
Training and Racing with a Power Meter - book by Hunter Allen, Andrew Coggan and Stephen McGregor
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
ROI of run training, the importance of hills, rethinking race selection - Coaching thoughts | EP#432
A new format to the podcast (although familiar to readers of the Scientific Triathlon newsletter), I go solo and discuss three topics I've been thinking about recently in my coaching practice, and how you might think about them to become a better (and even happier!) triathlete.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The ROI of swim, bike and run training, and how to optimise your distribution of the three sports
-Running hills to run faster and stronger
-Rethinking how you select races and events to sign up for
SHOWNOTES:
https://scientifictriathlon.com/tts432/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.
ZEN8 - The ZEN8 Indoor Swim Trainer allows you to improve technique, power, and swim training consistency. You can target specific aspects of your stroke, like catch and pull-through, work on core activation and body position, and make sure you stay consistent in your swim training even when you don't have time to go to the pool. Try the Zen8 risk-free for 30 days, and get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
No links specific for this episode, but do check out the latest episodes of That Triathlon Show:
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Andy Blow of Precision Fuel & Hydration | Bonus Episode
Bonus episode with Andy Blow, founder of Precision Fuel & Hydration. SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/ SPONSORS: Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout. LINKS AND RESOURCES:
- All you need to know about Precision Fuel & Hydration at the IRONMAN European Series
- Should you combine your carbohydrate and electrolyte drinks? - article by Andy Blow
- Free Fuel & Hydration Planner
- Nutrition and hydration data from Kona and 70.3 Worlds with Andy Blow | EP#365
- Caffeine in racing – best practices with Andy Blow | EP#346
- Race nutrition and hydration – current best practices with Andy Blow | EP#293
- Race hydration, calories and sodium – a 2020 update with Andy Blow | EP#218
- Hydration in endurance sports: a Q&A with Andy Blow | EP#191
- Effective Swimrun Training with Andy Blow | EP#126
- Hydration, sodium and cramping with Andy Blow | EP#49
Christophe Balestra - Obstri, PTO, and Fantasy Tri | EP#431
Christophe Balestra is a (retired) amateur triathlete with a background in game development. He has brought his talents to the triathlon space with products such as The Obsessed Triathlete (obstri), the PTO's stats pages, and Fantasy Triathlon on The Daily Tri.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The story behind obstri.com, and why Ironman wanted it shut down
-Christophe's time with the PTO, including shipping their stats pages
-Triathlon as a broadcast sport - the needs and the challenges
-Fantasy triathlon - how it came about and where it's going
-Christophe's lessons learnt and advice for other amateur triathletes
SHOWNOTES:
https://scientifictriathlon.com/tts431/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.
ZEN8 - The ZEN8 Indoor Swim Trainer allows you to improve technique, power, and swim training consistency. You can target specific aspects of your stroke, like catch and pull-through, work on core activation and body position, and make sure you stay consistent in your swim training even when you don't have time to go to the pool. Try the Zen8 risk-free for 30 days, and get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Melanie McQuaid | EP#430
Melanie McQuaid is a triathlon coach and veteran professional triathlete. In 2023 she became the first ever 50-year-old to qualify for and race in the professional field in the Ironman World Championships in Kona. In this interview we discuss that feat and Mel's general thoughts on longevity in the sport and on maintaining performance at an older age. Then we go into a long Q&A segment, answering listener questions on a large variety of topics.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Training considerations with older age, and how to maintain and improve performance as you get older
-Testing, training zones, and training prescription
-Shift work and training
-Use of heart rate in training
-Balancing "aerobic base" training and intensity
-Are brick sessions necessary?
-VO2max intervals
...and more
SHOWNOTES:
https://scientifictriathlon.com/tts430/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.
ZEN8 - The ZEN8 Indoor Swim Trainer allows you to improve technique, power, and swim training consistency. You can target specific aspects of your stroke, like catch and pull-through, work on core activation and body position, and make sure you stay consistent in your swim training even when you don't have time to go to the pool. Try the Zen8 risk-free for 30 days, and get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
-
Training for Xterra and off-road triathlon with five-time world champion Melanie McQuaid | EP#196
-
That Triathlon Show guests Olympic Podium picks for Paris 2024
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Bex Milnes | EP#429
Bex Milnes is a triathlon coach of age-group and professional athletes with over 15 years of experience in endurance sports. She has helped multiple athletes and teams achieve Paralympic and Commonwealth medals, as well as pro and age group podiums in Ironman and Ironman 70.3 racing. In this interview we discuss the training of age-group athletes training for half and full distance triathlon.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-How to train efficiently on a limited time budget
-How to maintain consistency and make good decisions
-How to combine family, work and training
-The importance of an aerobic base
-How to get your race preparation right
-How to execute on race day considering the typical dynamics of AG racing
-Comparing specific race preparation for Kona and Nice Ironman World Championships
-Considerations for perimenopausal women
-Listener questions
...and more
SHOWNOTES:
https://scientifictriathlon.com/tts429/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.
ZEN8 - The ZEN8 Indoor Swim Trainer allows you to improve technique, power, and swim training consistency. You can target specific aspects of your stroke, like catch and pull-through, work on core activation and body position, and make sure you stay consistent in your swim training even when you don't have time to go to the pool. Try the Zen8 risk-free for 30 days, and get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
-
The Well HQ - Women’s health courses for coaches, teachers and trainers
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Tomasz Kowalski | EP#428
Tomasz (Tomek) Kowalski, is a triathlon coach and sport scientist from Poland. Tomek's coaching experience includes working with both elite and age-group triathletes, including coaching Ironman World Champions in their respective age-groups, and in his academic work his main focus is on the effect of respiratory muscle training (RMT) on endurance performance.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Tomek's coaching philosophy and methodology
-What it takes to podium or win the Ironman World Championships as an age-grouper
-Pacing and race execution
-Advice for improving your swim, bike and run training and performance, respectively
-What is Respiratory Muscle training (RMT) and is it beneficial for endurance athletes?
-Practical recommendations for implementing RMT in a triathlon training program
-Listener questions
...and more
SHOWNOTES:
https://scientifictriathlon.com/tts428/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.
ZEN8 - The ZEN8 Indoor Swim Trainer allows you to improve technique, power, and swim training consistency. You can target specific aspects of your stroke, like catch and pull-through, work on core activation and body position, and make sure you stay consistent in your swim training even when you don't have time to go to the pool. Try the Zen8 risk-free for 30 days, and get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
-
Tomak's Instagram and Research Gate
-
Trinergy (Tomek's coaching business) website
-
Effect of Respiratory Muscle Training on Exercise Performance in Healthy Individuals - A Systematic Review and Meta-Analysis - Illi et al. 2012
-
Distinguishing science from pseudoscience in commercial respiratory interventions: an evidence-based guide for health and exercise professionals - Illidi et al. 2023
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Rune Kjøsen Talsnes, PhD | EP#427
Rune Kjøsen Talsnes, PhD, is a postdoctoral fellow at the Norwegian University of Science and Technology. In this interview, we discuss overtraining, training progression and periodisation, and some general topics within endurance training and in particular, insights from the world of cross-country skiing.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Overtraining and non-functional overreaching: definitions and diagnosis
-Prevention strategies and monitoring for overtraining and non-functional overreaching
-Research on increasing training load via intensity and volume, and implications for short and medium-term performance and physiological markers
-Training insights from the world of cross-country skiing
-Listener questions
...and more
SHOWNOTES:
https://scientifictriathlon.com/tts427/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.
ZEN8 - The ZEN8 Indoor Swim Trainer allows you to improve technique, power, and swim training consistency. You can target specific aspects of your stroke, like catch and pull-through, work on core activation and body position, and make sure you stay consistent in your swim training even when you don't have time to go to the pool. Try the Zen8 risk-free for 30 days, and get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
-
Rune's Twitter and Research Gate
-
The return from underperformance to sustainable world-class level: A case study of a male cross-country skier - Talsnes et al. 2023
-
Effects of Increased Load of Low- Versus High-Intensity Endurance Training on Performance and Physiological Adaptations in Endurance Athletes - Talsnes et al. 2021
-
How Do the Effects of an 8-Week Intervention Influence Subsequent Performance Development in Cross-Country Skiers? - Talsnes et al. 2022
-
Training characteristics of world class distance runners with Øyvind Sandbakk, PhD | EP#363
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Björn Geesmann | EP#426
Björn Geesmann is the coach of Patrick Lange and Kat Matthews, and the CEO of HYCYS and The Aerow wind tunnel. He returns to the podcast for a long discussion on a number of training-related topics. IN THIS EPISODE YOU'LL LEARN ABOUT: -Psychology in training, racing and coaching -Run training and running economy -Considerations for how to distribute volume and intensity within and between swimming, biking and running -Tapering -Listener questions ...and much more SHOWNOTES: https://scientifictriathlon.com/tts426/ SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/ SPONSORS: Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout. ZEN8 - The ZEN8 Indoor Swim Trainer allows you to improve technique, power, and swim training consistency. You can target specific aspects of your stroke, like catch and pull-through, work on core activation and body position, and make sure you stay consistent in your swim training even when you don't have time to go to the pool. Try the Zen8 risk-free for 30 days, and get 20% off your first order on zen8swimtrainer.com/tts. LINKS AND RESOURCES:
- Björn's Instagram and podcast (in German)
- HYCYS (Björn's coaching business)
- The Aerow wind tunnel
- Training talk with Björn Geesmann | EP#291
- That Triathlon Show guests Olympic Podium picks for Paris 2024
James Spragg, PhD | EP#425
James Spragg, PhD, is a cycling coach at the Tudor Pro Cycling Team and performance consultant. His PhD research focused on durability, which is the main topic of today's interview.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The concept of durability
-The relationship between training characteristics and durability in cycling
-The relationship between physiological measures and durability in cycling
-The type of intensity, not just the amount of work done, impacts the downward shift in power profile
-Critical Power (or Critical Speed) is a more comprehensive marker of performance physiology than VO2max
-Listener questions: how to know when to work on what part of the power-duration curve and more
SHOWNOTES:
https://scientifictriathlon.com/tts425/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.
ZEN8 - The ZEN8 Indoor Swim Trainer allows you to improve technique, power, and swim training consistency. You can target specific aspects of your stroke, like catch and pull-through, work on core activation and body position, and make sure you stay consistent in your swim training even when you don't have time to go to the pool. Try the Zen8 risk-free for 30 days, and get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
-
James' Twitter, website and Research Gate
-
The relationship between training characteristics and durability in professional cyclists across a competitive season - Spragg et al. 2022
-
The Relationship between Physiological Characteristics and Durability in Male Professional Cyclists - Spragg et al. 2022
-
Viewpoint: Using VO2max as a marker of training status in athletes - can we do better? - Podlogar et al. 2022
-
The intensity rather than the quantity of prior work determines the subsequent downward shift in the power duration relationship in professional cyclists - Spragg et al. 2024 (in review)
-
Scientific Training for Endurance Athletes with Dr. Philip Skiba | EP#311
-
Power profiling, critical power, and U23 cycling research with Peter Leo | EP#319
-
Carbohydrates – science and practice with Tim Podlogar, PhD | EP#354
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Jacob Tipper | EP#424
Jacob Tipper is a cycling and triathlon coach working and having worked with athletes such as Ben Healy, Dan Bigham, Lucy Byram and Jonathan Brownlee, and a former elite cyclist himself. In this interview we discuss Jacob's experience in triathlon, two years into his transition from cycling to triathlon, including several important lessons learnt.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Your training doesn't have to fit into popular frameworks
-The outsized cost of improving swimming
-How Jacob let his strength (cycling) slip
-How lots of "easy volume" failed to improve Jacob's run
-Modern-day training biases: there's much more to performance than physiology
-Advice for cyclists considering getting into triathlon
-Advice for triathletes considering becoming cyclists
SHOWNOTES:
https://scientifictriathlon.com/tts424/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.
ZEN8 - The ZEN8 Indoor Swim Trainer allows you to improve technique, power, and swim training consistency. You can target specific aspects of your stroke, like catch and pull-through, work on core activation and body position, and make sure you stay consistent in your swim training even when you don't have time to go to the pool. Try the Zen8 risk-free for 30 days, and get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Announcement: Looking for a coach to join the Scientific Triathlon team
Email your application to mikael@scientifictriathlon.com.
We have an exciting career opportunity for coaches out there. As our team is approaching full capacity of coached athletes, we are looking to bring on a new coach to join our team and work with athletes from around the world.
To apply, respond to this email with your CV and tell me a bit more about yourself as a person, as a coach, and why you want to join Scientific Triathlon.
Here is a list of a few important characteristics, skills, and experiences in a prospective coach:
-
Cognitive skills and desire to learn
-
Communication skills and interpersonal skills
-
Coaching experience
-
Athletic experience
-
English language skills
-
Coaching certifications
Specific knowledge, education and experience in any of the following areas would be considered a plus and is worth highlighting.
-
Languages other than English
-
Strength training
-
Biomechanics
-
Physiotherapy
-
(Sports) medicine
-
(Sports) Psychology
-
(Sports) Nutrition
-
Bike fitting
-
Aerodynamics
-
Sports physiology & exercise science
-
Behavioural science
-
Communication sciences
-
Pedagogy
-
Statistics or data science
There is one requirement, without which your application will unfortunately not be considered, so please clarify your goals in this regard.
-
Ambition to eventually dedicate 50% to 100% of a full-time job to coaching. In practice, this means that you will want to coach a minimum of 10 athletes eventually.
The work is on an independent contractor basis, where payment is based on the athletes coached. The work can be done remotely from anywhere in the world. More details about the nature of the work, compensation etc. will be given to serious applicants.
Feel free to ask for clarification, or send in your application, by emailing mikael@scientifictriathlon.com. If the role is not for you, but you know someone that might be interested, please share this with them and encourage them to apply.
I look forward to hearing from as many exceptional coaches as possible. Good luck!
Marinus Petersen | EP#423
Marinus Petersen is a cycling coach and road cyclist, with a win in the 2021 Welsh road cycling championships on his palmarès. In this interview we discuss Marinus' approach to coaching and training.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Marinus' overall coaching methodology
-The importance of nutrition within the training process
-The value of doing "oversized" endurance rides
-How to balance aerobic volume and intensity
-Testing and athlete profiling
SHOWNOTES:
https://scientifictriathlon.com/tts423/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes personalise their hydration and fueling strategies for training and racing. Use the free Fuel & Hydration Planner to get personalised plan for your carbohydrate, sodium and fluid intake in your next event. That Triathlon Show listeners get 15% off their first order of fuel and electrolyte products. Simply use this link and the discount will be auto-applied at the checkout.
ZEN8 - The ZEN8 Indoor Swim Trainer allows you to improve technique, power, and swim training consistency. You can target specific aspects of your stroke, like catch and pull-through, work on core activation and body position, and make sure you stay consistent in your swim training even when you don't have time to go to the pool. Try the Zen8 risk-free for 30 days, and get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
-
How to Skate a 10k by Nils van der Poel
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A (supersized holiday edition) | EP#422
Mikael and David Dhooge answer listener questions in a supersized Q&A edition for the holiday season.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Favourite TTS episodes of the year
-Differences in training between sprint and middle distance races
-Weight loss
-Muscle fibre composition - how to estimate your phenotype
-When and how to get back into training after illness
-Pace or heart rate targets for Zone 2 training
-"Big Days" in Ironman preparation
-Our proudest athletic achievements, and bucket-list events
-Threshold-training
-Combining a training camp with a race
-Starting and marketing a coaching business
SHOWNOTES:
https://scientifictriathlon.com/tts422/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. You can try the Zen8 risk-free for up to 30 days, and you can get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Craig Kirkwood | EP#421
Craig Kirkwood is a triathlon and endurance coach from New Zealand. His introduction to endurance sports was in running where he raced at a high level (marathon PB 2:13) and got his introduction to coaching, working under Kim McDonald with numerous high-level athletes including World Championships and Olympic Games medalists. As a triathlon coach Craig is known as the long-time coach of Hayden Wilde, bronze medalist from the Tokyo Olympics, but he also coaches age-group runners and triathletes of all different levels.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Hayden Wilde's trajectory to the top of triathlon
-How Hayden has improved his swimming
-Season planning and periodisation for the Olympic year of 2024
-A sample training week from Hayden
-Advice for age-groupers on how to optimise race-day performance
-Tips for age-groupers to improve their swim, bike and run
-Considerations for time-crunched athletes
SHOWNOTES:
https://scientifictriathlon.com/tts421/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15 on formswim.com/tts.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. You can try the Zen8 risk-free for up to 30 days, and you can get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Jem Arnold | EP#420
Jem Arnold is a PhD candidate at the University of British Columbia, where his primary research focuses on sport-related vascular conditions. Jem is a physiotherapist, a physiologist, and an avid cyclist and trail runner interested in optimising endurance training.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Including training above "threshold" in your program improves VO2max, but may not improve Time Trial performance more than training only up to threshold-intensity (a recent meta-analysis)
-Implications of these findings for athletes and coaches - what does it mean in practice?
-How can we interpret group-level research for individual-level training programming and application?
-Why even big sample sizes and data sets might be of limited value for the individual - the larger the sample size, the greater the confidence in the "group mean", but individual prediction may still be way off
-What is the variability of heart rate, RPE, lactate, and muscle oxygen saturation from day to day?
SHOWNOTES:
https://scientifictriathlon.com/tts420/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15 on formswim.com/tts.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. You can try the Zen8 risk-free for up to 30 days, and you can get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
-
Jem's Twitter and Research Gate
-
Muscle oxygen saturation and iliac artery flow limitation with Jem Arnold | EP#358
-
The Additional Effect of Training Above the Maximal Metabolic Steady State on VO2peak, Wpeak and Time‐Trial Performance in Endurance‐Trained Athletes: A Systematic Review, Meta‐analysis, and Reality Check - Rosenblat et al. 2023
-
Comparing the reliability of muscle oxygen saturation with common performance and physiological markers across cycling exercise intensity - Yogev et al. 2023
-
Twitter thread 2: "Why cant my apps predict my response when they have so much data on everyone?"
-
Twitter thread 3: How does wearable NIRS reliability compare to lactate, V̇O₂, or HR?
- Jem’s blog: “Does High Intensity Training Improve Performance or only VO2max?”
-
Jem’s blog: “Study Summary – Reliability of Common Cycling Performance Markers”
-
Jem’s blog: “Interpreting Group-Level Data for Individual-Level Application”
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A about training, coaching and science | EP#419
Mikael answers listener questions about training, coaching and performance.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-How hard should your hard workouts be
-Mikael's coaching philosophy and how it has evolved over the years
-Mikael's views on science within coaching
SHOWNOTES:
https://scientifictriathlon.com/tts419/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.
FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15 on formswim.com/tts.
LINKS AND RESOURCES:
-
Mallorca training camp (1 room available at the moment of recording!)
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A about off-season training | EP#418
Mikael answers listener questions about the off-season.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Overall thoughts about the off-season
-What kind of training (if any) besides easy aerobic training to do during the off-season?
-Can you incorporate races (e.g. trail or road running, Zwift races) into the off-season?
-The difference between training in Z1 and Z1 (in a 5-zone system) and how to balance training in these zones
-Weight training and VLaMax in the off-season
-How to effectively reintroduce and progress intensity during the off-season after a season break
SHOWNOTES:
https://scientifictriathlon.com/tts418/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15 on formswim.com/tts.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. You can try the Zen8 risk-free for up to 30 days, and you can get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Dan Lorang | EP#417
Dan Lorang is the Head of Performance / Head Coach at World Tour cycling team Bora-hansgrohe, and he is the coach of a small roster of world-class triathletes, including Lucy Charles-Barclay, Anne Haug, Frederic Funk and until his recent retirement, Jan Frodeno.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Lucy Charles-Barclay's training progression and changes since starting working with Dan
-Her final big training block leading into Kona
-Doing a home-based "training camp" with lots of indoor training instead of going to a warm-weather training location
-Lucy's heat acclimation protocol
-Age and triathlon performance - how to be a world-class triathlete in your 40s
-Performing at middle distance and full distance triathlon at a world class level
-What pro cyclists and pro triathletes could learn from each other
-Finding the right training load
SHOWNOTES:
https://scientifictriathlon.com/tts417/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. You can try the Zen8 risk-free for up to 30 days, and you can get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
David Tilbury-Davis | EP#416
David Tilbury-Davis is the coach of an impressive roster of pro triathletes, including the likes of Ashleigh Gentle, Skye Moench, Amelia Watkinson (all three women ranked in the top-20 in the PTO rankings), Josh Amberger and others. He also coaches a handful of age-group triathletes. In this interview we discuss the training of professional-level triathletes, in particular at the pointy end of women's racing, and we discuss the off-season for age-group triathletes in detail.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The current level of racing at the top level in professional women's long-course triathlon
-The training required to be at that level
-Are there any clear differences in how professional men and women train?
-Ashleigh Gentle and Skye Moench training insights and key sessions
-How to approach the off-season for age-group triathletes
-Common misconceptions about the off-season
-Tips on for age-groupers on how to improve your swim, bike and run training
SHOWNOTES:
https://scientifictriathlon.com/tts416/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.
FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15 on formswim.com/tts.
LINKS AND RESOURCES:
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Josephine Perry, PhD | EP#415
Josephine Perry, PhD, is a chartered psychologist working across a wide range of sports to help athletes overcome their barriers to success. In addition to working directly with athletes, she is also the author of five books within the realm of psychology, and she is an age-group triathlete herself.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Performance anxiety and how to deal with it
-Motivation issues and how to deal with them
-Common personality archetypes in triathlon: highly intelligent perfectionists and realists
-Self-determination theory, acceptance and commitment therapy, and cognitive behavioural therapy
-Tips for race day, the lead-up to a race, and for day-to-day training
SHOWNOTES:
https://scientifictriathlon.com/tts415/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. You can try the Zen8 risk-free for up to 30 days, and you can get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
-
Her books (including Performing Under Pressure, I can - The Teenage Athlete's Guide to Mental Fitness, The Ten Pillars of Success, The Psychology of Exercise, Sporting Brain Box, Power Down to Power Up)
-
Free resources (worksheets, blog posts, etc.)
-
Archive of psychology-related episodes on That Triathlon Show
-
Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance - book by Alex Hutchinson
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
David Lipman | EP#414
David Lipman works in sports technology and has a particular interest in the intersection of health and performance. He has degrees in medicine and exercise science, a background in coaching, and a strong understanding of both endurance sports and strength and conditioning.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The evolution of world-class endurance training (a discussion about a recent publication)
-Dave's perspectives on triathlon training - are there things that we could do better when looking at the way triathletes typically train?
-Finding your balance of health and performance
-How to approach new technology in sports in a smart way
-Navigating information in an age of information overload
-Weight and its nonlinear and unpredictable relationship with performance
-Trends in strength and conditioning for runners and endurance athletes
SHOWNOTES:
https://scientifictriathlon.com/tts414/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15 on formswim.com/tts.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. You can try the Zen8 risk-free for up to 30 days, and you can get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
-
David's podcasts: Supersapiens Podcast and Pro Running News
-
The Evolution of World-Class Endurance Training: The Scientist’s View on Current and Future Trends - Sandbakk et al. 2023
-
Physical performance during energy deficiency in humans: An evolutionary perspective - Areta 2023
-
Recommended books: The Perfect Mile by Neal Bascomb, and Supertraining by Yuri Verkhoshansky and Mel Siff
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Parker Spencer | EP#413
Parker Spencer is the head coach of USA Triathlon's Project Podium, a men's elite development program based at Arizona State University. The project already has produced alumni like Chase McQueen, and Parker himself won the USAT Olympic Coach of the Year award for 2022.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Parker's role as head coach at Project Podium
-The long-term development plan - how to take an athlete from talent to world-class
-Using personality assessments
-Using metabolic testing to fine-tune training prescription
-A typical training week in the squad
-Parker's top pieces of advice for amateur athletes, overall and within swimming, biking and running
-Considerations for time-crunched athletes
SHOWNOTES:
https://scientifictriathlon.com/tts413/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.
FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15 on formswim.com/tts.
LINKS AND RESOURCES:
-
Ryan Bolton – Olympian and coach of Ben Hoffman and Caroline Rotich | EP#221
-
Physiology, Training, and INSCYD with Sebastian Weber (part 1) | EP#237
-
Physiology, Training, and INSCYD with Sebastian Weber (part 2) | EP#238
-
How Bad Do You Want It? Mastering the Psychology of Mind over Muscle - book by Matt Fitzgerald
-
Do Hard Things: Why We Get Resilience Wrong and the Surprising Science of Real Toughness - book by Steve Magness
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Torben Rokkedal Lausch | EP#412
Torben Rokkedal Lausch is the head coach of the triathlon centre in Aarhus, one of three high-performance centres in Denmark. He is also close to finalising his PhD in Sports Science, and he is the individual coach of age-groupers, short-course athletes, and long-course athletes like Kristian Høgenhaug and Mathias Lyngsø Petersen.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Torben's coaching methodology
-How to adapt training to the athlete based on where they are in their career
-Involving the athlete in the planning process
-How he manages his training squad to reap the benefits while still allowing athletes to train to their individual needs
-An example training week from Kristian Høgenhaug leading into Ironman Hamburg (the Ironman European Championships where he finished 3rd)
-Advice for age-group athletes, and time-crunched athletes in particular
-Setting training zones and targets correctly
-Nitrate as an ergogenic aid for endurance performance - the current state of the evidence
SHOWNOTES:
https://scientifictriathlon.com/tts412/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. You can try the Zen8 risk-free for up to 30 days, and you can get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
-
Torben's Instagram
-
Peak Performance: Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success - book by Brad Stulberg and Steve Magness
-
Periodisation Theory: Confronting an Inconvenient Truth with John Kiely | EP#148
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Bas van Hooren | EP#411
Bas van Hooren is a sport scientist, sport science consultant, and a runner with multiple national championship medals. In this interview we discuss a number of topics Bas has researched, including practical applications of these findings.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Are cool-downs necessary?
-Is there a physiological or biomechanical difference between treadmill and outdoor running?
-What do we know about the physiology and training characteristics of the best older athletes in the world (70+)?
-Are there "sensitive periods" and what are the issues with the Long-Term Athlete Development model?
-Strength and conditioning science and application for runners and endurance athletes
-Devices and technology
SHOWNOTES:
https://scientifictriathlon.com/tts411/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15 on formswim.com/tts.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. You can try the Zen8 risk-free for up to 30 days, and you can get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
-
Bas' Twitter, website and Research Gate
-
Do We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response - van Hooren & Peake 2018
-
A Systematic Review and Meta-Analysis of Crossover Studies Comparing Physiological, Perceptual and Performance Measures Between Treadmill and Overground Running - Miller et al. 2019
-
Is Motorized Treadmill Running Biomechanically Comparable to Overground Running? A Systematic Review and Meta-Analysis of Cross-Over Studies - van Hooren et al. 2020
-
Mechanical Properties of Treadmill Surfaces Compared to Other Overground Sport Surfaces - Colino et al. 2020
-
Physiological, Spatiotemporal, Anthropometric, Training, and Performance Characteristics of a 75-Year-Old Multiple World Record Holder Middle-Distance Runner - van Hooren et al. 2022
-
A physiological comparison of the new—over 70 years of age—marathon record holder and his predecessor: A case report - van Hooren & Lepers 2023
-
Sensitive Periods to Train General Motor Abilities in Children and Adolescents: Do They Exist? A Critical Appraisal - van Hooren & De Ste Croix 2020
-
The Effects of Set Structure Manipulation on Chronic Adaptations to Resistance Training: A Systematic Review and Meta-Analysis - Jukic et al. 2021
-
Running: Biomechanics and Exercise Physiology in Practice - book by Frans Bosch
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Kerry McGawley, PhD (part 2) | EP#410
Kerry McGawley is Associate Professor at Mid Sweden University, a coach and coach educator, and a very good age group triathlete. In this interview, we discuss the current science on the female athlete, where we need to do more in both academia, in sports organisations and in society, and practical takeaways. This is part two of a two-part interview, where part one was about Kerry's own training as an age-group 70.3 World Champion.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Mother-athlete challenges
-Menstrual cycle phases and performance
-Menstrual health literacy and barriers to coach-athlete communication
-Amenorrhea and associated injury risk and performance outcomes
-Next steps in academia, organisations and elsewhere
SHOWNOTES:
https://scientifictriathlon.com/tts410/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.
FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15 on formswim.com/tts.
LINKS AND RESOURCES:
-
Kerry's Twitter, Instagram and Research Gate
-
Improving menstrual health literacy in sport - McGawley et al. 2023
-
Tick-tock goes the biological clock: Mother-athlete challenges facing elite Scandinavian cross-country skiers - Bergström et al. 2023
-
Influence of Menstrual Cycle or Hormonal Contraceptive Phase on Physiological Variables Monitored During Treadmill Testing - Taipale et al. 2021
-
"Do Elite Sport First, Get Your Period Back Later." Are Barriers to Communication Hindering Female Athletes? - Höök et al. 2021
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Joel Filliol | EP#409
Joel Filliol, coach of the #JFTcrew (Katie Zaferes, Vincent Luis, Vasco Vilaça, Jelle Geens and others), returns to the podcast to discuss training, performance, and the ever-increasing level and demands of short-course triathlon.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-How has triathlon and the demands of the sport developed in the last few years?
-The impact of the Olympics and the phase of the Olympic cycle on training and racing planning and periodisation
-Learnings and discussion points from the Paris Test Event
-Being consistently good, not over-emphasising peaking
-Tapering protocols
-Technology and science - what's the signal and what's the noise
-The importance of psychology
-Tips for age-group athletes on how to improve their swim, bike and run training
SHOWNOTES:
https://scientifictriathlon.com/tts409/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. You can try the Zen8 risk-free for up to 30 days, and you can get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Kerry McGawley, PhD (part 1) | EP#408
Kerry McGawley is Associate Professor at Mid Sweden University. She is also a coach, and a very good age group triathlete in her own right. In this interview, we discuss Kerry's own training and racing, as a case study of how a person with all the knowledge that Kerry has about sports science and physiology trains and achieves results like winning her age group in the IM70.3 World Championships. This is part one of a two-part interview, where part two is about the current science on the female athlete.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Kerry's process for planning her season, and her training weeks
-Her three races and three wins this year: World Triathlon Long Distance Championships, British Middle Distance Championships, and the Ironman 70.3 World Championships
-Her typical training week leading into 70.3 Worlds
-Recovery within the training plan
-Cross-training, social training and managing training during work travel
-The biopsychosocial performance model
SHOWNOTES:
https://scientifictriathlon.com/tts408/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15 on formswim.com/tts.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. You can try the Zen8 risk-free for up to 30 days, and you can get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
-
Kerry's Twitter, Instagram and Research Gate
-
Training characteristics of world class distance runners with Øyvind Sandbakk, PhD | EP#363
-
Pacing science and training talk with Andy Renfree, PhD | EP#349
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Brendan Egan, PhD | EP#407
Brendan Egan, PhD, is Associate Professor at Dublin City University. One of the research topics he has investigated extensively is exogenous ketones and exercise performance, and this is also the topic of today's interview.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The physiology of ketone bodies and ingestion of exogenous ketones
-How and why elevated ketone levels through a ketogenic diet and exogenous ketone ingestion are not the same
-Dosing protocols, and the important differences between ketone esters and ketone salts
-How does exogenous ketone intake impact endurance performance?
-How does exogenous ketone intake impact recovery-related outcomes?
-Practical recommendations for athletes based on current evidence
SHOWNOTES:
https://scientifictriathlon.com/tts407/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.
FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15 on formswim.com/tts.
LINKS AND RESOURCES:
-
Brendan's Research Gate profile
-
Exogenous Ketone Supplements in Athletic Contexts: Past, Present, and Future - Evans et al. 2022
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Lachlan Kerin and Mikael Eriksson on coaching | EP#406
Scientific Triathlon coaches Lachlan Kerin and Mikael Eriksson discuss all things coaching and coach-athlete relationship and things athletes should know about coaching and coaches.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Who should consider getting a coach (and who should not)?
-What are the benefits of coaching?
-What should you expect from a coach?
-What does a good coach-athlete relationship look like?
-Local or remote coaching?
-How to find the right coach for you
-Pricing considerations
-The time-course of a coach-athlete relationship
-Myths and misconceptions about coaching
-The future of coaching and the AI coach
SHOWNOTES:
https://scientifictriathlon.com/tts406/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. You can try the Zen8 risk-free for up to 30 days, and you can get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Stefan Sölkner | EP#405
Stefan Sölkner is a national team coach Austria's Elite and U23 men's cycling, and founder and coach at Ausdauerwerkstatt. In this episode we discuss cycling and training, in the context of both professional and amateur athletes.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Stefan's coaching methodology
-Getting the basics right (sleep and nutrition)
-How to select the right workouts based on race demands and athlete physiolology
-How to manage training through the racing season, when races come thick and fast
-Similarities and differences in training between pros and amateurs
-Considerations for time-crunched amateur athletes
-Stefan's top pieces of advice for amateur cyclists and triathletes
SHOWNOTES:
https://scientifictriathlon.com/tts405/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15 on formswim.com/tts.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. You can try the Zen8 risk-free for up to 30 days, and you can get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
James Moran | EP#404
James Moran is the head of nutrition at Uno-X Pro Cycling Team. He has previously worked for Ineos Grenadiers, British Cycling, the English Institute of Sport, and as a clinical dietitian. In this interview we dive deep into nutrition for endurance athletes in general, and in the pro peloton specifically.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Nutrition in training, racing, and in the day to day
-Supporting health as the primary objective of nutrition
-Increased carbohydrate intake to support training
-Supplements and ergogenic aids
-Gaining weight to improve performance
-When and how the Uno-X cyclists focus on weight and body composition
-Nutritional differences between triathlon and cycling
-Advice for amateur endurance athletes
SHOWNOTES:
https://scientifictriathlon.com/tts404/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.
FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15 on formswim.com/tts.
LINKS AND RESOURCES:
-
James' Twitter
-
Carbohydrates – science and practice with Tim Podlogar, PhD | EP#354
-
Training methods of Ethiopian runners with Michael Crawley | EP#275
-
Out of Thin Air: Running Wisdom and Magic from Above the Clouds in Ethiopia - book by Michael Crawley
-
Sport Nutrition (3rd ed.) - textbook by Asker Jeukendrup and Michael Gleeson
-
All previous nutrition-related episodes on That Triathlon Show
-
Nutrition and hydration data from Kona and 70.3 Worlds with Andy Blow | EP#365
-
Nutrition at the cycling World Tour level with Robert Gorgos (Bora-Hansgrohe nutritionist) | EP#267
-
Nutrition for endurance and ultra-endurance athletes with Trent Stellingwerff, PhD | EP#265
-
Glycogen metabolism and optimising glycogen resynthesis with Bob Murray, PhD | EP#252
-
Caffeine and Endurance Performance with Ajmol Ali, PhD | EP#234
-
RED-S (Relative Energy Deficiency in Sports) with Margo Mountjoy | EP#233
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Richard Laidlow | EP#403
Richard Laidlow is a coach from the UK based in the south of France who has been involved in triathlon for more than three decades. He coaches both professional and age-group triathletes, notably his son Sam Laidlow (second in Kona 2022) and Ironman Lanzarote winner Arthur Horseau on the professional side.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-What's it like coaching your son?
-A detailed breakdown of Sam Laidlow's training
-The challenges of hydrating for a 3 l/h sweat rate
-The importance of muscular endurance training for Sam
-Richard's coaching philosophy
-Strength training, testing, recovery patterns and more...
-Advice for age-groupers on how to improve the swim, bike, and run components of their training
-Advice for time-crunched athletes
SHOWNOTES:
https://scientifictriathlon.com/tts403/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. You can try the Zen8 risk-free for up to 30 days, and you can get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
-
Lore of Running - Tim Noakes
-
The Big Book of Endurance Training and Racing - Phil Maffetone
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Andrew Sheaff | EP#402
Andrew Sheaff is a swimming coach with 15 years of experience in coaching at the collegiate level in the United States. In order to improve the skill acquisition of his athletes and overcome some of the challenges of traditional coaching methods he has implemented a constraints-led approach to motor learning in his coaching practice. We discuss this topic in detail in today's interview.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-What is a constraints-led approach (CLA) to learning and how is it different from a traditional approach?
-Task, individual and environmental constraints and how to use them
-How the roles and responsibilities of coaches and swimmers change when going from a traditional to a constraints-led approach
-Using a CLA in swim coaching to improve skills and fitness simultaneously
-How the implementation of CLA changes based on athletes' ages, ability levels, swimmers vs. triathletes, etc.
-Challenges of using the CLA in swim coaching
-How an individual (e.g. podcast listener) can implement the CLA themselves to improve their swimming skills
SHOWNOTES:
https://scientifictriathlon.com/tts402/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15 on formswim.com/tts.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. You can try the Zen8 risk-free for up to 30 days, and you can get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
-
A Constraints-Led Approach to Swim Coaching - Andrew's book
-
The evolution of coaching principles and practices with David Tilbury-Davis | EP#283
-
The effectiveness of constraints-led training on skill development in interceptive sports: A systematic review - Clark et al. 2018
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Vasco Vilaça | EP#401
Vasco Vilaça is a short-course triathlete from Portugal. He is the current leader of the World Triathlon Championship Series, third-place finisher of the Super League Triathlon Championship Series 2022, and second-place finisher in the World Triathlon Championships (standalone sprint distance race) of 2020. In this interview we learn more about Vasco's training, his background, and goals for the future.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Vasco's training structure overall, and details about his swim, bike and run training
-A detailed breakdown of a full week of training
-How Vasco has improved his swimming
-Spending important developmental years in Sweden
-Training with the Joel Filliol squad
-Goals for the rest of the season, for Paris 2024 and beyond
SHOWNOTES:
https://scientifictriathlon.com/tts401/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.
FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15 on formswim.com/tts.
LINKS AND RESOURCES:
-
Vasco's Instagram, website, and race results (World Triathlon website)
-
Developing the future stars of triathlon with coach Joachim Willén | EP#266
-
World Champions keep things simple: training masterclass with Joel Filliol | EP#172
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A on gear and technology | EP#400
Mikael answers listener questions on the topics of gear and technology.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Carbon fibre plated shoes and barefoot running shoes
-Crank vs. pedal based power meter
-Lactate testing
-VO2master and Moxy (muscle oxygen saturation, SmO2)
-Are triathletes too tech-reliant?
-Wetsuits: fit and sizing, difference in prize points, are entry-level suits any good, and the process of finding the right wetsuit for you
SHOWNOTES:
https://scientifictriathlon.com/tts400/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. You can try the Zen8 risk-free for up to 30 days, and you can get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
-
Exercise intensity domains and phase transitions: the power-duration relationship - Article by Dr. Mark Burnley
-
Does Lactate-Guided Threshold Interval Training within a High-Volume Low-Intensity Approach Represent the “Next Step” in the Evolution of Distance Running Training? - Casado et al. 2023
-
Muscle oxygen saturation and iliac artery flow limitation with Jem Arnold | EP#358
-
Physiology, testing and respiratory training with Andrew Sellars | EP#361
-
Q&A on season planning, goal setting, and personal limiters | EP#372
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A on racing and testing | EP#399
Mikael answers listener questions on the topics of racing and testing.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Bike position and breathing issues on the run leg of a triathlon
-The biggest gains one can make during race week
-When is it better to race by feel (without data) and vice versa
-Recommended tests for different types of road cycling events
-Testing protocol for comparing running shoes without a lab
-Is Fatmax testing useful?
-Doing road races (running) to get more "test" data
-Swim testing for 70.3 and Ironman
-How and why to test your Maximum Aerobic Power (MAP)
SHOWNOTES:
https://scientifictriathlon.com/tts399/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15 on formswim.com/tts.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. You can try the Zen8 risk-free for up to 30 days, and you can get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
-
Effect of Respiratory Muscle Training on Exercise Performance in Healthy Individuals A Systematic Review and Meta-Analysis - Illi et al. 2012
-
Limited Benefit of Fatmax-Test to Derive Training Prescriptions - Schwindling et al. 2013
-
Incremental exercise test design and analysis: implications for performance diagnostics in endurance athletes - Bentley et al. 2007
-
Peak power output predicts maximal oxygen uptake and performance time - Hawley & Noakes 1992
-
Carbohydrates – science and practice with Tim Podlogar, PhD | EP#354
-
What types of intervals are most effective? A scientific analysis with Michael Rosenblat | EP#243
-
Q&A on season planning, goal setting, and personal limiters | EP#372
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Gareth Sandford, PhD | EP#398
Gareth Sandford, PhD, is a physiologist at the Canadian Sports Institute Pacific. He has worked across 15 individual and team sports within three Olympic systems (UK, New Zealand and Canada) and three professional sports leagues (English football, cricket and rugby), supporting over 400 athletes that achieved 18 Olympic, Paralympic and World Championship medals and one world record. In this interview we discuss athlete profiling using the Anaerobic Speed Reserve, and how to optimise the training process for different types of athletes.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Athlete profiling and testing
-Endurance, Hybrid, and Speed profiles and their unique characteristics
-What is the Anaerobic Speed (Power) Reserve, and its underlying determinants?
-How to improve sprinting speed or peak power
-When and how to train for strengths and weaknesses
-Why doing a lot of high intensity training can hinder rather than help the athlete
-Critical Speed (Power) training
SHOWNOTES:
https://scientifictriathlon.com/tts398/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.
FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15.
LINKS AND RESOURCES:
-
Gareth's website (available from late July 2023) and Twitter and Research Gate profiles
-
Anaerobic Speed/Power Reserve and Sport Performance: Scientific Basis, Current Applications and Future Directions - Sandford et al. 2021
-
“Question Your Categories”: the Misunderstood Complexity of Middle-Distance Running Profiles With Implications for Research Methods and Application - Sandford & Stellingwerff 2019
-
Application of the Anaerobic Speed Reserve to Elite 800m running - Sandford 2018 (PhD thesis)
-
The anaerobic power reserve and its applicability in professional road cycling - Sanders & Heijboer 2018
-
Road to Tokyo 2020 Olympic Games: Training Characteristics of a World Class Male Triathlete - Cejuela and Sellés-Pérez 2022
-
Predicting High-Power Performance in Professional Cyclists - Sanders et al. 2016
-
Power profiling, critical power, and U23 cycling research with Peter Leo | EP#319
-
Durability in endurance sports with Ed Maunder, PhD and Stephen Seiler, Phd | EP#295
-
Nutrition for endurance and ultra-endurance athletes with Trent Stellingwerff, PhD | EP#265
-
Interval Training – Science and Application part 1 with Paul Laursen | EP#128
-
Interval Training – Science and Application part 2 with Paul Laursen | EP#129
-
Interval Training – Science and Application part 3 with prof. Paul Laursen | EP#163
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Bernardo Gonçalves | EP#397
Bernardo Gonçalves is an expert in aerodynamics and aerodynamic testing and optimisation, the founder of AeroEdge, and a pro continental cyclist. He is the person who has earned the trust to work directly with Scientific Triathlon pro triathletes on their aerodynamics. In this episode we discuss all things aerodynamics, and how triathletes of many different levels can improve their bike splits through aerodynamic optimisation.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Quantifying and exemplifying the importance of aerodynamics
-Why body position is by far the most important thing to optimise
-Position changes that are often beneficial
-Why more expensive bikes might not be any better than cheaper ones
-A case for shorter cranks
-Why track and road testing are the best ways of assessing aerodynamics for long distance triathletes (better than the wind tunnel)
-Common mistakes in aerodynamic testing
-Why W/CdA is much more important than W/kg
-How to interpret marketing claims made by the cycling industry
-Myths and misconceptions about aerodynamics and aero testing
SHOWNOTES:
https://scientifictriathlon.com/tts397/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. You can try the Zen8 risk-free for up to 30 days, and you can get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
-
Bernardo's Instagram profile
-
The latest on aero sensors and aero testing with Michael Liberzon | EP#339
-
Chain lubrication (save watts and money) with Adam Kerin | EP#323
-
Tire pressure, aerodynamics, and smart equipment upgrades with Josh Poertner | EP#235
-
Dan Bigham – aerodynamic testing, equipment, and making your bike fast | EP#229
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Brad Beer | EP#396
Brad Beer is a physiotherapist with over 17 years experience and clinical expertise in running and triathlon related injuries. He is head physiotherapist of the Super League Triathlon series, consultant physiotherapist for Triathlon Australia's Olympic Podium Centre, and he has also consulted for British Triathlon, Triathlon New Zealand and Athletics New Zealand and numerous Olympic and World Champion athletes. In this interview we dive deep into triathlon related injuries, rehabilitation and prevention.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-General advice on injury prevention, what to do if you do get injured, and the biggest mistakes athletes do that lead to injuries or after getting injured
-Swim, bike and run related injuries
-Symptoms and diagnosis of common triathlon injuries
-Treatment of common triathlon injuries
-Rehab and return to sport from common triathlon injuries
-Deep dive into running injuries, including managing running load, strength and conditioning, and energy availability
SHOWNOTES:
https://scientifictriathlon.com/tts396/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15 on formswim.com/tts.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. You can try the Zen8 risk-free for up to 30 days, and you can get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
-
The Physical Performance Show website, Instagram and Twitter
-
Blood tests and biomarkers for triathletes with Dr. Kush Joshi and Dr. Joel McCay | EP#249
-
Injury prevention, strength training, and running biomechanics with Eoin Everard, PhD | EP#336
-
Injury prevention and rehabilitation with James Debenham, PhD | EP#209
-
Injury prevention and recovery methods for triathletes with Nate Koch | EP#114
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Sophie Coldwell | EP#395
Sophie Coldwell is a short-course athlete from Great Britain, currently ranked 4th in the world and 5th in the World Triathlon Championship Series (WTCS) standings. She has her sights set on qualifying for the 2024 Olympic Games in Paris, and her strong start to the 2023 season could also see her battling it out for the World Triathlon Championship Series title. In this interview we learn more about Sophie's training, her background, and goals for the future.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Sophie's background in triathlon, goals for the 2023 season, and the Paris 2024 Olympic cycle
-The Olympic selection process, and what Sophie needs to do to qualify for Paris
-Sophie's training structure overall, and details about her swim, bike and run training
-A detailed breakdown of a full week of training
-How Sophie has improved her running
-The training environment in Loughborough, and the importance it has had in Sophie's development
-Life after Paris
SHOWNOTES:
https://scientifictriathlon.com/tts395/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.
FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15.
LINKS AND RESOURCES:
-
Sophie's Instagram and race results (World Triathlon website)
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Michele Zanini (part 2) | EP#394
Michele Zanini is a PhD candidate at the University of Loughborough studying the connection between running economy, durability, and strength training). He is also a physiologist and strength and conditioning coach with the Italian Triathlon Federation, and he has been working alongside the legendary running coach Renato Canova. This is part two of a two-part interview, part 1 was published last week in EP#393.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The science of strength training and endurance performance
-How to implement this type of strength training in practice
-The difference between the strength training described in the scientific literature and what some leading experts are proposing
-Working with Renato Canova (one of the greatest running coaches of all time)
-Canova's training principles and how amateur runners can apply them
SHOWNOTES:
https://scientifictriathlon.com/tts394/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. You can try the Zen8 risk-free for up to 30 days, and you can get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
-
Michele's Twitter profile
-
Strength training for endurance performance with Richard Blagrove, PhD | EP#292
-
Peak Performance – The Science of Success with Brad Stulberg | EP#28
-
Nitrate loading, marathons, and endurance sports science with prof. Andy Jones | EP#187
-
Peak Performance: Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success - book by Brad Stulberg and Steve Magness
-
El método Renato Canova. Claves del entrenamiento de maratón - Youtube video
-
Strength training improves 5-min all-out performance following 185min of cycling - Rønnestad et al. 2009
-
Strength training improves performance and pedaling characteristics in elite cyclists - Rønnestad et al. 2014
-
Strength training improves cycling performance, fractional utilization of VO2max and cycling economy in female cyclists - Vikmoen et al. 2015
-
Strength training improves double-poling performance after prolonged submaximal exercise in cross-country skiers - Øfsteng et al. 2017
-
Heavy strength training improves running and cycling performance following prolonged submaximal work in well-trained female athletes - Vikmoen et al. 2017
- Cardiorespiratory adaptations and performance improvement in response to high-intensity interval training in distance runners: physiological vs race pace approach - Mazzolari et al. 2022
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Michele Zanini (part 1) | EP#393
Michele Zanini is a PhD candidate at the University of Loughborough studying the connection between running economy, durability, and strength training). He is also a physiologist and strength and conditioning coach with the Italian Triathlon Federation, and he has been working alongside the legendary running coach Renato Canova. This is part one of a two-part interview.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Michele's role within the Italian triathlon federation
-How physiologists support athletes and coaches in a high-performance environment
-Testing protocols and how to make test results actionable
-Running economy, its determinants, and how it can be improved
-Durability, its determinants, and how it can be improved
SHOWNOTES:
https://scientifictriathlon.com/tts393/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15 on formswim.com/tts.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. You can try the Zen8 risk-free for up to 30 days, and you can get 20% off your first order on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
-
Michele's Twitter profile
-
Strength training for endurance performance with Richard Blagrove, PhD | EP#292
-
Nitrate loading, marathons, and endurance sports science with prof. Andy Jones | EP#187
-
Durability in endurance sports with Ed Maunder, PhD and Stephen Seiler, Phd | EP#295
-
Aerobic decoupling, durability and endurance performance with Daniel Muniz, PhD | EP#343
-
Modeling: optimal marathon performance on the basis of physiological factors - Joyner 1985
-
The Physiology of the World Record Holder for the Women's Marathon - Jones 2006
-
A physiologist's view of running economy - Daniels 1985
-
Running economy: Measurement, norms, and determining factors - Barnes and Kilding 2015
-
Effect of performance level on changes in economy during prolonged running - Zanini et al. 2022
-
Effects of Two Hours of Heavy-Intensity Exercise on the Power-Duration Relationship - Clark et al. 2018
-
Dynamics of the power-duration relationship during prolonged endurance exercise and influence of carbohydrate ingestion - Clark et al. 2019
-
Prolonged cycling reduces power output at the moderate-to-heavy intensity transition - Stevenson et al. 2022
-
The Importance of ‘Durability’ in the Physiological Profiling of Endurance Athletes - Maunder et al. 2021
-
Decoupling of Internal and External Workload During a Marathon: An Analysis of Durability in 82,303 Recreational Runners - Smyth et al. 2022
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Maria Francesca Piacentini, PhD | EP#392
Maria Francesca Piacentini, PhD, is Associate Professor at the University of Rome Foro Italico. Her research interests include overreaching and overtraining, training monitoring, and more recently, open water swimming and particularly the use of wetsuits in triathlon and open water swimming.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-An overview of the literature of wetsuits, and how wetsuits change performance, biomechanical, physiological and perceptual variables
-Comparing wetsuit and non-wetsuit swimming at a fixed speed and using a longer protocol to assess fatiguability with and without wetsuit
-Discussion points on wetsuit familiarity, when and how to use a wetsuit in training, using a trisuit underneath the wetsuit, the impact of water temperature, etc.
SHOWNOTES:
https://scientifictriathlon.com/tts392/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.
FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15.
LINKS AND RESOURCES:
-
Prof. Piacentini's Twitter and Research Gate profiles
-
Wetsuit Use During Open Water Swimming. Does It “Suit” Everybody? A Narrative Review - Quagliarotti et al. 2021
-
The Effects of a Wetsuit on Biomechanical, Physiological, and Perceptual Variables in Experienced Triathletes - Quagliarotti et al. 2023
-
Sempre con le ali ai piedi. Una vita da campione olimpico - Stefano Baldini's autobiography
-
Il guardiano della collina dei ciliegi - book by Franco Faggiani (about Japanese marathon runner Shizo Kanakuri)
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Tamara Jewett | EP#391
Tamara Jewett is a pro triathlete from Canada. Tamara has 8 Ironman 70.3 podiums on her resume, including 3 wins. She is known as being one of the fastest runners in triathlon and is currently ranked 9th in the world in the PTO rankings. In this interview we discuss Tamara's training, her progression through the sport, combining training with a full-time job (until 2022) and lots more.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Tamara's running background, and overcoming injuries and eating disorders
-Her 2023 season so far (winning Oceanside 70.3, 6th in PTO European Open) and goals for the rest of the year
-Detailed breakdown of a key training week before PTO European Open
-How she has improved her swim by slowing down and focusing on technique
-Being one of the fastest runners in triathlon on three runs per week (but about 60 km in those three runs)
-Combining training and racing as a professional with working a full-time (at times part-time) job until the fall of 2022
-Brick workouts, strength training, rest days, naps and more
SHOWNOTES:
https://scientifictriathlon.com/tts391/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. Get the special Zen8 x TTS bundle including the Swim Trainer and a number of ZEN8 training plans and on-demand workouts on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
-
Tamara's Instagram, website and race results (PTO website)
-
Thriving in a 24/7 World: An Energizing Tale about Growing through Pressure - book by Peter Jensen
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Pieter Rijnders | EP#390
Pieter Rijnders is a Belgian running, cycling and duathlon coach. He has worked with athletes at the highest level, including top duathletes Arnaud Dely and Maurine Ricour. In this interview we discuss Pieter's perspectives on training and coaching, and dive deep into specifics about duathlon training.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Pieter's approach to training and coaching
-Going into the weeds on duathlon training specifics (volume, intensity, key workouts etc)
-Specific examples of training weeks of world class duathletes Arnaud Dely and Maurine Ricour
-Transfer effects between run and bike training
-Training according to muscle fibre typology
-Top tips for amateur athletes and time-crunched athletes
SHOWNOTES:
https://scientifictriathlon.com/tts390/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15 on formswim.com/tts.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. Get the special Zen8 x TTS bundle including the Swim Trainer and a number of ZEN8 training plans and on-demand workouts on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
-
Pieter's Instagram (Toptimum Performance)
-
Training structure, periodisation and the science of winning with Jan Olbrecht, PhD | EP#198
-
The Science of Winning: Planning, Periodizing and Optimizing Swim Training - book by Jan Olbrecht
-
The Science of Running: How to find your limit and train to maximize your performance - book by Steve Magness
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Paul Newsome | EP#389
Paul Newsome is a swim coach with a wealth of experience in helping triathletes and open water swimmers get faster in the water. He is well-known as the founder of Swim Smooth, through which he has been providing coaching and education to athletes around the world for nearly twenty years. He recently worked directly with Chelsea Sodaro to improve her swim ahead of her Ironman World Championship victory in 2022.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-How Paul helped improve Chelsea Sodaro's swimming in the lead-up towards her Kona win in 2022
-A look into the structure of Chelsea's swim training
-Red Mist endurance training
-The hierarchy of stroke correction
-Cause and effect issues in swim technique (treat the root cause not the symptom)
-Using swim toys as an aid in technique assessment
-Finding the right stroke rate
SHOWNOTES:
https://scientifictriathlon.com/tts389/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.
FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15.
LINKS AND RESOURCES:
-
Paul's Instagram, Swim Smooth website, Swim Smooth Guru, and Swim Smooth Instagram
-
Swim Types and Fault Fixers with Swim Smooth’s Paul Newsome | EP#188
-
Swim training structure the Swim Smooth way with Paul Newsome (part 1) | EP#132
-
Swim training structure the Swim Smooth way with Paul Newsome (part 2) | EP#133
-
Video of Chelsea's swimming before and after working with Paul
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A on run training (part 2) | EP#388
Mikael and David Dhooge answer listener questions on the topic of run training for triathlon.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Running every day vs. 5-6 days a week
-The long run - best practices
-Can you run too slow?
-Hill reps for VO2max development
-Pacing and workout design of high-intensity intervals
-Key differences between run training for triathletes vs. runners
-Running form and biomechanics
-Strength training for run performance and injury prevention
-Best practices of using "super shoes"
SHOWNOTES:
https://scientifictriathlon.com/tts388/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. Get the special Zen8 x TTS bundle including the Swim Trainer and a number of ZEN8 training plans and on-demand workouts on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
-
Run training load, biomechanics, and injury risk with Max Paquette, PhD | EP#321
-
Running form and training talk with Bobby McGee (USA Triathlon) | EP#225
-
Max Paquette on Twitter (for credible running biomechanics information)
-
Increased oxygen uptake in well-trained runners during uphill high intensity running intervals: A randomized crossover testing - Held et al. 2023
-
Q&A on season planning, goal setting, and personal limiters | EP#372
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Matt Pendola | EP#387
Matt Pendola is a strength coach who has worked and is working with world-class triathletes such as Flora Duffy, Gwen Jorgensen, Ben Kanute and Kevin McDowell. In addition to strength training, he is also heavily involved in coaching and teaching running form, often in collaboration with Bobby McGee.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Assessing and improving mobility
-Basic strength training principles
-Periodisation and progression of strength training
-Using tests to determine strength training focus areas
-The importance of focusing on breathing when doing strength training-
-Common strength training mistakes to avoid
-Specific recommendations for busy amateur athletes
SHOWNOTES:
https://scientifictriathlon.com/tts387/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15 on formswim.com/tts.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. Get the special Zen8 x TTS bundle including the Swim Trainer and a number of ZEN8 training plans and on-demand workouts on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
-
Matt's website, Instagram and AnyQuestion profile
-
RunFORM podcast (with Matt Pendola and Bobby McGee)
-
RUNFORM program. Get 10% off and FREE access to the additional Triathlon In-Season Strength Anywhere program with the code THATTRIATHLONSHOW10. The first 5 to purchase RUNFORM or a yearly R3 membership get a free Zoom consultation with Matt.
-
Movement Improvement (free assessment)
-
Multisport Mobility Bootcamp - Free 4-week bootcamp by Matt for Triathlete Magazine
-
Running form and training talk with Bobby McGee (USA Triathlon) | EP#225
-
Practical application of sports psychology for triathletes with Dr. JoAnn Dahlkoetter | EP#108
-
Magical Running : A Unique Path to Running Fulfillment - book by Bobby McGee
-
Your Performing Edge: The Complete Mind-Body Guide for Excellence in Sports, Health, and Life - book by Dr. JoAnn Dahlkoetter
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Bent Rønnestad, PhD | EP#386
Bent Rønnestad, PhD, is a professor at the Inland Norway University of Applied Sciences. Bent has been heavily influential in the sports science world in areas such as concurrent training, high intensity interval training, periodisation, and heat training.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Is time near VO2max a good indicator for the effectiveness of an interval workout?
-Different types of interval sessions: short intervals, traditional long intervals, fast start long intervals, and variable long intervals
-How do the above types of sessions compare for acute responses (e.g. time at VO2max) and for training adaptations and performance improvements?
-Periodisation of interval training
-An overview of heat training and adaptations in both hot and temperate conditions
-Specific protocols used to increase hemoglobin mass, markers of performance and performance, and maintenance protocols
-For whom is heat training a recommended?
-How does heat training compare to altitude?
SHOWNOTES:
https://scientifictriathlon.com/tts386/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.
FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15.
LINKS AND RESOURCES:
-
Bent's Research Gate profile
-
Heat Training Efficiently Increases and Maintains Hemoglobin Mass and Temperate Endurance Performance in Elite Cyclists - Rønnestad et al. 2022
-
Heat suit training increases hemoglobin mass in elite cross‐country skiers - Rønnestad et al. 2022
-
Five weeks of heat training increases hemoglobin mass in elite cyclists - Rønnestad et al. 2020
-
High or Hot – Perspectives on altitude camps and heat acclimation training as preparation for prolonged stage races - Nybo et al. 2022
-
Systemic and muscular responses to effort-matched short intervals and long intervals in elite cyclists - Almquist et al. 2020
-
Superior performance improvements in elite cyclists following short intervals vs. effort‐matched long intervals training - Rønnestad et al. 2020
-
Optimizing Interval Training Through Power-Output Variation Within the Work Intervals - Bossi et al. 2019
-
Increasing Oxygen Uptake in Well-Trained Cross-Country Skiers During Work Intervals With a Fast Start - Rønnestad et al. 2019
-
Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis - Schumann et al. 2022
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A on run training (part 1) | EP#385
Mikael and James Teagle answer listener questions on the topic of run training for triathlon.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Long-term strategies for improving running speed
-Marathon preparation tips and strategies
-Run training structure for various triathlon race distances and scenarios
-How long should brick runs be for half and full distance triathlon?
-Pacing in mountain/trail running
-Using hills in training
-Running, walking, or standing recoveries between intervals
-Techy stuff: run power meters and lactate testing
SHOWNOTES:
https://scientifictriathlon.com/tts385/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. Get the special Zen8 x TTS bundle including the Swim Trainer and a number of ZEN8 training plans and on-demand workouts on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Dajo Sanders, PhD | EP#384
Dajo Sanders is a coach at Ineos Grenadiers and a sports scientist with Maastricht University. Dajo's primary research focus is related to performance, event demands and characteristics of professional road cyclists.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Dajo's coaching philosophy and methodology
-His role and responsibilities at Ineos Grenadiers
-Volume, intensity, recovery, periodisation, testing and more
-The most important research that informs Dajo's work
-What can amateurs learn from the training of pro cyclists, and what should they do differently?
-How to maximise your training on a limited time budget
SHOWNOTES:
https://scientifictriathlon.com/tts384/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15 on formswim.com/tts.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. Get the special Zen8 x TTS bundle including the Swim Trainer and a number of ZEN8 training plans and on-demand workouts on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
-
Dajo's Twitter, Research Gate and Instagram
-
How World Tour cyclists train, and a discussion on training load with Teun van Erp, PhD | EP#250
-
The Science of Running - book by Steve Magness
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Dustin Joubert, PhD & Dr. Amol Saxena, DPM | EP#383
We have two interviews in today's episode. First, Dr. Dustin Joubert discusses new research on the effect carbon fibre plated "super shoes" have at slower speeds and how it differs from at faster speeds. Then Dr. Amol Saxena shares a case series of how rapidly transitioning to running in super shoes may increase the risk of navicular bone stress injuries.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The running economy benefits of super shoes at 10 and 12 km/h, and how it compares to the previously studies speeds in the 14-16 km/h range
-More non-responders to super shoes at slower speeds?
-How the observed running economy improvements translate to performance gains at marathon times in the 3:30 to 4:15 range
-Navicular bone stress injuries: causes, symptoms, diagnosis and treatment
-A case series of how rapid transition to training and racing in super shoes may be linked with navicular bone stress injuries
-Advice for safely transitioning into running with super shoes
SHOWNOTES:
https://scientifictriathlon.com/tts383/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.
FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15.
LINKS AND RESOURCES:
-
Effects of Highly Cushioned and Resilient Racing Shoes on Running Economy at Slower Running Speeds - Joubert et al. 2023
-
Amol's website
-
Bone Stress Injuries in Runners Using Carbon Fiber Plate Footwear - Tenforde et al. 2023
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Jim Vance | EP#382
Jim Vance is a San Diego based coach, author and sports technology consultant. He is most well-known for his work with Ben Kanute (second at IM70.3 World Championships 2022 and 2017), but he also works with developing athletes focusing on short-course racing on the Olympic pathway, and he has a long background as a swim coach.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Jim's coaching philosophy and methodology
-Key principles and specific examples of how Jim approaches swim, bike, and run training in triathlon
-The two-day rule
-Working with Ben Kanute, and Ben's training leading into his 2nd place at the IM70.3 World Championships in 2022
-Strength training
-Jim's top advice for age-group triathletes
SHOWNOTES:
https://scientifictriathlon.com/tts382/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. Get the special Zen8 x TTS bundle including the Swim Trainer and a number of ZEN8 training plans and on-demand workouts on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
-
Triathlon 2.0: Data-Driven Performance Training - book by Jim
-
Run with Power: The Complete Guide to Power Meters for Running - book by Jim
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A on bike training | EP#381
Mikael and Lachlan Kerin answer listener questions on the topic of bike training for triathlon.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Road bike and TT bike power differences
-Doing intervals uphill vs on flats
-Can your easy cycling be too easy?
-How to execute endurance rides when the terrain is hilly
-Low cadence training
-Pacing strategies for races
-Using rollers instead of trainer
-Misc. equipment questions
SHOWNOTES:
https://scientifictriathlon.com/tts381/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15 on formswim.com/tts.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. Get the special Zen8 x TTS bundle including the Swim Trainer and a number of ZEN8 training plans and on-demand workouts on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
-
Q&A on season planning, goal setting, and personal limiters | EP#372
-
Torque training in cycling - the never-ending debate (article by Prof. Sebastian Sitko)
-
Watts it Worth - article by Dan Bigham on the £/W ratio of aerodynamic upgrades
-
Bike Fit 2nd edition: Optimise Your Bike Position for High Performance and Injury Avoidance - book by Phil Burt
-
Bike Fast Fit - app for bike fitting
-
MyVeloFit - another app for bike fitting
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Frederic Funk | EP#380
Fredric Funk is a pro triathlete from Germany with six IM70.3/Challenge Family titles to his name, currently ranked 9th in the world the PTO rankings, and with a strong 5th place at the IM70.3 World Championships in 2022. In this interview we discuss his training in great detail, with lots of numbers and specifics shared.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Frederic's transparency with his training and data
-His goals and race calendar for 2023
-Winter lab testing
-Breakdown of Frederic's latest training week, and insights into how he approaches swim, bike and run training
-Equipment and aerodynamics
-Training camps, altitude, and heat preparation
-Numbers and data (VO2max, bike race power, swim and run speed in time trials/races, carbohydrate intake etc.)
SHOWNOTES:
https://scientifictriathlon.com/tts380/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.
FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15.
LINKS AND RESOURCES:
-
Frederic's Instagram, Youtube-channel and Strava
-
Dan Lorang – coach of Jan Frodeno, Anne Haug and Bora Hansgrohe pro cycling team | EP#175
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Jason Boynton, PhD | EP#379
Jason Boynton, PhD, is a sports scientist and cycling coach with an interest in critical thinking and epistemology. In this interview, we dive deep into these topics and discuss how to improve our thinking about training, knowledge and evidence.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Critical thinking, skepticism and falsifiability
-Different levels of evidence
-What does it mean to "train scientifically" or be "evidence driven"?
-Pseudoscience, anecdotes, confirmation bias, logical fallacies and the placebo effect
-Examples of how to apply these concepts in training, science, and the world of endurance sport
SHOWNOTES:
https://scientifictriathlon.com/tts379/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. Get the special Zen8 x TTS bundle including the Swim Trainer and a number of ZEN8 training plans and on-demand workouts on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
-
Jason's website, Research Gate and Twitter profiles
-
The Cycling Performance Club Podcast (Jason is one of the co-hosts)
-
VLaMax, Polarised training, Fatigue and Complexity with Mark Burnley, PhD | EP#331
-
How World Tour cyclists train, and a discussion on training load with Teun van Erp, PhD | EP#250
-
Power profiling, critical power, and U23 cycling research with Peter Leo | EP#319
-
The Skeptic’s Guide To Sports Science with Nicholas Tiller, PhD | EP#239
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Energy availability with José Areta, PhD | EP#378
José Arteta, PhD, is a lecturer at the School of Sport and Exercise Sciences at Liverpool John Moores University. His primary interest is in the area of training-nutrition interactions in humans, including energy availability and low energy availability specifically, which is the main topic of today's interview.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-What is energy availability, and how is it different from energy balance?
-What is considered low energy availability?
-Symptoms and consequences of low energy availability
-The uncertainty around measuring energy availability in the field, and difficulties with interpreting it
-Diagnosis, detection and treatment of low energy availability
-Sex differences in low energy availability
-Weight loss and low energy availability
SHOWNOTES:
https://scientifictriathlon.com/tts378/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15 on formswim.com/tts.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. Get the special Zen8 x TTS bundle including the Swim Trainer and a number of ZEN8 training plans and on-demand workouts on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
-
José's profiles on Research Gate and Twitter
-
Low energy availability: history, definition and evidence of its endocrine, metabolic and physiological effects in prospective studies in females and males - Arteta et al. 2021
-
Patterns of energy availability of free-living athletes display day-to-day variability that is not reflected in laboratory-based protocols: Insights from elite male road cyclists - Taylor et al. 2022
-
RED-S (Relative Energy Deficiency in Sports) with Margo Mountjoy | EP#233
-
IOC consensus statement on relative energy deficiency in sport (RED-S) - Mountjoy et al. 2018
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A on swim training | EP#377
Mikael and Jack Hutchens answer listener questions on the topic of swim training for triathlon.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Training to translate pool swimming to open water swimming
-Training strategies for 1- to 2-mile open water swim races
-Differences between training for pool swimming and triathlon swimming
-Critical Swim Speed testing protocols and application
-Is using buoyancy shorts a good idea or a crutch to be avoided?
-How to swim easy enough on your easy days
-Flexibility training and strength training for swimming performance
SHOWNOTES:
https://scientifictriathlon.com/tts377/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.
FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15.
LINKS AND RESOURCES:
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Sebastian Sitko, PhD | EP#376
Sebastian Sitko, PhD, is a professor in sports science at the University of Zaragoza, a cycling and endurance sports coach, and a passionate athlete himself. In this interview we discuss a number of topics spanning a wide range from science and physiology to practical application and training principles.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-FTP: is it useful, and how to test it? How does it correspond to physiological markers?
-VO2max: is it important to know it, and if you do want to know it, how to go about it?
-Lab testing: how to get the most out of lab testing and avoid common pitfalls
-Sebastian's thoughts on the balance of volume and intensity, recovery and microcycle structure, periodisation, torque training, and more
SHOWNOTES:
https://scientifictriathlon.com/tts376/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. Get the special Zen8 x TTS bundle including the Swim Trainer and a number of ZEN8 training plans and on-demand workouts on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- The science of training load with Louis Passfield, PhD | EP#341
- Knowledge is Watt - Instagram account
- Performing and analysing torque intervals - by John Wakefield and Jeroen Swart
- Sport Nutrition - by Asker Jeukendrup and Michael Gleeson
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Alexandra Coates, PhD | EP#375
Alexandra Coates, PhD, is a postdoctoral fellow at the McMaster University in Canada. She is also a former elite short-course triathlete and triathlon coach.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Cardiac adaptations to endurance training
-How important and rate-limiting are cardiac adaptations for endurance performance?
-Stroke volume, VO2max, and what type of training to do to improve them?
-Transferring scientific knowledge into practical application
-What Alex would have done differently in her career knowing what she knows now
SHOWNOTES:
https://scientifictriathlon.com/tts375/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15 on formswim.com/tts.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. Get the special Zen8 x TTS bundle including the Swim Trainer and a number of ZEN8 training plans and on-demand workouts on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Alex profiles on Research Gate and Twitter
- Cardiac Remodeling in Elite Aquatic Sport Athletes - Coates et al. 2022
- Left Ventricular Structure and Function in Elite Swimmers and Runners - Currie et al. 2018
- Markers of Low Energy Availability in Overreached Athletes: A Systematic Review and Meta-analysis - Kuikman et al. 2022
- Superior performance improvements in elite cyclists following short intervals vs. effort‐matched long intervals training - Ronnestad et al. 2020
- What types of intervals are most effective? A scientific analysis with Michael Rosenblat | EP#243
- RED-S (Relative Energy Deficiency in Sports) with Margo Mountjoy | EP#233
- Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance - by Alex Hutchinson
- Mind, body, and the curiously elastic limits of human performance with Alex Hutchinson | EP#101
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Coach Melanie McQuaid | EP#374
Coach and professional triathlete Melanie McQuaid (still going strong at 49) returns to That Triathlon Show for another interview, this time focusing on Ironman and 70.3 distance training and racing.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Mel's overall approach to training for long-distance triathlon
-Diving into specifics on swimming, biking and running
-What training looks like early in the year (right now) far from racing
-Pacing in long-distance triathlon
-Running biomechanics
-How Mel has stayed competitive as a professional athlete while approaching her 50th birthday
SHOWNOTES:
https://scientifictriathlon.com/tts374/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.
FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15.
LINKS AND RESOURCES:
- Mel's website, Instagram and Twitter
- Training for Xterra and off-road triathlon with five-time world champion Melanie McQuaid | EP#196
- Altis coaching education
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Coach Frank Jakobsen | EP#373
Coach Frank Jakobsen returns to That Triathlon Show to discuss a number of topics pertinent to the start of the year.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Season analysis: how to do it and use the information gained going forward
-Periodisation strategies
-Training camps: benefits, considerations, and mistakes to avoid
-The Ironman World Championships in Kona and Nice: implications for athletes
SHOWNOTES:
https://scientifictriathlon.com/tts373/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. Get the special Zen8 x TTS bundle including the Swim Trainer and a number of ZEN8 training plans and on-demand workouts on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Frank Jakobsen – Performance, training and mindset | EP#231
- Workout fueling – best practices of top coaches | EP#306
- Kona preparation – best practices of top coaches | EP#309
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A on season planning, goal setting, and limiters | EP#372
Mikael answers listener questions (from Instagram and Newsletter followers) on the topics of season planning, goal setting, and personal limiters.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-How to set race goals (and account for factors like course, competitiveness of the field, etc)
-How to know what's realistic to aim for
-How to track the progress towards your goals
-How to establish limiters and assess if you're training to tackle them is working
-When is the best time to do a marathon if triathlon performance is your main goal?
-How to plan your season when you want to qualify for Kona but you don't know if you will manage to qualify or not
SHOWNOTES:
https://scientifictriathlon.com/tts372/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15 on formswim.com/tts.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. Get the special Zen8 x TTS bundle including the Swim Trainer and a number of ZEN8 training plans and on-demand workouts on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Best of 2022 on That Triathlon Show | EP#371
A round-up of some of the best episodes and moments from That Triathlon Show in 2022.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Tim Reed
-Bex Milnes
-Mark Burnley
-Tim Podlogar
-Alan Murchison
-Glenn Poleunis
-Paulo Sousa
-Eoin Everard
-Erin Carson
-Tom Bell
-Andrew Sellars
SHOWNOTES:
https://scientifictriathlon.com/tts371/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration help athletes perform at their best through their online tools, patented Sweat Test and range of electrolytes and fueling products. Use the free Fuel & Hydration Planner and receive a personalised plan for your carbohydrate, sodium and fluid intake. If you want further help, book a free 20-minute video consultation to chat through your plan. Listen out for the code in today's show to get 15% off your first order of PF&H electrolytes and fueling products. If you missed the code, just email hello@pfandh.com.
FORM Smart Swim Goggles give you unprecedented real-time feedback in your swim training through a display on the goggle lens. See every split to stay on pace, track your stroke rate and don't let it drop, use heart rate to become more scientific and precise with your training (through integration with Polar HR monitors) and analyse more in-depth metrics post-swim in the app. You can also use a vast library of workouts or training plans, or build your own guided workouts. Get 15% off the goggles with the code TTS15.
LINKS AND RESOURCES:
- Training talk with Tim Reed | EP#350
- Training talk with Bex Milnes | EP#353
- VLaMax, Polarised training, Fatigue and Complexity with Mark Burnley, PhD | EP#331
- Carbohydrates – science and practice with Tim Podlogar, PhD | EP#354
- The Performance Chef – Alan Murchison | EP#366
- Training talk with Glenn Poleunis | EP#335
- Training talk with Paulo Sousa | EP#360
- Injury prevention, strength training, and running biomechanics with Eoin Everard, PhD | EP#336
- Strength coach Erin Carson | EP#367
- Training talk with Tom Bell | EP#356
- Physiology, testing and respiratory training with Andrew Sellars | EP#361
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
The Future of That Triathlon Show | EP#370
In this episode, we discuss the results of the recent That Triathlon Show listener survey, and what that means for how the show will develop and (hopefully) improve in 2023 and beyond.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-A detailed summary of the That Triathlon Show survey, including both positive and negative feedback
-A completely transparent peek behind the curtains of how Mikael analysed and interpreted the survey responses
-What this means for That Triathlon Show going forward. What changes can you expect, and what can you expect will stay the same?
SHOWNOTES:
https://scientifictriathlon.com/tts370/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. Get the special Zen8 x TTS bundle including the Swim Trainer and a number of ZEN8 training plans and on-demand workouts on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Sign up for the Scientific Triathlon newsletter
- TTS Thursday episode archive
- Beginner Tip episode archive
- Q&A episode archive
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Olav Aleksander Bu | EP#369
Olav Aleksander Bu is the coach of Kristian Blummenfelt and Gustav Iden. He returns to the podcast (see also EP#264) for another in-depth discussion of training, racing, science, coaching and what makes these two athletes so exceptional.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Going from short-course to long-course and back again
-Key swim, bike and run sessions for short course and long course, respectively
-Recovery between races (e.g. Kristian becoming 70.3 World Champion 3 weeks after finishing 3rd in Kona)
-An in-depth look into Kristian's and Gustav's swim training
-The importance of specificity
-The balance between VO2max and economy
-How would Olav coach an amateur athlete with 10 hours per week to train?
-Other age-group related questions: good and bad things to spend money on, training mistakes, do physiological measurements matter...
-Talent, talent development, nature and nurture
-Olav's favourite piece of gear or equipment
SHOWNOTES:
https://scientifictriathlon.com/tts369/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using their FREE Fuel & Hydration planner. Book a FREE one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@pfandh.com and they will be happy to help.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. Get the special Zen8 x TTS bundle including the Swim Trainer and a number of ZEN8 training plans and on-demand workouts on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Olav Aleksander's Twitter and Instagram
- Applied triathlon science with Olav Aleksander Bu (Norwegian Triathlon Olympic team) | EP#264
- Olympic gold medal training and preparation with Arild Tveiten | EP#304
- Arild Tveiten – coach of Kristian Blummenfelt, Gustav Iden and Casper Stornes on triathlon training the Norwegian way | EP#223
- How Norway became a triathlon powerhouse with head coach Arild Tveiten | EP#154
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
The Hour record and aerodynamics with Dan Bigham | EP#368
Dan Bigham is a performance engineer at INEOS Grenadiers, founder of Wattshop, and former World Hour Record holder (with 55.548 km). In this interview, we discuss the hour record, the Sub7 project that he was heavily involved in, and the latest and greatest in the world of aerodynamics.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Dan's training, testing, and overall preparation leading into the Hour Record
-Pacing strategies and dealing with the heat
-Dan's estimated power and CdA for the Hour, and could he go even faster?
-The Sub7/Sub8 project
-Do's and don'ts (or what works and what doesn't) in aerodynamics based on Dan's current knowledge
-Aero-impact of trisuits, calf guards, shoes, camelbacks, Anemoi Sailfish hydration system, and rolling resistance impact of tires
-Listener questions on aerodynamics (shaved legs, craziest thing Dan has ever done in the name of aero, and more)
SHOWNOTES:
https://scientifictriathlon.com/tts368/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using their FREE Fuel & Hydration planner. Book a FREE one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@pfandh.com and they will be happy to help.
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- That Triathlon Show Listener Survey
- Dan's Instagram, Twitter and the Wattshop website
- Start at the End: How Reverse-Engineering Can Lead to Success - Dan's book
- Dan Bigham – aerodynamic testing, equipment, and making your bike fast | EP#229
- Sub7/Sub8 with Jacob Tipper | EP#344
- Training Talk with Jacob Tipper | EP#345
- More aero-episodes on That Triathlon Show
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Strength coach Erin Carson | EP#367
Erin Carson is a strength coach working with a number of the world's best short- and long-course triathletes. In the Ironman 70.3 World Championships recently, athletes working with Erin swept the women's podium (Taylor Knibb, Paula Findlay and Emma Pallant-Browne). In this interview, we discuss what the strength training of these athletes looks like, and we also discuss strength training from the perspective of age-group triathletes.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-How Erin works and operates as a strength coach
-The objective of strength training for world-class athletes
-The specific strength training programs of Taylor Knibb, Paula Findlay, and Emma Pallant-Browne
-There's more to strength training than lifting weights
-The most important movements and exercises for age-group athletes to master
-Home-based strength training
SHOWNOTES:
https://scientifictriathlon.com/tts367/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. Get the special Zen8 x TTS bundle including the Swim Trainer and a number of ZEN8 training plans and on-demand workouts on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- That Triathlon Show Listener Survey
- ECFIT (Erin's business) website, Youtube and Instagram
- Get 30 days FREE access to ECFIT Strength On Demand Premium
- Mobility, Stability, and Strength with Erin Carson | EP#137
- Strength training episode archive
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
366 The Performance Chef - Alan Murchison
Alan Murchison is a lifelong endurance athlete, and one of few athletes to both run under 30 minutes for 10k and ride under 18 minutes for 10 miles. He is also a chef, with 25 years of experience in Michelin starred kitchens. Today he runs Performance Chef, where he works with athletes from amateur level up to the highest possible level in the sports of triathlon, cycling, and other endurance sports. He brings a practical and holistic perspective to food and nutrition for endurance athletes.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-How Alan works with athletes depending on their needs
-Key principles of nutrition in training and outside of training
-Energy and macronutrient intake, and thinking in terms of easy, moderate and hard days
-Should you track your food intake?
-Supplements - are there any worth taking?
-Different diets and intolerances, and how to manage them
-What can amateurs learn from professionals, and what we should not try to copy
-Specific advice for female athletes
SHOWNOTES:
https://scientifictriathlon.com/tts366/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using their FREE Fuel & Hydration planner. Book a FREE one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@pfandh.com and they will be happy to help.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. Get the special Zen8 x TTS bundle including the Swim Trainer and a number of ZEN8 training plans and on-demand workouts on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- That Triathlon Show Listener Survey
- Alan's website and Instagram
- The Cycling Chef: Recipes for Performance and Pleasure - Alan's cookbook
- Supporting Champions by Steve Ingham
- The 7 Habits of Highly Effective People by Stephen Covey
- The Midlife Cyclist: The Road Map for the +40 Rider Who Wants to Train Hard, Ride Fast and Stay Healthy by Phil Cavell
- More Fuel You: Understanding Your Body & How to Fuel Your Adventures by Renee McGregor
- Babish Culinary Universe - Youtube-channel about cooking
- Carbohydrates – science and practice with Tim Podlogar, PhD | EP#354
- Workout fueling – best practices of top coaches | EP#306
- Nutrition for endurance and ultra-endurance athletes with Trent Stellingwerff, PhD | EP#265
- Caffeine in racing – best practices with Andy Blow | EP#346
- Caffeine and Endurance Performance with Ajmol Ali, PhD | EP#234
- Evidence-based supplements for triathletes and endurance athletes | EP#193
- IOC consensus statement: dietary supplements and the high-performance athlete - Maughan et al. 2018
- The menstrual cycle and oral contraception – impact on exercise performance with Kelly McNulty | EP#280
- Period of the period - trustworthy educational content about women's health and performance
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter
Nutrition and hydration data from Kona and 70.3 Worlds with Andy Blow | EP#365
Andy Blow of Precision Fuel & Hydration joins us to discuss the exact numbers of carbohydrate, fluid and sodium intake of Fenella Langridge, Sarah Crowley and Leon Chevalier (all top-10 in Kona) as well as Emma Pallant-Browne (third in the Ironman 70.3 World Championships in St George).
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Carbohydrate, fluid, and sodium intake of Fenella Langridge, Sarah Crowley and Leon Chevalier in Kona
-How Kona differs from most other Ironman races due to the extreme environmental conditions
-Carbohydrate, fluid, and sodium intake of Emma Pallant-Browne in 70.3 Worlds
-How to change your nutrition and hydration plan for cold conditions like this year's race in St George
-The process Fenella, Sarah, Leon and Emma go through when they come up with their race hydration and nutrition strategies
SHOWNOTES:
https://scientifictriathlon.com/tts365/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using their FREE Fuel & Hydration planner. Book a FREE one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@pfandh.com and they will be happy to help.
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- PF&H website, Instagram and Twitter
- Kona case studies: Leon Chevalier, Fenella Langridge, Sarah Crowley
- All PF&H athlete case studies
- Carbohydrate intake in racing – a case for going very high with Aitor Viribay Morales (Astana Pro Team) | EP#269
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Psychology and triathlon performance with Stuart Holliday | EP#364
Stuart Holliday is a Chartered psychologist working primarily with endurance athletes. In the past, Stuart has been working with Olympic and Paralympic squads, as well as with the Liverpool FC Academy and the England Netball team. In this interview, we discuss sports psychology in a triathlon context.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Self-talk, and having an "inner coach" that is both instructional and motivational
-Goal setting in your sport and in your mental performance
-Visualisation
-Mindfulness meditation
-Dealing with pre-race anxiety
-Improving your self-confidence
-Having the mental skills to perform through the tough moments in a race
SHOWNOTES:
https://scientifictriathlon.com/tts364/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. Get the special Zen8 x TTS bundle including the Swim Trainer and a number of ZEN8 training plans and on-demand workouts on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Focused Mind Coaching (Stu's practice) website, podcast, and Instagram
- Recommended books: How Bad Do You Want It (Matt Fitzgerald), The Comeback Quotient (Matt Fitzgerald), The Chimp Paradox (Dr. Steve Peters), Run Like a Pro (Even If You're Slow) (Matt Fitzgerald and Ben Rosario)
- Sports psychology and applied neuroscience with Simon Marshall, PhD and Lesley Paterson | EP#282
- Functional Mental Toughness with Bradford Cooper, PhD | EP#228
- Practical application of sports psychology for triathletes with Dr. JoAnn Dahlkoetter | EP#108
- Mind, body, and the curiously elastic limits of human performance with Alex Hutchinson | EP#101
- Mental skills and the psychology of suffering with Carrie Cheadle | EP#97
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Training characteristics of world class distance runners with Øyvind Sandbakk, PhD | EP#363
Øyvind Sandbakk, PhD, is a professor at the Norwegian University for Science and Technology and director for its Centre for Elite Sports Research. He is also the editor-in-chief for the International Journal of Sports Physiology and Performance. In this interview we discuss a few general science and coaching topics, but mostly we dive deep into a recent review paper on the training characteristics of world class distance runners.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Going beyond just the published literature when gathering data on results-proven practice of world class distance runners for this review
-Training periodisation and racing schedules
-Training volume, intensity, and types of workouts
-Altitude training and tapering strategies
-The importance of the "art of coaching"
SHOWNOTES:
https://scientifictriathlon.com/tts363/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using their FREE Fuel & Hydration planner. Book a FREE one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@pfandh.com and they will be happy to help.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. Get the special Zen8 x TTS bundle including the Swim Trainer and a number of ZEN8 training plans and on-demand workouts on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Øyvind's Twitter and Research Gate profiles
- The Training Characteristics of World-Class Distance Runners: An Integration of Scientific Literature and Results-Proven Practice - Haugen et al. 2022
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Traditional vs. block periodisation with Nicki Winfield Almquist, PhD | EP#362
Nicki Winfield Almquist, PhD, is a post-doctoral researcher at University of Copenhagen, Denmark. In this interview, we discuss a recent study comparing the effects of 12 weeks of block periodisation with "best practice" cyclic, progressive traditional periodisation, as well as the general consensus on different periodisation patterns.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Defining block periodisation and cyclic, progressive traditional periodisation
-Previous evidence showing some benefits of using a block periodisation approach vs. traditional periodisation
-The findings of this new, more methodologically solid comparison of block and traditional periodisation
-Block periodisation as a tool in the toolbox
-Conclusions on the science and practice of periodisation patterns
SHOWNOTES:
https://scientifictriathlon.com/tts362/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using their FREE Fuel & Hydration planner. Book a FREE one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@pfandh.com and they will be happy to help.
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Nicki's Twitter, Instagram and Research Gate
- Including sprint training in cycling – training responses and peformance improvements with Nicki Winfield Almquist, PhD | EP#300
- No Differences Between 12 Weeks of Block-vs. Traditional-Periodized Training in Performance Adaptations in Trained Cyclists - Winfield Almquist et al. 2022
- Block periodization of endurance training – a systematic review and meta-analysis - Mølmen et al. 2019
- Block vs. Traditional Periodization of HIT: Two Different Paths to Success for the World’s Best Cross-Country Skier - Solli et al. 2019
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Physiology, testing and respiratory training with Andrew Sellars | EP#361
Andrew Sellars, MD, is the team director of Balance Point Racing, a triathlon and cycling club based in British Columbia, Canada. He is also the co-founder of sports technology companies VO2 Master (that manufactures a portable metabolic analyser) and BreatheWayBetter (a respiratory training device). In this interview, we discuss training, testing, and dive deep into breathing, the respiratory system, and respiratory training.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-A physiological systems based approach to endurance training
-Differences between structural and functional adaptations to endurance training
-Andrew's approach to testing and athlete assessments, and how it has changed over time
-An overview of the respiratory system in endurance sports
-Respiratory training: scientific and anecdotal evidence, and practical applications
SHOWNOTES:
https://scientifictriathlon.com/tts361/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. Get the special Zen8 x TTS bundle including the Swim Trainer and a number of ZEN8 training plans and on-demand workouts on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Training talk with Paulo Sousa | EP#360
Paulo Sousa is the coach behind one of the longest-standing and most successful international squads on the short-course triathlon circuit. Seven of his athletes qualified for the Tokyo Olympics. In addition to short-course specialists like Taylor Spivey and Summer Rappaport, he also coaches middle-distance specialists Paula Findlay and Eric Lagerstrom. In this episode we discuss the squad, the short-course triathlon scene, and get to hear Paulo's thoughts on training and coaching.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-How does his squad operate, who are the current members, and where do they base themselves for training camps?
-How the athletes train and recover between races
-Differences between a private squad like Paulo's and federation-led squads
-Paulo's perspectives on training, including the importance of not putting yourself in a box
-The basis of the swim, bike and run program of the squad
-Coaching Eric Lagerstron and Paula Findlay who are not training for short-course racing and are not members of the squad
SHOWNOTES:
https://scientifictriathlon.com/tts360/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using their FREE Fuel & Hydration planner. Book a FREE one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@pfandh.com and they will be happy to help.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique Dryland Swim Trainer that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and core activation, and it helps you stay consistent even if you don’t have much time to train. Get the special Zen8 x TTS bundle including the Swim Trainer and a number of ZEN8 training plans and on-demand workouts on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Paulo's Twitter and Instagram
- High-performance coaching with elite coach Paulo Sousa | EP#26
- Video with Eric Lagerstrom, Paula Findlay and Paulo Sousa
- Real Coaching podcast with Joel Filliol and Paulo Sousa
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Training, coaching and podcasting with Mikael Eriksson and Kolie Moore | EP#359
This is a conversation between Mikael Eriksson and Kolie Moore (of Empirical Cycling) that originally aired on Kolie's Empirical Cycling Podcast.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Self-doubt in coaching and the coaching mindset
-Behind the scenes of That Triathlon Show (the why behind it, guests that excited Mikael the most, how he prepares for his episodes, and more)
-The risk of bias and creating echo chambers in coaching and in podcasting
-The coach-athlete relationship
-How Mikael approaches evolving and improving his coaching
-Managing the training load and managing intensity in triathlon
-Thoughts on reverse periodisation
-Training monitoring and prescription
-Assorted thoughts on the professional scene in short-course and long-course triathlon
-Assorted listener questions
SHOWNOTES:
https://scientifictriathlon.com/tts359/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using their FREE Fuel & Hydration planner. Book a FREE one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@pfandh.com and they will be happy to help.
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Kolie's website and Instagram (Empirical Cycling)
- Empirical Cycling Podcast
- Why Facts Don't Change Our Minds - article on The New Yorker referencing very interesting research
- Ultra Runner vs Iron Man (fun, silly Youtube-video)
- Running, Peaking, and Suffering with Olympic gold-medal coach Malcolm Brown | EP#96
- World Champions keep things simple: training masterclass with Joel Filliol | EP#172
- Dan Lorang – coach of Jan Frodeno, Anne Haug and Bora Hansgrohe pro cycling team | EP#175
- How Norway became a triathlon powerhouse with head coach Arild Tveiten | EP#154
- Arild Tveiten – coach of Kristian Blummenfelt, Gustav Iden and Casper Stornes on triathlon training the Norwegian way | EP#223
- Olympic gold medal training and preparation with Arild Tveiten | EP#304
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Muscle oxygen saturation and iliac artery flow limitation with Jem Arnold | EP#358
Jem Arnold is a physiotherapist, coach and PhD student. Currently, his main research focus is investigating FLIA: blood flow limitation of the iliac artery, a condition that affects certain athletes even at the very elite level, sometimes with surgery as the end outcome. Jem is also very involved and knowledgeable in using NIRS (near-infrared spectroscopy) to measure muscle oxygen saturation (SmO2). We dive deep into how using NIRS and SmO2 can inform workout execution as well as training interventions and athlete profiling.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-What is NIRS and what is muscle oxygen saturation?
-The balance of oxygen delivery (to the capillaries surrounding muscle tissue - supply) and extraction (by the muscles from the capillaries - demand)
-NIRS testing protocols, and how it relates (and does not relate) to oxygen uptake (VO2) and lactate measurments
-Using NIRS to profile athletes
-Using NIRS in high-intensity workouts to optimise interval execution
-Blood flow limitation of the iliac artery (FLIA) - what is it, and what is its prevalence among athletes
-Risk factors for FLIA
-Current detection and diagnosis methods of FLIA, as well as treatment options
-How Jem's research aims to find methods by which FLIA detection can be improved
SHOWNOTES:
https://scientifictriathlon.com/tts358/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
ZEN8 - The ZEN8 Indoor Swim Trainer is a unique swim bench that allows you to improve technique, power, and swim training consistency. With the trainer you can do specific power and technique work, including working on your catch and your core activation, and it makes it easier to stay consistent even when you can't go to the pool. Get the special Zen8 x TTS bundle including the swim bench and a number of Zen8 training plans and on-demand workouts on zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Jem's Twitter, email, and his blog Sparecycles
- Muscle Oxygen Saturation (SmO2) with Roger Schmitz | EP#85
- What types of intervals are most effective? A scientific analysis with Michael Rosenblat | EP#243
- Applied triathlon science with Olav Aleksander Bu (Norwegian Triathlon Olympic team) | EP#264
- Moxy - well-established NIRS device
- Train.Red - another NIRS device also used and recommended by Jem
- Comparing the Respiratory Compensation Point With Muscle Oxygen Saturation in Locomotor and Non-locomotor Muscles Using Wearable NIRS Spectroscopy During Whole-Body Exercise - Yogev et al. 2022
- A longitudinal study on the interchangeable use of whole-body and local exercise thresholds in cycling - Caen et al. 2022
- Thresholds, Constructs, and Confidence Intervals - blog post by Jem
- Why is there Two Different Moxy Monitor SmO2 Profiles? w/ Jem Arnold - UTH1 - Upside Strength Podcast
- Maxima MC self-check questionnaire for FLIA (flow limitation of the iliac artery)
- Short- and long-term results of operative iliac artery release in endurance athletes - van Hooff et al. 2022
- Rejuvenated and recharged: Tayler Wiles eyeing return to the pro peloton after surgery - Velonews article
- Feature: Arterial disease and cycling - Velonews article
- Cyclists' Iliac Syndrome - Interest group - Facebook group
- Cyclist Alliance - List of international vascular specialists with experience in FLIA
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Alcohol and endurance sports with Ben Desbrow, PhD | EP#357
Ben Desbrow, PhD, is a professor at Griffith University (Queensland, Australia) with academic interests in nutrition and dietetics in both athletic and clinical populations. He also has a foot in the applied side of sports nutrition, being an Accredited Practicing Dietitian, working for example with Rugby League team Gold Coast Titans. In this interview, we discuss the science and practice of alcohol in endurance sports.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-What is alcohol, and how is it processed and metabolised in the body?
-The existing scientific research available on alcohol in an athletic context
-The dose makes the poison: a discussion on alcohol dosage
-Alcohol and the 4 R's of recovery: refuelling, rehydration, repair and relax (or rest)
-Can you have a small amount of alcohol with no negative consequences?
-The zone of regret (and how to avoid it)
-Alcohol and calories
-Practical advice around alcohol consumption and habits
SHOWNOTES:
https://scientifictriathlon.com/tts357/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using their FREE Fuel & Hydration planner. Book a FREE one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@pfandh.com and they will be happy to help.
ZEN8 - The ZEN8 Indoor Swim Trainer is a one of a kind swim bench for time-crunched triathletes looking to improve their swim technique, power and propulsion, and consistency of swim training. It is very affordable, about the price of a pair of running shoes, and Zen8 offer free shipping in the US and the UK. Best of all, you can try it risk-free. If you don't love it after two weeks, send it back and get a full refund. Get 20% off your order at zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Ben's Twitter and Research Gate
- Glycogen metabolism and optimising glycogen resynthesis with Bob Murray, PhD | EP#252
- Heart Rate Variability – New perspectives and insights with Marco Altini, PhD | EP#325
- Ultramarathon Man: Confessions of an All-Night Runner - book by Dean Karnazes
- The Billionaire Who Wasn't: How Chuck Feeney Secretly Made and Gave Away a Fortune - book by Conor O'Clery
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Training talk with Tom Bell | EP#356
Tom Bell is a coach, performance consultant, and elite cyclist based in Yorkshire, United Kingdom. He is the founder of the coaching business High North, that also produces great educational blog posts that go beyond what can be found in the vast majority of media outlets in the endurance sports industry. In this interview we dive deep into Tom's approach to training and coaching, and various bits and pieces on topics of interest.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Long-term planning and goal setting
-Monitoring training responses
-Testing in the field and in the lab
-How Tom applies progressive overload in training
-Recovery
-Indoor vs. outdoor training considerations, as well as considerations for different types of terrain
-Low-cadence work on the bike
-Strength training for cyclists
SHOWNOTES:
https://scientifictriathlon.com/tts356/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using their FREE Fuel & Hydration planner. Book a FREE one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@pfandh.com and they will be happy to help.
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- High North website (Tom's coaching business) and Tom's Instagram profile
- Carbohydrates - science and practice with Tim Podlogar, PhD | EP#354
- Effects of polarized, pyramidal, and combined training periodisations with Luca Filipas, PhD | EP#328
- The menstrual cycle and oral contraception – impact on exercise performance with Kelly McNulty | EP#280
- Scientific Training for Endurance Athletes with Dr. Philip Skiba | EP#311
- Intensity, volume, rest, nutrition, coaching and triathlon myth-busting with Dr. Philip Skiba | EP#173
- Daniels' Running Formula - book by Jack Daniles
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Neuromuscular fatigue - mechanisms and applications with Callum Brownstein, PhD | EP#355
Callum Brownstein, PhD, is a lecturer in exercise physiology at Newcastle University. Callum has conducted extensive research in fatigability, and the mechanisms of neuromuscular fatigue in (among others) endurance exercise. In this interview, we dive deep into the mechanisms and applications of neuromuscular fatigue in an endurance sports context.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-What is fatigue?
-Differentiating between impairments in contractile function ("peripheral fatigue") and voluntary activation ("central fatigue")
-How can fatigue and its underlying mechanisms be measured?
-Different fatigue mechanisms in cycling vs. running
-Differences in magnitude of fatigue and fatigue mechanisms between the different intensity domains
-The impact of exercise duration on fatigue
-Practical applications for triathletes and endurance athletes
SHOWNOTES:
https://scientifictriathlon.com/tts355/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
ZEN8 - The ZEN8 Indoor Swim Trainer is a one of a kind swim bench for time-crunched triathletes looking to improve their swim technique, power and propulsion, and consistency of swim training. It is very affordable, about the price of a pair of running shoes, and Zen8 offer free shipping in the US and the UK. Best of all, you can try it risk-free. If you don't love it after two weeks, send it back and get a full refund. Get 20% off your order at zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Callum's Twitter and Research Gate
- Disparate Mechanisms of Fatigability in Response to Prolonged Running versus Cycling of Matched Intensity and Duration - Brownstein et al. 2022
- Power Output Manipulation from Below to Above the Gas Exchange Threshold Results in Exacerbated Performance Fatigability - Brownstein et al. 2022
- Neuromuscular responses to fatiguing locomotor exercise - Brownstein et al. 2022
- Durability in endurance sports with Ed Maunder, PhD and Stephen Seiler, Phd | EP#295
- Carbohydrates - science and practice with Tim Podlogar, PhD | EP#354
- VLaMax, Polarised training, Fatigue and Complexity with Mark Burnley, PhD | EP#331
- Muscle and Exercise Physiology - book by Jerzy Zoladz
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Carbohydrates - science and practice with Tim Podlogar, PhD | EP#354
Tim Podlogar, PhD, is a Research Fellow at the University of Brimingham, Assistant Professor at the University of Primorska (Slovenia), and nutritionist for the Bora Hansgrohe World Tour cycling team. One of Tim's main areas of expertise is the science and practice of carbohydrates in endurance sports, and this is the topic for today's interview.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Carbohydrates before, during, and after competition
-When and why to use glucose and fructose
-Is 120 g/h carbohydrate feeding superior to the commonly recommended 90 g/h?
-Training in a glycogen-depleted state
-Reverse engineering your carbohydrate intake by looking at upcoming workout demands
-Continuous blood-glucose monitoring
-Training the gut
SHOWNOTES:
https://scientifictriathlon.com/tts354/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using their FREE Fuel & Hydration planner. Book a FREE one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@pfandh.com and they will be happy to help.
ZEN8 - The ZEN8 Indoor Swim Trainer is a one of a kind swim bench for time-crunched triathletes looking to improve their swim technique, power and propulsion, and consistency of swim training. It is very affordable, about the price of a pair of running shoes, and Zen8 offer free shipping in the US and the UK. Best of all, you can try it risk-free. If you don't love it after two weeks, send it back and get a full refund. Get 20% off your order at zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Tim's website, Instagram and Twitter
- Nutrition at the cycling World Tour level with Robert Gorgos (Bora-Hansgrohe nutritionist) | EP#267
- RED-S (Relative Energy Deficiency in Sports) with Margo Mountjoy | EP#233
- The menstrual cycle and oral contraception – impact on exercise performance with Kelly McNulty | EP#280
- Carbohydrate intake in racing – a case for going very high with Aitor Viribay Morales (Astana Pro Team) | EP#269
- Musculoskeletal adaptations, “train low” strategies, and muscle fiber types with prof. John Hawley | EP#248
- High carbohydrate, low carbohydrate, or periodised carbohydrate intake with Louise Burke, PhD | EP#236
- High rates of fat oxidation are maintained after the sleep low approach despite delayed carbohydrate feeding during exercise (NB. Delayed feeding in train-low strategies) - Podlogar et al 2021 (full text link)
- Increased exogenous but unaltered endogenous carbohydrate oxidation with combined fructose-maltodextrin ingested at 120 g h -1 versus 90 g h -1 at different ratios (NB. 90 g/h vs. 120 g/h carbohydrate) - Podlogar et al. 2022
- Progressive increase in glucose transport and GLUT-4 in human sarcolemmal vesicles during moderate exercise (NB. GLUT4 needs time to be translocated to the muscle membrane - reason for progressive feeding) - Kristiansen et al. 1997
- Muscle glycogen utilization during prolonged strenuous exercise when fed carbohydrate (NB. No muscle glycogen sparing with CHO but prolonged endurance -> yet blood CHO source then rescues low muscle glycogen levels -> so 120 might be better than 90 if being able to oxidise it) - Coyle et al. 1986
- Glucose Plus Fructose Ingestion for Post-Exercise Recovery-Greater than the Sum of Its Parts? (NB. Why fructose?) - Gonzalez et al. 2017
- Performance effects of periodized carbohydrate restriction in endurance trained athletes - a systematic review and meta-analysis (NB. review of CHO restriction) - Gejl & Nybo 2021
- Effect of Carbohydrate Content in a Pre-event Meal on Endurance Performance-Determining Factors: A Randomized Controlled Crossover-Trial (NB. Blood glucose rises similarly as lactate on a graded test) - Aandahl et al. 2021
- "Addition of fructose to a carbohydrate-rich breakfast improves cycling endurance capacity in trained cyclists" (NB. Breakfast study) - Podlogar et al. Will be published in the International Journal of Sport Nutrition and Exercise Metabolism.
- Exercise Physiology: Theory and Application to Fitness and Performance - Book by Scott Powers et al.
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Training talk with Bex Milnes | EP#353
Bex Milnes is the Lead Paratriathlon Coach at British Triathlon's performance centre in Loughborough, where she coaches Paralympic and Commonwealth Games medalists like George Peasgood and Claire Cashmore. She is also the coach of top-class long-course triathletes like her partner Nikki Bartlett and India Lee. In this interview we discuss Bex' approach to triathlon training and coaching, differences and similarities between training for short-course and long-course triathlon, insights into paratriathlon training, and more.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Understanding the demands of the event you're training for
-Key principles for improving swim, bike, and run performance
-Differences and similarities between long-course and short-course training
-Training in a group - how to maximise the benefits and mitigate potential pitfalls
-Testing and physiology
-Insights into paratriathlon training, coaching and challenges
SHOWNOTES:
https://scientifictriathlon.com/tts353/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using their FREE Fuel & Hydration planner. Book a FREE one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@pfandh.com and they will be happy to help.
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Bex' website and Instagram
- Training, tech and physiology with Mikael Eriksson and Matthew DesRoaches | EP#352
- Muscle fiber types, recovery and training adaptations, and overreaching with Phil Bellinger, PhD | EP#297
- Black and White: The Way I See It - book by Richard Williams (father of Venus and Serena Williams)
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Training, tech and physiology with Mikael Eriksson and Matthew DesRoches | EP#352
This is a conversation between Mikael Eriksson and Matthew DesRoches (of Resilience Health and Performance Consulting) that originally aired on Matthew's podcast Oxidative Potential.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Power-duration modelling, lab testing, and software-based physiological testing
-Training monitoring
-A different approach to swim training
-Revisiting the fundamentals of exercise physiology
-Technology and diagnostic tools
SHOWNOTES:
https://scientifictriathlon.com/tts352/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
ZEN8 - The ZEN8 Indoor Swim Trainer is a one of a kind swim bench for time-crunched triathletes looking to improve their swim technique, power and propulsion, and consistency of swim training. It is very affordable, about the price of a pair of running shoes, and Zen8 offer free shipping in the US and the UK. Best of all, you can try it risk-free. If you don't love it after two weeks, send it back and get a full refund. Get 20% off your order at zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Matthew's website and Instagram
- Oxidative Potential Podcast (with Matthew DesRoches and Phil Batterson)
- Exercise Physiology: Human Bioenergetics and Its Applications - George Brooks, Thomas Fahey and Kenneth Baldwin
- Muscle fiber types, recovery and training adaptations, and overreaching with Phil Bellinger, PhD | EP#297
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
CBD for endurance athletes with Christian Cheung, MSc | EP#351
Christian Cheung is a PhD student and researcher in the Human Performance and Health Research Laboratory at the University of Guelph, Canada. Christian's current research is focusing on the use of cannabis and cannabinoids, like CBD, in endurance sports. In this interview, we discuss the evidence for efficacy and safety of CBD and cannabinoids, as well as important anti-doping perspectives.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Cannabis, cannabinoids, CBD and THC: known effects and use cases in general and in sports
-CBD and its effects on sleep and anxiety, pain and inflammation, and neuroprotection
-Anti-doping considerations of CBD products and cannabinoids
-Different types of CBD consumption modes and dosage
-Practical recommendations for endurance athletes
SHOWNOTES:
https://scientifictriathlon.com/tts351/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using their FREE Fuel & Hydration planner. Book a FREE one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@pfandh.com and they will be happy to help.
ZEN8 - The ZEN8 Indoor Swim Trainer is a one of a kind swim bench for time-crunched triathletes looking to improve their swim technique, power and propulsion, and consistency of swim training. It is very affordable, about the price of a pair of running shoes, and Zen8 offer free shipping in the US and the UK. Best of all, you can try it risk-free. If you don't love it after two weeks, send it back and get a full refund. Get 20% off your order at zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Christian's LinkedIn, Twitter and Research Gate profiles
- Cannabis and Athletic Performance - Burr et al. 2021
- Risk of unintentional antidoping rule violations by consumption of hemp products - Mareck et al. 2022
- Cannabinoid Dose and Label Accuracy in Edible Medical Cannabis Products - Vandrey et al. 2015
- Cannabis in Sport: Anti-Doping Perspective - Huestis et al. 2013
- Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance - Book by Alex Hutchinson
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Training talk with Tim Reed | EP#350
Tim Reed is an Australian coach and professional triathlete with an IM70.3 World Championship title from 2016 to his name, along with multiple Ironman and IM70.3 wins. In this interview we dive deep into Tim's perspectives on training and coaching, as well as how to perform the best when it matters the most, on race day.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Tim's key principles for improving swim, bike, and run performance in the context of long-distance triathlon
-The importance of strength training
-Training for time-crunched athletes
-Race selection and periodisation
-Tapering
-How to get the most out of yourself on race day
SHOWNOTES:
https://scientifictriathlon.com/tts350/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using their FREE Fuel & Hydration planner. Book a FREE one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@pfandh.com and they will be happy to help.
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Tim's personal website and Instagram
- RPG Coaching website and Instagram
- Training and Racing with a Power Meter - book by Hunter Allen, Andy Coggan and Stephen McGregor
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Bonus Q&A plus training camp and new training plan announcements
A bonus episode, including a Q&A with listener questions, and announcements about training camps and a new training plan. IN THIS EPISODE YOU'LL LEARN ABOUT: -Weight loss before an A-race -How many intensity sessions to do per week? -How to mentally deal with injury -Getting into triathlon after many years off - how to structure training? SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/ LINKS AND RESOURCES:
- Scientific Triathlon training camp: Mallorca 2023 (March)
- Scientific Triathlon training camp: Algarve 2023 (January)
- New Advanced Sprint Distance Training Plan. Get it for 60% off until the 14th of August by using the discount code "ADVANCEDSPRINT". (If you use a running power meter and would like to get the same plan but with the Training Peaks structured workouts set in Run Power rather than Pace, choose this version of the plan)
- The mental and emotional rollercoaster of dealing with injury with Carrie Cheadle | EP#118
- Carrie Jackson's (née Cheadle) website, with resources (like podcast and book) for injured athletes
Pacing science and training talk with Andy Renfree, PhD | EP#349
Andy Renfree, PhD, is a sports and exercise scientist with a background in and passion for running. In this interview, we discuss one of Andy's main areas of expertise, the science of pacing. We also have a more general discussion about training, sports science, and the integration of the two.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The science of pacing
-Practical recommendations for improved pacing
-The messy reality of training and the implications for athletes and coaches
-The role of sports science in training and coaching
SHOWNOTES:
https://scientifictriathlon.com/tts349/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
ZEN8 - The ZEN8 Indoor Swim Trainer is a one of a kind swim bench for time-crunched triathletes looking to improve their swim technique, power and propulsion, and consistency of swim training. It is very affordable, about the price of a pair of running shoes, and Zen8 offer free shipping in the US and the UK. Best of all, you can try it risk-free. If you don't love it after two weeks, send it back and get a full refund. Get 20% off your order at zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Andy's blog, Twitter and Research Gate
- A selection of studies on pacing from Andy and his colleagues
- Influence of an Enforced Fast-Start on 10-km Running Performance - Carmo et al. 2015
- The Influence of Collective Behavior on Pacing in Endurance Competitions - Renfree et al. 2015
- Effects of different goal orientations and virtual opponents performance level on pacing strategy and performance in cycling time trials - Carmo et al. 2021
- Affective Feelings and Perceived Exertion During a 10-km Time Trial and Head-to-Head Running Race - Carmo et al. 2020
- Risk Perception Influences Athletic Pacing Strategy - Micklewright et al. 2014
- The influence of performance level, age and gender on pacing strategy during a 100-km ultramarathon - Renfree et al. 2015
- Antifragile: Things That Gain from Disorder by Nassim Nicholas Taleb
- Athletics: How to become a champion by Percy Cerutty
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Systemic performance coaching with Fabian Urban, PhD | EP#348
Dr Fabian Urban is a systemic performance coach with a background in behavioural economics. He works with people in leadership and business roles as well as with athletes, to help them maximise their performance in sports or business. Fabian worked with pro triathlete Florian Angert in the lead-up to his fantastic 5th place finish at the Ironman World Championships in St George, which we discuss as a case study in the interview.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-What is systemic performance coaching
-Finding your knots or barriers
-Developing a mission
-Using mental images
-How Fabian worked with Florian Angert (for more than 100 hours) to help him perform to his potential in the Ironman World Championships in St George
-How age-group athletes can use systemic coaching principles in triathlon and in their professional lives
SHOWNOTES:
https://scientifictriathlon.com/tts348/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using the free Fuel & Hydration planner on precisionfuelandhydration.com. Book a free one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@precicionhydration.com and they will be happy to help.
ZEN8 - The ZEN8 Indoor Swim Trainer is a one of a kind swim bench for time-crunched triathletes looking to improve their swim technique, power and propulsion, and consistency of swim training. It is very affordable, about the price of a pair of running shoes, and Zen8 offer free shipping in the US and the UK. Best of all, you can try it risk-free. If you don't love it after two weeks, send it back and get a full refund. Get 20% off your order at zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Fabian's LinkedIn, Instagram and email (right click and select "Copy email address")
- Breaking Barriers website and House of Leadership website
- The Art of Somatic Coaching: Embodying Skillful Action, Wisdom, and Compassion - book by Richard Strozzi-Heckler
- Leadership by Personality: Von der emotionalen zur spirituellen Führung - Ein Dialog - book by Rolf Arnold
- Philipp Seipp – coach of Sebastian Kienle and Laura Philipp | EP#219
- Sports psychology and applied neuroscience with Simon Marshall, PhD and Lesley Paterson | EP#282
- Practical application of sports psychology for triathletes with Dr. JoAnn Dahlkoetter | EP#108
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Women in coaching with Cecile Reynaud, PhD | EP#347
Cecile Reynaud, PhD, has an impressive resume coaching volleyball and in leadership roles in various organisations. She is also an author, and most recently published a book called "Winning ways of women coaches", where a large number of successful women coaches discuss various aspects of the profession. In this interview, we discuss the topic of women in coaching across any sport, spanning a range of topics from policy to personal development.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The current state of women in coaching
-What can be done to increase the number of women coaches generally, and at the highest level in both women's and men's sports?
-What it means for women's coaching in triathlon that the sport is on its way to becoming an official NCAA sport
-Considerations for women who want to pursue a career in coaching, or want to advance their career
-Leadership and personal well-being in coaching
SHOWNOTES:
https://scientifictriathlon.com/tts347/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using the free Fuel & Hydration planner on precisionfuelandhydration.com. Book a free one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@precicionhydration.com and they will be happy to help.
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Cecile's profile page and books (on Human Kinetics)
- Winning Ways of Women Coaches - book by Cecile Reynaud
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Caffeine in racing - best practices with Andy Blow | EP#346
Andy Blow is the founder of Precision Fuel & Hydration. He returns to the podcast to discuss the science and practice of using caffeine to enhance endurance performance.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The scientific background of caffeine as an ergogenic aid.
-Who should and who should not consider using caffeine in endurance events?
-How to use caffeine before the start of the event
-How to use caffeine during the event
-How the duration of the event impacts caffeine intake - from sprint distance to Ironman and through the extreme of multi-day ultra-endurance events
-Case studies from some of the top triathletes in the world - what are typical caffeine intakes in half and full distance races?
SHOWNOTES:
https://scientifictriathlon.com/tts346/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using the free Fuel & Hydration planner on precisionfuelandhydration.com. Book a free one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@precicionhydration.com and they will be happy to help.
ZEN8 - The ZEN8 Indoor Swim Trainer is a one of a kind swim bench for time-crunched triathletes looking to improve their swim technique, power and propulsion, and consistency of swim training. It is very affordable, about the price of a pair of running shoes, and Zen8 offer free shipping in the US and the UK. Best of all, you can try it risk-free. If you don't love it after two weeks, send it back and get a full refund. Get 20% off your order at zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Precision Fuel & Hydration website, Instagram and Twitter
- Should you use caffeine as part of your fueling strategy? - PF&H blog post
- How to use caffeine BEFORE exercise - PF&H blog post
- How much caffeine should you use DURING training and races? - PF&H blog post
- Race nutrition and hydration – current best practices with Andy Blow | EP#293
- Race hydration, calories and sodium – a 2020 update with Andy Blow | EP#218
- Hydration in endurance sports: a Q&A with Andy Blow | EP#191
- Effective Swimrun Training with Andy Blow | EP#126
- Hydration, sodium and cramping with Andy Blow | EP#49
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Training Talk with Jacob Tipper | EP#345
Jacob Tipper is a coach of athletes across the spectrum from track sprinters to triathletes, and he is also a great track and road cyclist himself. Jacob was the person tasked with putting together Alistair Brownlee's team for the Sub7/Sub8 project (discussed in detail in EP#344). This week we talk generally about Jacob's perspectives on coaching and training.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Jacob's overarching coaching philosophy
-Perspectives on intensity and volume
-Developing fatigue resistance
-The benefits of training in a group
-Psychological aspects of being an endurance athlete
SHOWNOTES:
https://scientifictriathlon.com/tts345/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
ZEN8 - The ZEN8 Indoor Swim Trainer is a one of a kind swim bench for time-crunched triathletes looking to improve their swim technique, power and propulsion, and consistency of swim training. It is very affordable, about the price of a pair of running shoes, and Zen8 offer free shipping in the US and the UK. Best of all, you can try it risk-free. If you don't love it after two weeks, send it back and get a full refund. Get 20% off your order at zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Jacob's website, Twitter and Instagram
- Dan Bigham – aerodynamic testing, equipment, and making your bike fast | EP#229
- Scientific Training for Endurance Athletes with Dr. Philip Skiba | EP#311
- Intensity, volume, rest, nutrition, coaching and triathlon myth-busting with Dr. Philip Skiba | EP#173
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Sub7/Sub8 with Jacob Tipper | EP#344
Jacob Tipper is a coach of athletes across the spectrum from track sprinters to triathletes, and he is also a great track and road cyclist himself. Jacob was the person tasked with putting together Alistair Brownlee's team for the Sub7/Sub8 project (Brownlee was replaced by Joe Skipper due to injury before the event), and in this episode we discuss that whole process and what we can all learn from it.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The process of putting together a team for Sub7, as well as training and testing done leading up to it
-What it took (power numbers and race power profile) to be a part of the team, and what Joe Skipper needed to do to hold on at the back of the paceline
-Tactics used on the bike leg
-The importance of training at a high speed (like moto pacing) due to pedalling kinematics
-The battle between Team Skipper and Team Blummenfelt
-What lessons can regular age-groupers take away from the Sub7/Sub8 project and how Jacob and his team approached it in particular
SHOWNOTES:
https://scientifictriathlon.com/tts344/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using the free Fuel & Hydration planner on precisionfuelandhydration.com. Book a free one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@precicionhydration.com and they will be happy to help.
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Jacob's website, Twitter and Instagram
- Dan Bigham – aerodynamic testing, equipment, and making your bike fast | EP#229
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Aerobic decoupling, durability and endurance performance with Daniel Muniz, PhD | EP#343
Daniel Muniz, PhD, is a senior lecturer at the University of Hertfordshire. Some of his recent work involves big data analysis (from Strava) of marathon runners, where Daniel and his co-authors set out to explore how decoupling (changes in the ratio of internal to external workload, like heart rate to pace) can be an important parameter in marathon (and possibly broader endurance) performance.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-What does decoupling mean and how can it be calculated?
-How a lesser degree of decoupling is associated with better marathon performance
-What are the physiological underpinnings of decoupling?
-What do we know about training interventions to reduce decoupling?
-Is decoupling independent of other markers of performance (like Critical Speed) or can it be improved by improving more traditional markers of performance?
-Using big data from Strava to calculate Critical Speed based on training data only
SHOWNOTES:
https://scientifictriathlon.com/tts343/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
ZEN8 - The ZEN8 Indoor Swim Trainer is a one of a kind swim bench for time-crunched triathletes looking to improve their swim technique, power and propulsion, and consistency of swim training. It is very affordable, about the price of a pair of running shoes, and Zen8 offer free shipping in the US and the UK. Best of all, you can try it risk-free. If you don't love it after two weeks, send it back and get a full refund. Get 20% off your order at zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Daniel's profile on Research Gate and Twitter
- Decoupling of Internal and External Workload During a Marathon: An Analysis of Durability in 82,303 Recreational Runners - Smyth et al. 2022
- Calculation of Critical Speed from Raw Training Data in Recreational Marathon Runners - Smyth et al. 2020
- Durability in endurance sports with Ed Maunder, PhD and Stephen Seiler, Phd | EP#295
- The Importance of ‘Durability’ in the Physiological Profiling of Endurance Athletes - Maunder et al. 2021
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Training Talk with Reto Brändli | EP#342
Reto Brändli is a Swiss triathlon and cycling coach working with professional (including e.g. Imogen Simmonds) and amateur athletes. He also runs a performance lab, so is very well versed in all sorts of testing, including classic gas exchange and lactate tests, DXA body composition measurements and more.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Reto's perspectives on training and coaching for professional and amateur athletes, respectively
-How time-crunched amateurs should prepare for longer races like half and full distance triathlons
-Main principles and specific tips for swim, bike and run development
-What kind of lab testing to do (in an ideal world), how to apply the results in your training, and mistakes to avoid when it comes to lab testing
SHOWNOTES:
https://scientifictriathlon.com/tts342/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using the free online Sweat Test and Quick Carb Calculator on precisionfuelandhydration.com. Book a free one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@precicionhydration.com and they will be happy to help.
ZEN8 - The ZEN8 Indoor Swim Trainer is a one of a kind swim bench for time-crunched triathletes looking to improve their swim technique, power and propulsion, and consistency of swim training. It is very affordable, about the price of a pair of running shoes, and Zen8 offer free shipping in the US and the UK. Best of all, you can try it risk-free. If you don't love it after two weeks, send it back and get a full refund. Get 20% off your order at zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Training and Diagnostics (Reto's business) website and Instagram
- Blood Flow Restricted Training with Richard Ferguson, PhD | EP#270
- Puissance et performance en cyclisme - Frédéric Grappe
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
The science of training load with Louis Passfield, PhD | EP#341
Louis Passfield, PhD, is an adjunct professor at the University of Calgary and also holds a professorship at the University of Kent. In addition to his academic work, Louis has been involved with British Cycling for several Olympic cycles, and worked with athletes and practitioners in high-performance sports. Much of his recent academic work has been centred around the quantification of training load, which is the topic of today's interview.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Training Load overview: what is it, why do we want to measure it, and a brief history of training load metrics
-The limitations and validity concerns of currently available training load metrics
-Redefining the gold standard for quantifying training load
-Suggestions for future work on coming up with valid and useful training load metrics
-Advice for athletes, coaches and practitioners on use of training load metrics today
SHOWNOTES:
https://scientifictriathlon.com/tts341/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using the free online Sweat Test and Quick Carb Calculator on precisionfuelandhydration.com. Book a free one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@precicionhydration.com and they will be happy to help.
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Louis profile on Twitter and Research Gate and his email (right click and select "Copy email address")
- Validity of the Training-Load Concept - Passfield et al. 2022
- Prior exercise impairs subsequent performance in an intensity- and duration-dependent manner - Fullerton et al. 2021
- Cycling Performance and Training Load: Effects of Intensity and Duration - Kesisoglou et al. 2020
- Continuous Versus Intermittent Running: Acute Performance Decrement and Training Load - Kesisoglou et al. 2021
- Metabolic and performance‐related consequences of exercising at and slightly above MLSS - Iannetta et al. 2018
- Lactate threshold with Mark Burnley, PhD | EP#330
- VLaMax, Polarised training, Fatigue and Complexity with Mark Burnley, PhD | EP#331
- Critical Power and VO2 kinetics with Mark Burnley, PhD | EP#257
- Nitrate loading, marathons, and endurance sports science with prof. Andy Jones | EP#187
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Finding the line between enough and too much training with Filip Larsen, PhD | EP#340
Filip Larsen, PhD, is Associate Professor at the Swedish School of Sports and Health Sciences as well as Chief Science Officer at Silicon Valley Exercise Analytics (SVEXA). In this interview, we discuss research conducted by Filip and his team on finding the line between enough and too much training using various physiological and cellular markers, and how to take these findings from the lab and apply them in the field.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Effects of intensified training on performance and cardiovascular parameters
-Effects on mitochondrial parameters, including impaired mitochondrial respiration
-Effects on glucose tolerance and substrate utilisation
-Effects on glycolytic pathway and muscle glycogen adaptations
-Implications for training, including when and how to do high-intensity training, how often to plan in rest cycles among load cycles, and more
SHOWNOTES:
https://scientifictriathlon.com/tts340/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using the free online Sweat Test and Quick Carb Calculator on precisionfuelandhydration.com. Book a free one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@precicionhydration.com and they will be happy to help.
ZEN8 - The ZEN8 Indoor Swim Trainer is a one of a kind swim bench for time-crunched triathletes looking to improve their swim technique, power and propulsion, and consistency of swim training. It is very affordable, about the price of a pair of running shoes, and Zen8 offer free shipping in the US and the UK. Best of all, you can try it risk-free. If you don't love it after two weeks, send it back and get a full refund. Get 20% off your order at zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Filip's profile on Research Gate and his company website (SVEXA)
- Excessive exercise training causes mitochondrial functional impairment and decreases glucose tolerance in healthy volunteers - Flockhart et al. 2021
- Short-term intensified training temporarily impairs mitochondrial respiratory capacity in elite endurance athletes - Cardinale et al. 2021
- Repeated transient mRNA bursts precede increases in transcriptional and mitochondrial proteins during training in human skeletal muscle - Perry et al. 2010
- Filip Larsen on Tyngre Träningssnack (ep319)
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
The latest on aero sensors and aero testing with Michael Liberzon | EP#339
Michael Liberzon is a Toronto-based triathlon coach, bike fitter and aero tester, and host of the Endurance Innovation podcast. In this episode Michael discusses the currently available options on the aero sensor and aero testing market, how they differentiate from each other, and what's to come in the future with new sensors and improvements of the currently available options.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-What aero sensors and testing options currently exist on the market, and how do they differentiate from each other?
-Michael's personal experience in aero testing, including using the Notio sensor and the Aerotune sensorless system
-What kind of athletes would benefit from doing aero testing, and considerations if you want to get started
-Michael's current recommendations for potential buyers
-Expectations and predictions for where the field is going in the next few years
SHOWNOTES:
https://scientifictriathlon.com/tts339/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using the free online Sweat Test and Quick Carb Calculator on precisionfuelandhydration.com. Book a free one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@precicionhydration.com and they will be happy to help.
ZEN8 - The ZEN8 Indoor Swim Trainer is a one of a kind swim bench for time-crunched triathletes looking to improve their swim technique, power and propulsion, and consistency of swim training. It is very affordable, about the price of a pair of running shoes, and Zen8 offer free shipping in the US and the UK. Best of all, you can try it risk-free. If you don't love it after two weeks, send it back and get a full refund. Get 20% off your order at zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Endurance Innovation podcast, Instagram and Michael's website (x3training)
- Aerodynamic testing in the field with Michael Liberzon | EP#294
- Virtual Wind Tunnel with Andrew Buckrell and Michael Liberzon | EP#47
- Physiology, coaching and aerodynamics with Jamie Pringle, PhD | EP#288
- Tire pressure, aerodynamics, and smart equipment upgrades with Josh Poertner | EP#235
- Dan Bigham – aerodynamic testing, equipment, and making your bike fast | EP#229
- Aerodynamics, Rolling Resistance, Weight, and Return On Investment with Sebastian Schluricke | EP#90
- JP Ballard of Swiss Side - Part 1 (Endurance Innovation Podcast)
- GiBLI Aerometer (Endurance Innovation Podcast)
- Dan Bigham Returns (Endurance Innovation Podcast)
- Sebastian Schluricke on Aero Testing (Endurance Innovation Podcast)
- Marc Graveline on Aerometers (Endurance Innovation Podcast)
- 102 - An Aerodynamic Summary (Endurance Innovation Podcast)
- 99 - Sebastian Schluricke of Aerotune (Endurance Innovation Podcast)
- 94 - Aero Talk with Martin Toft Madsen and Magnus Ditlev (Endurance Innovation Podcast)
- 84 - Dan Bigham (Endurance Innovation Podcast)
- 61 - All About Aerodynamic Sensors with Chris Morton (AeroLab) (Endurance Innovation Podcast)
- 57 - Notio Aerometer and Swearing (Endurance Innovation Podcast)
- 46 - Notio Aerometer (Endurance Innovation Podcast)
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Road bike or TT bike and racing on hilly courses with Michael Liberzon | EP #338
Michael Liberzon is a Toronto-based triathlon coach, bike fitter and aero tester, and host of the Endurance Innovation podcast. In this episode Michael explains what gains can be made by upgrading from a road bike to a Time Trial bike, and how things like the type of course and terrain can impact your choice of bike. IN THIS EPISODE YOU'LL LEARN ABOUT:
-Expected time gains for a TT bike vs. a road bike over sprint, Olympic, half and full distance races on relatively flat courses.
-Is there a point where a course is so hilly that it makes sense to race on a road bike?
-When might it make sense to simply put extensions on a road bike rather than purchasing an entirely new bike?
-At what speed does it make sense to get out of the aerobars and sit up when climbing?
-Other considerations for racing on hilly courses like disc wheel and hydration setup
SHOWNOTES:
https://scientifictriathlon.com/tts338/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using the free online Sweat Test and Quick Carb Calculator on precisionfuelandhydration.com. Book a free one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@precicionhydration.com and they will be happy to help.
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Endurance Innovation podcast, Instagram and Michael's website (x3training)
- Road bike v Tri Bike on the Endurance Innovation podcast
- Q&A #40 - When to choose a road bike in a non-draft race, using half or full Ironmans in the lead-up to a big goal race, and making up calories after big days of training
- Q&A #8 - Time gains with Time Trial bike vs. road bike & triathlon with Multiple Sclerosis (MS)
- Aerodynamic testing in the field with Michael Liberzon | EP#294
- Virtual Wind Tunnel with Andrew Buckrell and Michael Liberzon | EP#47
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
6 tips for improved swimming, biking and running #337
A solo episode where I share a couple of key tips for improving your swim, bike and run performance in a triathlon context. IN THIS EPISODE YOU'LL LEARN ABOUT:
-Swim volume
-Swim video analysis
-Bike intensity on easy days
-Specific bike training for race course demands
-How not to get injured on the run
-Extending rather than intensifying run training
SHOWNOTES:
https://scientifictriathlon.com/tts337/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using the free online Sweat Test and Quick Carb Calculator on precisionfuelandhydration.com. Book a free one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@precicionhydration.com and they will be happy to help.
ZEN8 - The ZEN8 Indoor Swim Trainer is a one of a kind swim bench for time-crunched triathletes looking to improve their swim technique, power and propulsion, and consistency of swim training. It is very affordable, about the price of a pair of running shoes, and Zen8 offer free shipping in the US and the UK. Best of all, you can try it risk-free. If you don't love it after two weeks, send it back and get a full refund. Get 20% off your order at zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- How to do your own swim video analysis | TTS Thursday #10
- Training talk with Glenn Poleunis | EP#335
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Injury prevention, strength training, and running biomechanics with Eoin Everard, PhD | EP#336
Eoin Everard is is a physiotherapist with a PhD in biomechanics, and is a sub-4 minute miler and two-time Irish 1500 m national champion. In this interview we discuss staying injury-free in running and triathlon, biomechanics, and training interventions to improve running performance.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Injury prevention strategies for runners and triathletes
-Why triathletes typically experience tendon and joint injuries, and rarely muscle tears
-How to work with a physiotherapist, including how to find the right physiotherapist for you
-Running biomechanics, and whether you should focus on improving your running form
-How to include plyometrics and strength training into a triathlon training program
SHOWNOTES:
https://scientifictriathlon.com/tts336/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using the free online Sweat Test and Quick Carb Calculator on precisionfuelandhydration.com. Book a free one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@precicionhydration.com and they will be happy to help.
ZEN8 - The ZEN8 Indoor Swim Trainer is a one of a kind swim bench for time-crunched triathletes looking to improve their swim technique, power and propulsion, and consistency of swim training. It is very affordable, about the price of a pair of running shoes, and Zen8 offer free shipping in the US and the UK. Best of all, you can try it risk-free. If you don't love it after two weeks, send it back and get a full refund. Get 20% off your order at zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Eoin's website, Instagram and ResearchGate
- Eoin's book (free): Get to the line in the best shape possible
- Eoin's physiotherapy clinic website
- Back Aware Belt website
- Injury prevention and rehabilitation with James Debenham, PhD | EP#209
- Injury prevention and recovery methods for triathletes with Nate Koch | EP#114
- Jump-Rope Training: Improved 3-km Time-Trial Performance in Endurance Runners via Enhanced Lower-Limb Reactivity and Foot-Arch Stiffness - García-Pinillos et al. 2020
- Thinking about your running movement makes you less efficient: attentional focus effects on running economy and kinematics - Schücker et al 2019
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Training talk with Glenn Poleunis | EP#335
Glenn Poleunis is a triathlon coach and founder of the PTC high-performance squad based in Girona, which includes among others Marten van Riel. He is also a Belgian national federation coach with a home base in Leuven (Flanders).
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The setup of the PTC squad, and how athletes can get the most out of themselves in a squad environment
-How Glenn manages things like individualisation and competitiveness within the squad
-Glenn's coaching philosophy
-Specific insights into Glenn's perspectives on swim, bike and run training
-Marten van Riel's 70.3 World record, and differences and similarities between training for short-course and long-course triathlon
-Top tips for age-group triathletes
SHOWNOTES:
https://scientifictriathlon.com/tts335/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using the free online Sweat Test and Quick Carb Calculator on precisionfuelandhydration.com. Book a free one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@precicionhydration.com and they will be happy to help.
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- PTC Coaching (Glenn's squad) website and Instagram
- World Champions keep things simple: training masterclass with Joel Filliol | EP#172
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Training Talk with Natasha van der Merwe | EP#334
Natasha van der Merwe is a triathlon coach and professional triathlete with a background in professional tennis and coaching tennis. Originally from South Africa, Natasha is now based in Texas, where she has built a successful coaching program that caters to athletes of all levels, from beginners to professionals.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Natasha's coaching methodology
-How her background in tennis and coaching tennis has helped her in triathlon coaching
-Advice for age-groupers on how to improve their swim, bike, and run, respectively
-How to fit in training and maximise positive training adaptations for time-crunched athletes
-The balance of training load and recovery
-The art and science of coaching
SHOWNOTES:
https://scientifictriathlon.com/tts334/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using the free online Sweat Test and Quick Carb Calculator on precisionfuelandhydration.com. Book a free one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@precicionhydration.com and they will be happy to help.
ZEN8 - The ZEN8 Indoor Swim Trainer is a one of a kind swim bench for time-crunched triathletes looking to improve their swim technique, power and propulsion, and consistency of swim training. It is very affordable, about the price of a pair of running shoes, and Zen8 offer free shipping in the US and the UK. Best of all, you can try it risk-free. If you don't love it after two weeks, send it back and get a full refund. Get 20% off your order at zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Natasha's website, and personal and business Instagram
- Nick Bare's Ironman Prep Season 2 on Youtube (featuring Natasha) and a video featuring Natasha racing Ironman Florida
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
The science of hydrogels in endurance sports with Andy King, PhD | EP#333
Andy King, PhD, is an exercise physiologist at the Australian Catholic University. Andy joins us to discuss the science and application of hydrogel products like Maurten and SiS Beta Fuel. Do they work, how do they work, and is it worth paying the premium compared to regular sports nutrition products?
IN THIS EPISODE YOU'LL LEARN ABOUT:
-What are hydrogels, and how are they different from regular gels?
-The theory behind how hydrogels could work to improve endurance performance
-What does the science say? Do hydrogels improve endurance performance, metabolic markers, or gastrointestinal symptoms compared to regular gels?
-Practical recommendations: is it worth it to use hydrogels?
-Glucose and fructose - is there an ideal ratio for sports nutrition products?
-How to maximise carbohydrate intake (e.g. taking in 120 g/h of CHO)
SHOWNOTES:
https://scientifictriathlon.com/tts333/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using the free online Sweat Test and Quick Carb Calculator on precisionfuelandhydration.com. Book a free one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@precicionhydration.com and they will be happy to help.
ZEN8 - The ZEN8 Indoor Swim Trainer is a one of a kind swim bench for time-crunched triathletes looking to improve their swim technique, power and propulsion, and consistency of swim training. It is very affordable, about the price of a pair of running shoes, and Zen8 offer free shipping in the US and the UK. Best of all, you can try it risk-free. If you don't love it after two weeks, send it back and get a full refund. Get 20% off your order at zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Andy's Twitter and ResearchGate
- Carbohydrate Hydrogel Products Do Not Improve Performance or Gastrointestinal Distress During Moderate-Intensity Endurance Exercise - King et al. 2020
- Glucose and Fructose Hydrogel Enhances Running Performance, Exogenous Carbohydrate Oxidation, and Gastrointestinal Tolerance - Rowe et al. 2021
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Training Talk with Jodie Swallow Cunnama | EP#332
Jodie Swallow Cunnama is a triathlon coach and retired professional triathlete. As an athlete, Jodie went to the Olympics in Athens 2004, and she has three World Championship titles to her name (one 70.3 world title, two ITU Long Distance titles). As a coach, Jodie now coaches a mix of amateur and professional athletes, including for example Jodie Stimpson.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Jodie's coaching philosophy
-Influences from previous coaches and from her own career as a professional triathlete
-Differences between coaching age-groupers and professionals
-Specific tips for improving your swim, bike and run training, respectively
-How to prepare for and execute in races
-Why there is a lack of female coaches in endurance sports, and what can be done about it
SHOWNOTES:
https://scientifictriathlon.com/tts332/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using the free online Sweat Test and Quick Carb Calculator on precisionfuelandhydration.com. Book a free one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@precicionhydration.com and they will be happy to help.
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
VLaMax, Polarised training, Fatigue and Complexity with Mark Burnley, PhD | EP#331
Mark Burnley, PhD, is an exercise physiologist at the University of Wolverhampton. In this episode, we discuss the VLaMax, polarised training (and it not being optimal for endurance athletes), and using measures of complexity to assess fatigue. This is part two of a two-part interview with Mark.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-VLaMax: the background, reason for recent surge to popularity, and the mechanistic and practical issues with measuring it
-Polarised training is not optimal for endurance athletes: the arguments against polarised training being an "ideal" training intensity distribution, and why quantifying training intensity distributions may not be the smartest thing to do in the first place
-How measures of complexity (e.g. Approximate entropy ApEn, alpha-exponent of Detrended Fluctuation analysis DFA) can be used to assess fatigue, and the potential applications thereof
SHOWNOTES:
https://scientifictriathlon.com/tts331/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using the free online Sweat Test and Quick Carb Calculator on precisionfuelandhydration.com. Book a free one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@precicionhydration.com and they will be happy to help.
ZEN8 - The ZEN8 Indoor Swim Trainer is a one of a kind swim bench for time-crunched triathletes looking to improve their swim technique, power and propulsion, and consistency of swim training. It is very affordable, about the price of a pair of running shoes, and Zen8 offer free shipping in the US and the UK. Best of all, you can try it risk-free. If you don't love it after two weeks, send it back and get a full refund. Get 20% off your order at zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Mark's Twitter, ResearchGate, and Youtube channel
- Critical Power and VO2 kinetics with Mark Burnley, PhD | EP#257
- Lactate threshold with Mark Burnley, PhD | EP#330
- DFA alpha-1: A non-invasive, cheap option for estimating the aerobic threshold with Bruce Rogers, MD | EP#329
- Things you didn't know you didn't know: physiological complexity - video on All Out Physiology
- Polarized Training is Not Optimal for Endurance Athletes - Burnley et al. 2022
- Polarized Training is Optimal for Endurance Athletes - Foster et al. 2022
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Lactate threshold with Mark Burnley, PhD | EP#330
Mark Burnley, PhD, is an exercise physiologist at the University of Wolverhampton. In this episode, we discuss the lactate threshold (specifically, the first lactate threshold), how to measure it, what it means, and more. This is part one of a two-part interview with Mark.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Terminology and definitions of exercise intensity domains and thresholds
-Methods for assessing the threshold separating the moderate and heavy intensity domains, including lactate testing and gas exchange tests
-Pros and cons of different testing methods
-How-to guide to lactate testing, including protocols, sampling tips, and how to interpret the data
-How does knowing your (first lactate) threshold help inform your training?
-What is the value in doing lactate spot checks in training?
SHOWNOTES:
https://scientifictriathlon.com/tts330/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using the free online Sweat Test and Quick Carb Calculator on precisionfuelandhydration.com. Book a free one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@precicionhydration.com and they will be happy to help.
ZEN8 - The ZEN8 Indoor Swim Trainer is a one of a kind swim bench for time-crunched triathletes looking to improve their swim technique, power and propulsion, and consistency of swim training. It is very affordable, about the price of a pair of running shoes, and Zen8 offer free shipping in the US and the UK. Best of all, you can try it risk-free. If you don't love it after two weeks, send it back and get a full refund. Get 20% off your order at zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Mark's Twitter, ResearchGate, and Youtube channel
- Critical Power and VO2 kinetics with Mark Burnley, PhD | EP#257
- VLaMax, Polarised training, Fatigue and Complexity with Mark Burnley, PhD | EP#331
- Lactate Threshold Concepts How Valid are They? - Faude et al. 2009
- Lactate in contemporary biology: a phoenix risen - Brooks et. al. 2021
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
DFA alpha-1: A non-invasive, cheap option for estimating the aerobic threshold with Bruce Rogers, MD | EP#329
Bruce Rogers, MD, is one of the researchers behind the research on using the non-linear HRV-based marker DFA alpha-1 (which can be be measured non-invasively and for free or very cheaply) to assess the aerobic threshold. We discuss this research and its applications in this interview.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-What is DFA alpha-1, and how can you measure it?
-The current evidence behind using DFA alpha-1 as a marker for the aerobic threshold (LT1/VT1)
-Testing protocols, and hardware and software requirements for testing
-Limitations and challenges, including devices, artifacts, and training modality
-How to incorporate DFA alpha-1 testing in your training
-Other potential applications of DFA alpha-1, including assessing fatigue and durability
SHOWNOTES:
https://scientifictriathlon.com/tts329/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using the free online Sweat Test and Quick Carb Calculator on precisionfuelandhydration.com. Book a free one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@precicionhydration.com and they will be happy to help.
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Bruce profiles on Twitter and Research Gate
- A New Detection Method Defining the Aerobic Threshold for Endurance Exercise and Training Prescription Based on Fractal Correlation Properties of Heart Rate Variability - Rogers et al. 2021
- An Index of Non-Linear HRV as a Proxy of the Aerobic Threshold Based on Blood Lactate Concentration in Elite Triathletes - Rogers et al. 2022
- Detection of the Anaerobic Threshold in Endurance Sports: Validation of a New Method Using Correlation Properties of Heart Rate Variability - Rogers et al. 2021
- Influence of Artefact Correction and Recording Device Type on the Practical Application of a Non-Linear Heart Rate Variability Biomarker for Aerobic Threshold Determination - Rogers et al. 2021
- Fractal correlation properties of heart rate variability as a biomarker of endurance exercise fatigue in ultramarathon runners - Rogers et al. 2021
- Correlation Properties of Heart Rate Variability during a Marathon Race in Recreational Runners: Potential Biomarker of Complex Regulation during Endurance Exercise - Rogers et al. 2021
- Heart Rate Variability – New perspectives and insights with Marco Altini, PhD | EP#325
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Effects of polarized, pyramidal, and combined training periodisations with Luca Filipas, PhD | EP#328
Luca Filipas, PhD, is a researcher at the University of Milan and an endurance sports coach of professional and amateur runners, cyclists, and triathletes. In this interview, we discuss his recent study comparing polarised, pyramidal, and combined POL-PYR or PYR-POL training intensity distributions, and the applications of this research in planning a periodised endurance training plan.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-How combining pyramidal and polarised training blocks (in that specific order) may be a more effective periodisation scheme to optimise endurance performance
-How the goal event (e.g. 5k vs. marathon running) might influence and change these findings
-The alignment of a pyramidal-polarised periodisation with classic tapering and peaking research
-Periodisation across a season: the importance of downtime and careful race planning
-Luca's coaching methodology and top tips for endurance athletes
SHOWNOTES:
https://scientifictriathlon.com/tts328/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
ZEN8 - The ZEN8 Indoor Swim Trainer is a one of a kind swim bench for time-crunched triathletes looking to improve their swim technique, power and propulsion, and consistency of swim training. It is very affordable, about the price of a pair of running shoes, and Zen8 offer free shipping in the US and the UK. Best of all, you can try it risk-free. If you don't love it after two weeks, send it back and get a full refund. Get 20% off your order at zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Luca's website, Instagram, Twitter and Research Gate
- Effects of 16 weeks of pyramidal and polarized training intensity distributions in well-trained endurance runners - Filipas et al. 2021
- The training intensity distribution among well-trained and elite endurance athletes - Stöggl and Sperlich 2015
- The integration of training and off-training activities substantially alters training volume and load analysis in elite rowers - Treff et al. 2021
- Tapering, periodisation and recovery with Iñigo Mujika, PhD | EP#256
- Scientific Training for Endurance Athletes with Dr. Philip Skiba | EP#311
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Effects of block training with increased intensity or increased volume with Olli-Pekka Nuuttila | EP#327
Olli-Pekka Nuuttila is a doctoral researcher at the University of Jyväskylä. In this interview we discuss his recent study comparing two-week blocks of either increased volume (70% increase over baseline) or increased intensity (5 interval sessions per week), and how the findings can be applied in the real world.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-How does a two-week block of volume or intensity impact performance (3000m running time trial), subjective markers of recovery, and hormonal/biomarkers of recovery and stress?
-The impact of adding a recovery week after a two-week focused block on volume or intensity
-Individual variations in response and non-responders or trivial responses
-When and how to incorporate volume blocks or intensity blocks in your training
SHOWNOTES:
https://scientifictriathlon.com/tts327/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using the free online Sweat Test and Quick Carb Calculator on precisionfuelandhydration.com. Book a free one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@precicionhydration.com and they will be happy to help.
ZEN8 - The ZEN8 Indoor Swim Trainer is a one of a kind swim bench for time-crunched triathletes looking to improve their swim technique, power and propulsion, and consistency of swim training. It is very affordable, about the price of a pair of running shoes, and Zen8 offer free shipping in the US and the UK. Best of all, you can try it risk-free. If you don't love it after two weeks, send it back and get a full refund. Get 20% off your order at zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Olli-Pekka's Twitter and ResearchGate
- Physiological, Perceptual, and Performance Responses to the 2-wk Block of High- versus Low-Intensity Endurance Training - Nuuttila et al. 2022
- Acute Physiological Responses to Four Running Sessions Performed at Different Intensity Zones - Nuuttila et al. 2020
- A Scientific Approach to Improve Physiological Capacity of an Elite Cyclist - Ronnestad et al. 2017
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Aerobic training and testing with Scott Johnston | EP#326
Scott Johnston is an endurance sports coach, author, and co-founder of the coaching business Uphill Athlete. The main focus of Scott and his company is coaching mountain sport athletes, like mountain runners, climbers, and ski mountaineers, but Scott also has an extensive background in more traditional endurance sports like swimming, cross-country skiing, and even triathlon.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-What do we mean by "aerobic base", and how do you develop a really strong aerobic base?
-How should aerobic training be executed?
-How and when should you balance high-intensity training into your training program?
-Training zones: Scott's recommendations for how to assess and use training zones
-Testing: the Heart Rate Drift test for assessing your aerobic threshold
SHOWNOTES:
https://scientifictriathlon.com/tts326/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using the free online Sweat Test and Quick Carb Calculator on precisionfuelandhydration.com. Book a free one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@precicionhydration.com and they will be happy to help.
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Uphill Athlete (Scott's coaching business) website, Youtube, and Instagram
- Training for the New Alpinism and Training for the Uphill Athlete - Scott's books
- Related articles on Uphill Athlete: Heart Rate Drift test instructions, How to set your training zones, and Training zones heart rate calculator
- Polarised training with Stephen Seiler, PhD | EP#177
- Training structure, periodisation and the science of winning with Jan Olbrecht, PhD | EP#198
- The Science of Winning: Planning, Periodizing and Optimizing Swim Training (Kindle Edition) by Jan Olbrecht
- Special Strength Training: Manual For Coaches & Block Training System in Endurance Running by prof. Yuri Verkoshansky
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Heart Rate Variability - New perspectives and insights with Marco Altini, PhD | EP#325
Marco Altini, has a PhD in Data Science and an MSc in Human Movement Sciences and High-Performance Coaching. He is the founder of HRV4Training and a passionate runner. In this interview, we discuss the latest in research and application when it comes to heart rate variability (HRV).
IN THIS EPISODE YOU'LL LEARN ABOUT:
-A brief summary of what HRV is and the benefits of monitoring it
-What are the most important factors that influence HRV and resting heart rate (RHR), and what are their relative importance or magnitude? Based on Marco's large-scale, free-living study published in late 2021.
-Chest strap or phone camera measurement of HRV: what are the differences?
-Should you measure in the morning, or use a tool that allows you to measure HRV all night (and day)?
-How to use and interpret HRV and RHR - why and when to rely on one or the other
-The current state of evidence when it comes to "HRV-guided training"
SHOWNOTES:
https://scientifictriathlon.com/tts325/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
ZEN8 - The ZEN8 Indoor Swim Trainer is a one of a kind swim bench for time-crunched triathletes looking to improve their swim technique, power and propulsion, and consistency of swim training. It is very affordable, about the price of a pair of running shoes, and Zen8 offer free shipping in the US and the UK. Best of all, you can try it risk-free. If you don't love it after two weeks, send it back and get a full refund. Get 20% off your order at zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Marco's website, Medium blog, Instagram, Twitter and Research Gate
- HRV4Training website and Instagram
- Heart Rate Variability (HRV) – Applications and Insights in 2018 and Beyond with Marco Altini | EP#144
- What Is behind Changes in Resting Heart Rate and Heart Rate Variability? A Large-Scale Analysis of Longitudinal Measurements Acquired in Free-Living - Altini and Plews 2021
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Perspectives on coaching with Andy Kirkland, PhD | EP#324
Andy Kirkland, PhD, is a triathlon coach, sports physiologist, and lecturer in sports coaching at the University of Stirling. In this interview, Andy shares his perspectives on a number of topics related to coaching from his experience as a coach, coach educator, and as a part of various high-performance environments.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Getting a degree in Sports Coaching, and the master's program at the University of Stirling
-Pathways into coaching, including graduate programs in coaching as compared to exercise science and physiology degrees
-Beyond training and physiology: what are the domains of expertise a good coach needs to have a good grasp on?
-How to build good coach-athlete relationships
-The role for physiology in coaching, and common pitfalls in applying physiology
-How to continually improve your coaching practices and skills
SHOWNOTES:
https://scientifictriathlon.com/tts324/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using the free online Sweat Test and Quick Carb Calculator on precisionfuelandhydration.com. Book a free one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@precicionhydration.com and they will be happy to help.
ZEN8 - The ZEN8 Indoor Swim Trainer is a one of a kind swim bench for time-crunched triathletes looking to improve their swim technique, power and propulsion, and consistency of swim training. It is very affordable, about the price of a pair of running shoes, and Zen8 offer free shipping in the US and the UK. Best of all, you can try it risk-free. If you don't love it after two weeks, send it back and get a full refund. Get 20% off your order at zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Andy's website, Twitter, and University of Stirling profile
- Training methods of Ethiopian runners with Michael Crawley | EP#275
- Out of Thin Air: Running Wisdom and Magic from Above the Clouds in Ethiopia - Michael Crawley's book
- Critical Power and VO2 kinetics with Mark Burnley, PhD | EP#257
- A Life Without Limits: A World Champion's Journey - Chrissie Wellington's book
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Chain lubrication (save watts and money) with Adam Kerin | EP#323
Adam Kerin is the founder of Zero Friction Cycling. At ZFC he does independent testing of chain lubricants, and he also provides services (to individuals and businesses) and retails products related to reducing friction in the drive train, which ultimately helps you save watts and save money.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Performance consequences of low- and high-friction drivetrains.
-Wear and tear, and financial consequences of low- and high-friction drivetrains.
-Different methods and tools for chain lubrication, and pros and cons of each.
-How to get started with waxing your chain, and why you should consider it.
-Race chains, training chains, and smart chain rotation.
SHOWNOTES:
https://scientifictriathlon.com/tts323/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using the free online Sweat Test and Quick Carb Calculator on precisionfuelandhydration.com. Book a free one-on-one consultation to chat with the team and refine your fueling and hydration even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@precicionhydration.com and they will be happy to help.
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Zero Friction Cycling (Adam's business) website, Youtube, and Instagram
- The Physical Performance Show: Assoc. Professor Max Paquette: ‘Running Surface Interactions’
- All Cycling-related episodes on That Triathlon Show
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
The Super Shoe study with Dustin Joubert, PhD | EP#322
Associate Professor Dustin Joubert of Stephen F. Austin State University discusses his study comparing seven carbon-plated "Super Shoes", and how runners and triathletes should interpret and use the results. We also discuss more informal testing that Dr Joubert is doing on a regular basis in his lab, including shoes not included in the study.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-What is a super shoe, what are the purported benefits, and the proposed mechanisms behind them?
-The Super Shoe study: protocol, shoes included, results and conclusions. Are the Nikes all-conquering?
-What does this mean for consumers? How should triathletes and runners go about selecting shoes for racing?
-Dr Joubert's informal testing, including the Adidas Adios Pro 2 and running in crocs!
-How do running economy benefits translate to performance benefits?
-What happens to the benefits from Super Shoes when running uphill or downhill?
SHOWNOTES:
https://scientifictriathlon.com/tts322/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
ZEN8 - The ZEN8 Indoor Swim Trainer is a one of a kind swim bench for time-crunched triathletes looking to improve their swim technique, power and propulsion, and consistency of swim training. It is very affordable, about the price of a pair of running shoes, and Zen8 offer free shipping in the US and the UK. Best of all, you can try it risk-free. If you don't love it after two weeks, send it back and get a full refund. Get 20% off your order at zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Dustin's Instagram and Research Gate
- A Comparison of Running Economy Across Seven Carbon-Plated Racing Shoes - Joubert & Jones 2021
- A Case Study Comparison of Two Carbon-Plated Running Shoes on Running Economy and Running Mechanics - Joubert et al. 2021
- Metabolic cost of level, uphill, and downhill running in highly cushioned shoes with carbon-fiber plates - Whithing et al. 2021
- Nike Vaporfly 4% – can these shoes really make you run faster? with Wouter Hoogkamer | EP#179
- Extrapolating Metabolic Savings in Running: Implications for Performance Predictions - Kipp et al. 2019
- Excel spreadsheet: calculate race time savings based on economy improvements
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Run training load, biomechanics, and injury risk with Max Paquette, PhD | EP#321
Associate Professor Max Paquette of the University of Memphis joins us to discuss training load in running, as well as running biomechanics and injury risk.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Training load in running: how should we approach it, and the issues with commonly used methods
-Neuromuscular load or mechanical load: what is it and which factors impact it
-The impact of ground surface on mechanical load and injury risk
-Uphill running vs. running on the flats and injury risk
-Intensity control and the impact of intensity on mechanical load and injury risk
-Injury risk and recovery times for the aging runner
-Footwear, shoe rotation and shoe replacement
SHOWNOTES:
https://scientifictriathlon.com/tts321/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using the free online Sweat Test and Quick Carb Calculator on precisionfuelandhydration.com. Then book a free one-on-one consultation to chat with the team and refine your even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@precicionhydration.com and they will be happy to help.
ZEN8 - The ZEN8 Indoor Swim Trainer is a one of a kind swim bench for time-crunched triathletes looking to improve their swim technique, power and propulsion, and consistency of swim training. It is very affordable, about the price of a pair of running shoes, and Zen8 offer free shipping in the US and the UK. Best of all, you can try it risk-free. If you don't love it after two weeks, send it back and get a full refund. Get 20% off your order at zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Max's profile on Twitter, ResearchGate, and the University of Memphis website
- Running biomechanics, economy, and training load with Izzy Moore, PhD | EP#241
- Max interviewed on the Physical Performance Show about running surface interactions
- Moving Beyond Weekly ‘Distance’: Optimizing Quantification of Training Load in Runners - Paquette et. al 2020
- Comparison of different measures to monitor week-to-week changes in training load in high school runners - Ryan et. al 2020
- All previous Running-related episodes on That Triathlon Show
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Technique improvement and swim training for triathletes with Brenton Ford | EP#320
Brenton Ford is a swim coach based in Australia. Brenton is the founder of Effortless Swimming, a swim coaching business through which he helps triathletes and swimmers improve their swim technique with free content (e.g. Youtube and podcast) as well as in-person clinics and online programs.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Limiters for swim performance in age-group triathletes
-What is good freestyle swimming technique in an age-group triathlon context?
-How to improve your freestyle swimming technique
-Training structure, and how to train for fitness improvements
-The value of video analysis and how to get the most out of it
SHOWNOTES:
https://scientifictriathlon.com/tts320/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Fuel & Hydration - Optimise and individualise your fueling and hydration strategy using the free online Sweat Test and Quick Carb Calculator on precisionfuelandhydration.com. Then book a free one-on-one consultation to chat with the team and refine your even further. Listeners of That Triathlon Show get 15% off their first order of fueling and hydration products. If you didn't catch the discount code in the episode, email Andy and the team at hello@precicionhydration.com and they will be happy to help.
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Effortless Swimming (Brenton's business) website, Youtube, podcast and Instagram
- Open water swimming: training and racing tips with coach Brenton Ford | EP#18
- All previous Swimming-related episodes on That Triathlon Show
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Power profiling, critical power, and U23 cycling research with Peter Leo | EP#319
Peter Leo is an applied exercise physiologist and high performance coach from Austria. Peter has done extensive research in profiling performance and physiological characteristics of U23 cyclists which we discuss in this interview. We also discuss power profiling and using Critical Power.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Best practices for power profiling (e.g. formal testing vs. raw training data) and methodological considerations
-What is Critical Power, and why use that as a main physiological marker over others (such as MLSS and FTP)
-Power changes in U23 cyclists across a season
-How training characteristics (e.g. training intensity distribution as well as added load from racing) impacted the change in power profile across the season
-Practical takeaways from these studies - what can we learn when thinking about how we go about our own training and racing across an entire season?
SHOWNOTES:
https://scientifictriathlon.com/tts319/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. The swim trainer is a perfect complement to your training in the pool. On days when you don’t have time to go to the pool, you can now do a short but effective home-based workout on the trainer. It is inflatable, so doesn’t take up much space, and best of all, it is very affordable. Get 20% off your order at zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Peter's Twitter and Research Gate
- Longitudinal physiological and performance characteristics of U23 elite cyclists - Peter's PhD thesis
- Power profiling and the power-duration relationship in cycling: a narrative review - Leo et al. 2021
- Power Profiling in U23 Professional Cyclists During a Competitive Season- Leo et al. 2021
- Training Characteristics and Power Profile of Professional U23 Cyclists throughout a Competitive Season - Leo et al. 2020
- Power Profiling, Workload Characteristics, and Race Performance of U23 and Professional Cyclists During the Multistage Race Tour of the Alps - Leo et al. 2021
- Climbing Performance in U23 and Professional Cyclists during a Multi-stage Race - Leo et al. 2021
- All-Out Physiology - Youtube-channel by Dr. Mark Burnley
- Exercise intensity domains and phase transitions: the power-duration relationship - blog post by Dr. Mark Burnley
- Tools and calculators by PhD candidate Felipe Mattioni
- Previous guests on That Triathlon Show mentioned in this episode (may not be an exhaustive list): Mark Burnley, Andy Jones, Philip Skiba, James Spragg, Teun van Erp, Robert Lamberts, John Hawley, Louise Burke, Dan Lorang
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Year in review: what we learnt in 2021 | EP#318
Scientific Triathlon coaches Lachlan Kerin and David Dhooge join for this special end-of-year episode, where Lachie, David, and Mikael share their thoughts and learnings from 2021.
IN THIS EPISODE YOU'LL LEARN ABOUT: -What worked well for us in our coaching -What did not work well, or things we would do differently -What were the key areas or topics we dived deeper into and committed to learning about? -Things we changed in our coaching compared to previous years -Tips for the listeners to help their training in 2022
SHOWNOTES: https://scientifictriathlon.com/tts318/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/
SPONSORS: Precision Hydration - Want to optimise your performance in hot or humid conditions, avoid cramping, and make sure your hydration is on point? Take PH's free online Sweat Test to get personalised hydration strategy. Also use the Quick Carb Calculator to get fueling recommendations, and book a free one-on-one consultation to refine your hydration and fueling strategy. Use the promo code THATTRIATHLONSHOW15 to get 15% off your first order of PH electrolytes or the Precision Fuel range.
ZEN8 - The ZEN8 Indoor Swim Trainer is a one of a kind swim bench for time-crunched triathletes looking to improve their swim technique, power and propulsion, and consistency of swim training. It is very affordable, about the price of a pair of running shoes, and Zen8 offer free shipping in the US and the UK. Best of all, you can try it risk-free. If you don't love it after two weeks, send it back and get a full refund. Get 20% off your order at zen8swimtrainer.com/tts.
LINKS AND RESOURCES: Lachie's coaching profile and Instagram David's coaching profile and Instagram
RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Season planning - how many races should you do in one year? | EP#317
In this episode, coaches Helle Frederiksen, Philipp Seipp and Emma Carney each give their perspective and recommendations on how many races you can do in a season without sacrificing performance.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The difference between different race distances (from super sprint to Ironman)
-The physical and mental costs of racing, and the opportunity costs of missed training
-How many races can you do at a high level of performance for different distances
-How to think about placing these races in your season calendar
-Differences between pros and age-groupers when it comes to race planning
SHOWNOTES:
https://scientifictriathlon.com/tts317/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Hydration - Want to optimise your performance in hot or humid conditions, avoid cramping, and make sure your hydration is on point? Take PH's free online Sweat Test to get personalised hydration strategy. Also use the Quick Carb Calculator to get fueling recommendations, and book a free one-on-one consultation to refine your hydration and fueling strategy. Use the promo code THATTRIATHLONSHOW15 to get 15% off your first order of PH electrolytes or the Precision Fuel range.
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Helle's Twitter, Instagram, and website
- Philipp's Instagram and website
- Emma's Twitter, Instagram, and website
- Season break - best practices of top coaches | EP#314
- Training Talk with Helle Frederiksen | EP#279
- Philipp Seipp – coach of Sebastian Kienle and Laura Philipp | EP#219
- Training Talk with coach Emma Carney (double ITU World Champion) | EP#276
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Long distance triathlon training with Mario Schmidt Wendling | EP#316
Mario Schmidt-Wendling is a Frankfurt-based long-distance triathlon coach with an athletic background in professional road cycling and educational background in sport science. Mario has coached more than 1000 long-distance triathlon finishes over the last 17 years across both age-group and professional athletes, and has recently published a book on training for long distance triathlon.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Different types of athletes, and the implications for training and preparation
-Criticism of the traditional periodisation model and the supercompensation model
-At what point in your triathlon career are you ready for an Ironman, and how much training volume is recommended for doing an Ironman?
-Specific advice on swim, bike, and run training and preparation for an Ironman
-Nutrition and hydration in training and racing
-Heat preparation and the CORE body temperature sensor
-Mario's new book: "Triathlon - Erfolg Auf Der Langdistanz"
SHOWNOTES:
https://scientifictriathlon.com/tts316/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
ZEN8 - The ZEN8 Indoor Swim Trainer is a one of a kind swim bench for time-crunched triathletes looking to improve their swim technique, power and propulsion, and consistency of swim training. It is very affordable, about the price of a pair of running shoes, and Zen8 offer free shipping in the US and the UK. Best of all, you can try it risk-free. If you don't love it after two weeks, send it back and get a full refund. Get 20% off your order at zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Mario's website, Twitter, and Instagram
- "Triathlon - Erfolg Auf Der Langdistanz" - Mario's book
- Training talk with Sebastian Zeller | EP#259
- RED-S (Relative Energy Deficiency in Sports) with Margo Mountjoy | EP#233
- Periodisation Theory: Confronting an Inconvenient Truth with John Kiely | EP#148
- Applied triathlon science with Olav Aleksander Bu (Norwegian Triathlon Olympic team) | EP#264
- Dan Lorang – coach of Jan Frodeno, Anne Haug and Bora Hansgrohe pro cycling team | EP#175
- CORE Body Temperature Sensor
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Run training talk with Jon Green | EP#315
Jon Green is a former professional runner turned running coach. He is currently the head coach of the Atalanta NYC women's professional running team (founded by Mary Cain) and he is the coach of Molly Seidel, Olympic bronze medalist in Tokyo and recent new American course record holder for the New York City Marathon.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-What Jon learnt about training and coaching through his own professional running career
-Jon's training and coaching philosophy
-Coaching Molly Seidel, and the preparation for her bronze-winning performance in the Tokyo Olympics marathon
-Training for different distances (from the 5k to the marathon)
-Key workouts in preparing for a marathon
-How important is speed for distance runners, and how to develop it
SHOWNOTES:
https://scientifictriathlon.com/tts315/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Hydration - Want to optimise your performance in hot or humid conditions, avoid cramping, and make sure your hydration is on point? Take PH's free online Sweat Test to get personalised hydration strategy. Also use the Quick Carb Calculator to get fueling recommendations, and book a free one-on-one consultation to refine your hydration and fueling strategy. Use the promo code THATTRIATHLONSHOW15 to get 15% off your first order of PH electrolytes or the Precision Fuel range.
ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. The swim trainer is a perfect complement to your training in the pool. On days when you don’t have time to go to the pool, you can now do a short but effective home-based workout on the trainer. It is inflatable, so doesn’t take up much space, and best of all, it is very affordable. Get 20% off your order at zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Jon's Instagram and Twitter profiles
- Atalanta NYC website
- All previous Running-related episodes on That Triathlon Show
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter
Season break - best practices of top coaches | EP#314
In this episode, coaches Helle Frederiksen, Philipp Seipp and Emma Carney each give their perspective and recommendations on whether you should take a season break, and how to go about it.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Why (or why not) you should take a season break
-How long should a season break be?
-Does a season break mean complete rest, or can you do some exercise or physical activity?
-Differences between pros and age-groupers when it comes to the season break
SHOWNOTES:
https://scientifictriathlon.com/tts314/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Hydration - Want to optimise your performance in hot or humid conditions, avoid cramping, and make sure your hydration is on point? Take PH's free online Sweat Test to get personalised hydration strategy. Also use the Quick Carb Calculator to get fueling recommendations, and book a free one-on-one consultation to refine your hydration and fueling strategy. Use the promo code THATTRIATHLONSHOW15 to get 15% off your first order of PH electrolytes or the Precision Fuel range.
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Helle's Twitter, Instagram, and website
- Philipp's Instagram and website
- Emma's Twitter, Instagram, and website
- Training Talk with Helle Frederiksen | EP#279
- Philipp Seipp – coach of Sebastian Kienle and Laura Philipp | EP#219
- Training Talk with coach Emma Carney (double ITU World Champion) | EP#276
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Skeletal muscle determinants of endurance performance with Stephan van der Zwaard, PhD | EP#313
Stephan van der Zwaard, PhD, is an assistant professor at the Vrije Universiteit Amsterdam as well as a data scientist at Leiden University. With his background in both sports science and exercise physiology as well as data science, Stephan is able to work at the intersection of these fields to provide unique perspectives both in academia and applied sports such as cycling and speed skating. Today we discuss one of Stephan's most recent papers, titled "Under the hood: Skeletal muscle determinants of endurance performance".
IN THIS EPISODE YOU'LL LEARN ABOUT:
-A summary of VO2max, lactate threshold, and exercise economy (whole body-determinants of endurance performance)
-A deep dive into skeletal muscle determinants of endurance performance (including muscle fiber type, mitochondrial oxidative capacity, capillarisation, myoglobin and others)
-Different training types and training intensities (e.g. low intensity, moderate intensity, high intensity, sprint interval training etc), and how they might impact the skeletal determinants of endurance performance
-Why the polarised training model tends to work so well for endurance athletes
SHOWNOTES:
https://scientifictriathlon.com/tts313/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. The swim trainer is a perfect complement to your training in the pool. On days when you don’t have time to go to the pool, you can now do a short but effective home-based workout on the trainer. It is inflatable, so doesn’t take up much space, and best of all, it is very affordable. Get 20% off your order at zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Stephan's Twitter, Research Gate and website
- Under the Hood: Skeletal Muscle Determinants of Endurance Performance - van der Zwaard et al. 2021
- All "Science and Physiology" episodes on That Triathlon Show
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Long-term athlete development with Rick Velati | EP#312
Rick Velati is a national coach with British Triathlon's World Class Programme, where the ultimate goal is to achieve Olympic medal and gold winning performances. Prior to his current role, Rick spent almost 12 years as the Head Coach of the Great Britain and England Talent Programme under British Triathlon.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Reasons behind the massive success of Team GB at the Olympic level over the last few Olympic cycles.
-Rick's coaching and training philosophy
-Long-term athlete development
-Early specialisation or range?
-Talent identification
-Main stumbling blocks in developing youth and junior athletes, and tips for coaching youths and juniors
-Rick's top pieces of advice for amateur athletes
SHOWNOTES:
https://scientifictriathlon.com/tts312/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Hydration - Want to optimise your performance in hot or humid conditions, avoid cramping, and make sure your hydration is on point? Take PH's free online Sweat Test to get personalised hydration strategy. Also use the Quick Carb Calculator to get fueling recommendations, and book a free one-on-one consultation to refine your hydration and fueling strategy. Use the promo code THATTRIATHLONSHOW15 to get 15% off your first order of PH electrolytes or the Precision Fuel range.
ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. The swim trainer is a perfect complement to your training in the pool. On days when you don’t have time to go to the pool, you can now do a short but effective home-based workout on the trainer. It is inflatable, so doesn’t take up much space, and best of all, it is very affordable. Get 20% off your order at zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Rick's Instagram and LinkedIn profiles
- Developing the future stars of triathlon with coach Joachim Willén | EP#266
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Scientific Training for Endurance Athletes with Dr. Philip Skiba | EP#311
Dr. Philip Skiba is a medical doctor specialising in Sports Medicine, and also holds a PhD in exercise physiology. Dr. Skiba is also a highly-regarded endurance coach and endurance performance consultant. He has coached a number of Olympians and World Champion endurance athletes, including for example Joanna Zeiger in triathlon, and has been consulting on projects such as Nike's Breaking2 project.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The new edition of Phil's much sought-after book: Scientific Training for Endurance Athletes
-Understanding and training your physiology
-The role of periodisation
-The importance of specificity
-When, why and how endurance athletes need to focus on power and speed development
SHOWNOTES:
https://scientifictriathlon.com/tts311/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Hydration - Want to optimise your performance in hot or humid conditions, avoid cramping, and make sure your hydration is on point? Take PH's free online Sweat Test to get personalised hydration strategy. Also use the Quick Carb Calculator to get fueling recommendations, and book a free one-on-one consultation to refine your hydration and fueling strategy. Use the promo code THATTRIATHLONSHOW15 to get 15% off your first order of PH electrolytes or the Precision Fuel range.
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Dr. Skiba's Twitter profile and website
- Intensity, volume, rest, nutrition, coaching and triathlon myth-busting with Dr. Philip Skiba | EP#173
- Nitrate loading, marathons, and endurance sports science with prof. Andy Jones | EP#187
- Scientific Training for Endurance Athletes - Dr. Skiba's book, coming soon
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Triathlon swim training with Russ Barber | EP#310
Russ Barber is the British Triathlon swim coach at Leeds Triathlon Centre, where his sessions are frequented by athletes like Olympic gold medalists Georgia Taylor-Brown and Jess Learmonth. Russ has also coached swimmers on four Olympic swim teams over his long career in swim coaching.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The training and coaching methods Russ uses at the Leeds Triathlon Centre to develop the swim of some of the best triathletes in the world
-Technical elements of the training to work on weak spots in many triathletes' technical competency
-Why he focuses on VO2max and speed more than threshold training
-Example training sessions and weekly structures
-Recommendations for how amateur athletes can better develop their technique and fitness
-Coach and athlete welfare, mental health, and chronic fatigue
SHOWNOTES:
https://scientifictriathlon.com/tts310/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. The swim trainer is a perfect complement to your training in the pool. On days when you don’t have time to go to the pool, you can now do a short but effective home-based workout on the trainer. It is inflatable, so doesn’t take up much space, and best of all, it is very affordable. Get 20% off your order at zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Russ' Twitter profile, and the Swim Coach Network Twitter profile and Facebook page
- Running, Peaking, and Suffering with Olympic gold-medal coach Malcolm Brown | EP#96
- Swim training talk with Ian Armiger | EP#263
- Open water swim training with Olympic gold medal coach Marcel Wouda | EP#246
- All swimming-related episodes on That Triathlon Show
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Kona preparation - best practices of top coaches | EP#309
In this episode, coaches Frank Jakobsen, Val Burke and Ryan Bolton and Björn Kafka each give their perspective and recommendations on how to prepare for and race well in the Ironman World Championships in Kona, Hawaii.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-What should you do differently when preparing for Kona compared to a "regular" Ironman or full distance triathlon event?
-What are the most common mistakes athletes make that you should avoid?
-Considerations regarding the course
-Considerations regarding the environmental conditions: wind, heat, and humidity
-Logistical recommendations, time-zone adjustments, and more
SHOWNOTES:
https://scientifictriathlon.com/tts309/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Hydration - Want to optimise your performance in hot or humid conditions, avoid cramping, and make sure your hydration is on point? Take PH's free online Sweat Test to get personalised hydration strategy. Also use the Quick Carb Calculator to get fueling recommendations, and book a free one-on-one consultation to refine your hydration and fueling strategy. Use the promo code THATTRIATHLONSHOW15 to get 15% off your first order of PH electrolytes or the Precision Fuel range.
ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. The swim trainer is a perfect complement to your training in the pool. On days when you don’t have time to go to the pool, you can now do a short but effective home-based workout on the trainer. It is inflatable, so doesn’t take up much space, and best of all, it is very affordable. Get 20% off your order at zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Ryan's (Bolton Endurance) website, Instagram and Twitter
- Val's website and Instagram
- Frank Jakobsen – Performance, training and mindset | EP#231
- Training, racing, and metabolic testing with Val Burke | EP#290
- Ryan Bolton – Olympian and coach of Ben Hoffman and Caroline Rotich | EP#221
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
HRV and applied sports science with Jamie Stanley, PhD | EP#308
Jamie Stanley, PhD, is a sports physiologist with the South Australian Sports Institute. Jamie did his PhD thesis on the topic of Heart Rate Variability (HRV), but in his applied sports science role today he has a wide breadth of performance and recovery optimisation expertise, and we tap into that expertise on a number of interesting applied sports science questions in today's interview.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The responsibilities and day-to-day work of Jamie in his role as sports scientist supporting athletes and coaches
-How to use HRV to monitor training adaptations
-Looking at medium and long-term HRV trends rather than daily values
-Tools of the trade: recommendations for tools with which to measure HRV and analyse the data
-Tracking resting heart rate, sleep duration, and sleep quality
-Lab and field testing - who should use what kind of testing, and when?
-Best practices for monitoring training load
-How to find your individual physiological limiters, and when to work on strengths vs. weaknesses
-Continuous blood glucose monitoring
SHOWNOTES:
https://scientifictriathlon.com/tts308/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Hydration - Want to optimise your performance in hot or humid conditions, avoid cramping, and make sure your hydration is on point? Take PH's free online Sweat Test to get personalised hydration strategy. Also use the Quick Carb Calculator to get fueling recommendations, and book a free one-on-one consultation to refine your hydration and fueling strategy. Use the promo code THATTRIATHLONSHOW15 to get 15% off your first order of PH electrolytes or the Precision Fuel range.
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Jamie's Twitter, Research Gate and LinkedIn profiles
- Heart rate variability as a tool to monitor cardiac parasympathetic function during short-and long-term recovery from exercise - Jamie's Thesis
- Heart Rate Variability (HRV) – Applications and Insights in 2018 and Beyond with Marco Altini | EP#144
- How to use HRV to measure and manage Total Load with Simon Wegerif | EP#162
- Heart Rate Variability (HRV) for triathletes with Dan Plews | EP#42
- Interval Training – Science and Application part 1 with Paul Laursen | EP#128
- Interval Training – Science and Application part 2 with Paul Laursen | EP#129
- Interval Training – Science and Application part 3 with prof. Paul Laursen | EP#163
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
How do track sprint cyclists train, Tokyo Olympics, and W' research findings with Mehdi Kordi, PhD | EP#307
Mehdi Kordi, PhD, is a track cycling coach (sprinting in particular) working with the Royal Dutch Cycling Federation. In Tokyo, the Dutch track sprinters brought home multiple golds and medals, and Mehdi joins us to discuss how these athletes train to be the fastest on the planet. Also we discuss the physiology of W' and how it relates to neuromuscular function, and other bits and pieces from Mehdi's research.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Mehdi's take on the Olympics in Tokyo and how his team performed
-How do track sprint cyclists train?
-The relationship between neuromuscular function and W' (anaerobic work capacity)
-The importance of muscle size (rather than neural functions, fiber type etc.) and maximum force capacity on W'
-What sort of strength training might be used to improve W'?
-Reliability and sensitivity of the Notio Konect aero sensor
SHOWNOTES:
https://scientifictriathlon.com/tts307/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. The swim trainer is a perfect complement to your training in the pool. On days when you don’t have time to go to the pool, you can now do a short but effective home-based workout on the trainer. It is inflatable, so doesn’t take up much space, and best of all, it is very affordable. Get 20% off your order at zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Mehdi's Twitter and Research Gate profiles
- The Relationship Between Neuromuscular Function and the W′ in Elite Cyclists - Kordi et al. 2021
- Reliability and Sensitivity of the Notio Konect to quantify Coefficient of Drag Area in Elite Track Cyclists - Kordi et al. 2021
- Training talk and Tokyo 2020 with Nate Wilson | EP#303
- Olympic gold medal training and preparation with Arild Tveiten | EP#304
- Aerodynamic testing in the field with Michael Liberzon | EP#294
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Workout fuelling - best practices of top coaches | EP#306
In this episode, coaches Frank Jakobsen, Val Burke, Kolie Moore, Ryan Bolton and Björn Kafka each give their perspective and recommendations on how to fuel workouts.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-How much energy to consume for different kinds of workouts?
-In what form should you consume energy?
-Pre- and post-workout fuelling
-Is there a time and place for "training low" - i.e. training in a state of low glycogen (e.g. fasted training)
SHOWNOTES:
https://scientifictriathlon.com/tts306/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Hydration - Want to optimise your performance in hot or humid conditions, avoid cramping, and make sure your hydration is on point? Take PH's free online Sweat Test to get personalised hydration strategy. Also use the Quick Carb Calculator to get fueling recommendations, and book a free one-on-one consultation to refine your hydration and fueling strategy. Use the promo code THATTRIATHLONSHOW15 to get 15% off your first order of PH electrolytes or the Precision Fuel range.
ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. The swim trainer is a perfect complement to your training in the pool. On days when you don’t have time to go to the pool, you can now do a short but effective home-based workout on the trainer. It is inflatable, so doesn’t take up much space, and best of all, it is very affordable. Get 20% off your order at zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Frank Jakobsen – Performance, training and mindset | EP#231
- Training, racing, and metabolic testing with Val Burke | EP#290
- Training Talk with Kolie Moore | EP#271
- Ryan Bolton – Olympian and coach of Ben Hoffman and Caroline Rotich | EP#221
- Training, testing, metabolism and physiology with Björn Kafka | EP#286
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Triathlon Training with Power with Chris Myers, PhD | EP#305
Coach Chris Myers, PhD, is the co-author of the book "Triathlon Training with Power", which brings together training with a power meter in not just cycling, but in swimming and running as well. In this interview, Chris discusses topics ranging from equipment and technology validity to training tips.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-How to measure power in swimming: using the Trainesense Smartpaddle and the Vasa SwimErg
-Use cases for training with power in swimming
-The latest takes on training with a power meter in cycling
-Running power meters: what do we measure and is the technology valid and reliable?
-Use cases for training with running power
SHOWNOTES:
https://scientifictriathlon.com/tts305/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Hydration - Want to optimise your performance in hot or humid conditions, avoid cramping, and make sure your hydration is on point? Take PH's free online Sweat Test to get personalised hydration strategy. Also use the Quick Carb Calculator to get fueling recommendations, and book a free one-on-one consultation to refine your hydration and fueling strategy. Use the promo code THATTRIATHLONSHOW15 to get 15% off your first order of PH electrolytes or the Precision Fuel range.
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Chris' Research Gate and Peaks Coaching Group profiles
- Triathlon Training with Power - book by Chris Myers and Hunter Allen
- Triathlon periodisation with Chris Myers | EP#112
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Olympic gold medal training and preparation with Arild Tveiten | EP#304
Arild Tveiten is the head coach and sports director of the Norwegian Triathlon Federation. At the Olympics in Tokyo 2021, Kristian Blummenfelt, who has been coached by Arild for 11 years, took the gold medal in the men's individual event, and fellow Norwegian athletes Gustav Iden, Casper Stornes, and Lotte Miller finished 8th, 11th and 24th, respectively. Here, Arild makes his third appearance on That Triathlon Shown to discuss the specifics around training and preparing for the Tokyo Olympics, including heat preparation, tapering, race schedules, and much more.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-How Arild viewed the Norwegian results in the triathlon events at the Olympics
-Training camps and racing blocks in preparation for Tokyo
-Tapering strategies
-Heat preparation protocols
-Preparing for the bike course with near-constant cornering and accelerations
-Kristian's swim strategy to lose minimal time to the front pack
-Arild's verdict on what went well in the preparations and what could be improved for Paris 2024
-The next big goals for the Norwegian team and individual athletes
-Shifting training focus to long-course (half and full distance) racing
SHOWNOTES:
https://scientifictriathlon.com/tts304/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. The swim trainer is a perfect complement to your training in the pool. On days when you don’t have time to go to the pool, you can now do a short but effective home-based workout on the trainer. It is inflatable, so doesn’t take up much space, and best of all, it is very affordable. Get 20% off your order at zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
- Arild's Instagram and Twitter profiles
- Arild Tveiten – coach of Kristian Blummenfelt, Gustav Iden and Casper Stornes on triathlon training the Norwegian way | EP#223
- How Norway became a triathlon powerhouse with head coach Arild Tveiten | EP#154
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Training talk and Tokyo 2020 with Nate Wilson | EP#303
Nate Wilson is the coach of triathletes Flora Duffy, Olympic Gold Medalist from the women's individual event, and Kevin McDowell, 6th in the individual event and silver medalist in the Mixed Relay with the United States. Nate has an extensive background in the world of professional cycling, and is currently also the Professional Cycling Performance Manager of the World Tour team EF Education First. On this episode, we discuss Nate's views on training and coaching, and specifics around how Flora and Kevin prepared for the Olympic Games in Tokyo.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Nate's coaching and training philosophy
-Balancing blocks of intensity and blocks of aerobic training
-Tapering for the Olympic Games
-Heat preparation for the Tokyo heat and humidity
-Flora's run volume to run one of the fastest women's triathlon 10k:s in history
-The art of coaching
-Nate's top tips for amateur triathletes and endurance athletes
SHOWNOTES:
https://scientifictriathlon.com/tts303/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Hydration - Want to optimise your performance in hot or humid conditions, avoid cramping, and make sure your hydration is on point? Take PH's free online Sweat Test to get personalised hydration strategy. Also use the Quick Carb Calculator to get fueling recommendations, and book a free one-on-one consultation to refine your hydration and fueling strategy. Use the promo code THATTRIATHLONSHOW15 to get 15% off your first order of PH electrolytes or the Precision Fuel range.
ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. The swim trainer is a perfect complement to your training in the pool. On days when you don’t have time to go to the pool, you can now do a short but effective home-based workout on the trainer. It is inflatable, so doesn’t take up much space, and best of all, it is very affordable. Get 20% off your order at zen8swimtrainer.com/tts.
LINKS AND RESOURCES:
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Mortality (all-cause, cardiovascular disease, and cancer) and longevity in former elite athletes with prof. Melitta Mcnarry | EP#302
Professor Melitta Mcnarry of Swansea University has recently published a meta-analysis on the health and mortality (all-cause, cardiovascular disease, and cancer) consequences of an elite sporting career. Here, she discusses the findings and the potential implications.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Reasons for conducting the meta-analysis, including questions marks around whether a high amount of exercise might be detrimental rather than beneficial for health and longevity
-The significantly reduced mortality in elite athletes, in particular endurance athletes and team sport athletes
-Potential reasons for the reduced mortality
-The relationship between cardiorespiratory fitness and protection against cardiovascular disease
-Potential reasons for why elite endurance athletes had greatly reduced cardiovascular disease mortality, but no difference compared to the general population for cancer mortality
SHOWNOTES:
https://scientifictriathlon.com/tts302/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Hydration - Want to optimise your performance in hot or humid conditions, avoid cramping, and make sure your hydration is on point? Take PH's free online Sweat Test to get personalised hydration strategy. Also use the Quick Carb Calculator to get fueling recommendations, and book a free one-on-one consultation to refine your hydration and fueling strategy. Use the promo code THATTRIATHLONSHOW15 to get 15% off your first order of PH electrolytes or the Precision Fuel range.
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Melitta's Twitter, Research Gate, and Swansea University profiles
- Health Consequences of an Elite Sporting Career: Long-Term Detriment or Long-Term Gain? A Meta-Analysis of 165,000 Former Athletes - Runacres, Mackintosh and Mcnarry 2021
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Training talk with Louis Delahaije | EP#301
Louis Delahaije is the head coach of the Netherlands Triathlon Federation and the individual coach of athletes like Rachel Klamer, Maya Kingma and Richard Murray in triathlon, and Annemiek van Vleuten in cycling. After great Olympic success (the Netherlands were 4th in the Mixed Team Relay, Klamer was 4th in the individual race, and in cycling, van Vleuten took silver in the women's road race and goal in the Time Trial) in Tokyo, Louis joins us to discuss his training and coaching philosophy, preparing for peak performances in Tokyo, and much more.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Louis' coaching philosophy
-Polarised training
-How much "quality work" do you need?
-How much training volume do you need?
-Specific tips for effective swim, bike and run training
-Preparations for a very successful Tokyo Olympics - tapering strategies and heat adaptation
SHOWNOTES:
https://scientifictriathlon.com/tts301/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. Trusted by BMC PRO Triathlon Team, age-group triathletes, coaches and physios around the world. Until mid-August, get an ADDITIONAL 20% OFF on the already incredible Summer Sale offer, taking the total discount to more than 40% when you purchase the Swim Trainer on zen8swimtrainer.com/tts and add the coupon code at checkout.
LINKS AND RESOURCES:
- Louis's Twitter and Instagram profiles
- Louis Delahaije interviewed on The Physical Performance Show and the Real Coaching podcast
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Including sprint training in cycling - training responses and peformance improvements with Nicki Winfield Almquist, PhD | EP#300
Nicki Winfield Almquist, PhD, is a researcher at University of Copenhagen, Denmark. In this interview, we discuss the effects on performance as well as acute muscular and hormonal responses of including sprints in otherwise low-intensity cycling (and other endurance) training.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Effects on (cycling) performance of including sprints in otherwise low-intensity, long-duration endurance training
-Muscular and hormonal responses to this type of training
-Recovery time-course when including sprints
-How might the results seen in studies in cyclists translate to running and swimming?
-Practical applications - when, how and why might triathletes benefit from including sprints in their endurance training?
SHOWNOTES:
https://scientifictriathlon.com/tts300/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Hydration - Want to optimise your performance in hot or humid conditions, avoid cramping, and make sure your hydration is on point? Take PH's free online Sweat Test to get personalised hydration strategy. Also use the Quick Carb Calculator to get fueling recommendations, and book a free one-on-one consultation to refine your hydration and fueling strategy. Use the promo code THATTRIATHLONSHOW15 to get 15% off your first order of PH electrolytes or the Precision Fuel range.
ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. Trusted by BMC PRO Triathlon Team, age-group triathletes, coaches and physios around the world. Until mid-August, get an ADDITIONAL 20% OFF on the already incredible Summer Sale offer, taking the total discount to more than 40% when you purchase the Swim Trainer on zen8swimtrainer.com/tts and add the coupon code at checkout.
LINKS AND RESOURCES:
- Nicki's Research Gate and Twitter profiles
- Optimising endurance training of elite cyclists by inclusion of sprints during low-intensity sessions - Nicki's Thesis
- Effects of including sprints during prolonged cycling on hormonal and muscular responses and recovery in elite cyclists - Almquist et al. 2020
- The Inclusion of Sprints in Low-Intensity Sessions During the Transition Period of Elite Cyclists Improves Endurance Performance 6 Weeks Into the Subsequent Preparatory Period - Taylor et al. 2020
- Effects of Including Sprints in LIT Sessions during a 14-d Camp on Muscle Biology and Performance Measures in Elite Cyclists - Almquist et al. 2021
- The Aerobic and Anaerobic Contribution During Repeated 30-s Sprints in Elite Cyclists - Almquist et al. 2021
- What types of intervals are most effective? A scientific analysis with Michael Rosenblat | EP#243
- Sprint Interval Training with Jerome Koral | EP#151
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Markers of overreaching, and the LSCT cycling test with prof. Robert Lamberts and Annemiek Roete | EP#299
In this episode, Professor Robert Lamberts (Stellenbosch University) and Annemiek Roete (University of Groningen) discuss their recent systematic review on (noninvasive) markers of functional overreaching in endurance athletes. We also discuss the Lamberts Submaximal Cycle Test (LSCT), and it's application in triathlon as a monitoring tool as well as its application as a performance indicator.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Physiological (VO2max, submaximal power output, PPO), heart rate (resting, max, submax, HRR, HRV), and subjective (RPE, POMS, DALDA) markers of functional overreaching
-Which markers are the best for assessing non-functional overreaching, and how many (or how few) should you be monitoring?
-Is functional overreaching necessary or beneficial for endurance adaptations?
-What is the LSCT (Lamberts Submaximal Cycle Test) protocol?
-The LSCT as a performance predictor in triathlon
-The LSCT as a method to monitor training adaptations and overreaching
SHOWNOTES:
https://scientifictriathlon.com/tts299/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Hydration - Want to optimise your performance in hot or humid conditions, avoid cramping, and make sure your hydration is on point? Take PH's free online Sweat Test to get personalised hydration strategy. Also use the Quick Carb Calculator to get fueling recommendations, and book a free one-on-one consultation to refine your hydration and fueling strategy. Use the promo code THATTRIATHLONSHOW15 to get 15% off your first order of PH electrolytes or the Precision Fuel range.
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Robert's Twitter and Research Gate profiles
- Annemiek's Twitter and Research Gate profiles
- A Systematic Review on Markers of Functional Overreaching in Endurance Athletes - Roete et al. 2021
- The use of the Lamberts Submaximal Cycle Test in Triathlon; an exploratory study in young professional sprint triathletes - de Joode et al. 2021
- LSCT, a novel submaximal cycle test to monitor fatigue and predict cycling performance - Lamberts et al. 2010
- Muscle fiber types, recovery and training adaptations, and overreaching with Phil Bellinger, PhD | EP#297
- Non-functional overreaching with Cyril Schmit | EP#159
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
FTP, Maxmimum Lactate Steady State, and field testing protocols with José Ramón Lillo, PhD | EP#298
José Ramón Lillo, PhD is a researcher at the University of Alicante. In this interview, we discuss a study where Functional Threshold Power (FTP, as measured by 95% of the average power from a 20-minute all-out time trial) was compared to maximal lactate steady state (MLSS) and other physiological markers.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Definitions of testing protocols for FTP and MLSS
-How does FTP compare to MLSS according to Dr. Lillo's research?
-How does the warm-up protocol of the FTP-test (Coggan and Allen proposed a long, intense warm-up including a 5-minute time trial) impact the measured FTP?
-Recommendations for a lower correction coefficient than the original 95% to get a better estimate of MLSS
-General testing recommendations for field and lab testing
SHOWNOTES:
https://scientifictriathlon.com/tts298/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. Trusted by BMC PRO Triathlon Team, age-group triathletes, coaches and physios around the world. Until mid-August, get an ADDITIONAL 20% OFF on the already incredible Summer Sale offer, taking the total discount to more than 40% when you purchase the Swim Trainer on zen8swimtrainer.com/tts and add the coupon code at checkout.
LINKS AND RESOURCES:
- José's Research Gate profile
- Is the Functional Threshold Power a Valid Metric to Estimate the Maximal Lactate Steady State in Cyclists? - Lillo-Bevia et al. 2019
- Functional threshold power: Relationship with respiratory compensation point and effects of various warm-up protocols - Barranco-Gil et al. 2020
- La velocidad de ejecución como referencia para la programación, control y evaluación del entrenamiento de fuerza - book by Juan Jose Gonzalez Badillo
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Muscle fiber types, recovery and training adaptations, and overreaching with Phil Bellinger, PhD | EP#297
Phil Bellinger, PhD, is a researcher and lecturer at Griffith University, Australia. His work includes training interventions, nutritional interventions, and more recently using magnetic resonance spectroscopy to non-invasively assess muscle fibre typology and investigate how it relates to performance and training adaptations. He has also recently published a literature review on functional overreaching in endurance sports.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Fundamentals of different muscle fibre types, and muscle fibre type distribution
-How an athlete's muscle fibre typology impacts recovery within and from high-intensity exercise
-How an athlete's muscle fibre typology impacts adaptations to training resulting from periods of "overload training" (increased volume)
-The differences between acute fatigue, functional overreaching, and non-functional overreaching
-Is functional overreaching necessary to induce training adaptations?
SHOWNOTES:
https://scientifictriathlon.com/tts297/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Hydration - Want to optimise your performance in hot or humid conditions, avoid cramping, and make sure your hydration is on point? Take PH's free online Sweat Test to get personalised hydration strategy. Also use the Quick Carb Calculator to get fueling recommendations, and book a free one-on-one consultation to refine your hydration and fueling strategy. Use the promo code THATTRIATHLONSHOW15 to get 15% off your first order of PH electrolytes or the Precision Fuel range.
ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. Trusted by BMC PRO Triathlon Team, age-group triathletes, coaches and physios around the world. Until mid-August, get an ADDITIONAL 20% OFF on the already incredible Summer Sale offer, taking the total discount to more than 40% when you purchase the Swim Trainer on zen8swimtrainer.com/tts and add the coupon code at checkout.
LINKS AND RESOURCES:
- Phil's Research Gate and Twitter profiles
- Muscle fiber typology substantially influences time to recover from high-intensity exercise - Lievens et al. 2020
- Muscle fiber typology is associated with the incidence of overreaching in response to overload training - Bellinger et al. 2020
- Muscle Typology of World-Class Cyclists across Various Disciplines and Events - Lievens et al. 2020
- Functional Overreaching in Endurance Athletes: A Necessity or Cause for Concern? - Bellinger 2020
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter
Training talk with Björn Andersson | EP#296
Björn Andersson is a Swedish triathlon coach coaching both age-groupers and professionals, including Patrik Nilsson. Björn is also a former professional athlete himself. In this episode we discuss Björn's thoughts on training and coaching, and tips and advice geared towards both age-group athletes and professionals or aspiring professionals.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Björn's coaching and training philosophy
-Differences in training, coaching, and knowledge now vs. "then" (when Björn was racing professionally until 2011)
-Key tips to improve your swim, bike and run training, respectively
-How to execute your best on race day
-How age-group athletes can fit in training and adapt to it into already busy lives
-What does it take these days to race professionally
SHOWNOTES:
https://scientifictriathlon.com/tts296/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Hydration - Want to optimise your performance in hot or humid conditions, avoid cramping, and make sure your hydration is on point? Take PH's free online Sweat Test to get personalised hydration strategy. Also use the Quick Carb Calculator to get fueling recommendations, and book a free one-on-one consultation to refine your hydration and fueling strategy. Use the promo code THATTRIATHLONSHOW15 to get 15% off your first order of PH electrolytes or the Precision Fuel range.
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Björn's website and Instagram
- Intensity, volume, rest, nutrition, coaching and triathlon myth-busting with Dr. Philip Skiba | EP#173
- Training, testing, metabolism and physiology with Björn Kafka | EP#286
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Durability in endurance sports with Ed Maunder, PhD and Stephen Seiler, Phd | EP#295
Durability can be defined as the time of onset and magnitude of deterioration of physiological performance parameters over time during prolonged exercise. Dr. Ed Maunder (Auckland University of Technology) and Dr. Stephen Seiler (University of Agder) join us to discuss their recent publication and the overall scientific knowledge on the topic of durability, as well as best practices for assessing and developing durability.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-What is durability, why is it important, and what are the implications of it in racing and in training?
-What do we know about durability and the mechanisms of it from the scientific literature?
-How to assess and quantify durability in the lab or in the field?
-How to train to develop and improve durability?
-What is high-intensity repeatability and how does it relate to durability?
-Practical recommendations for athletes and coaches
SHOWNOTES:
https://scientifictriathlon.com/tts295/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses. Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from the US, UK and EU. Trusted by world-leading athletes such as Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.
ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. Trusted by BMC PRO Triathlon Team, age-group triathletes, coaches and physios around the world. Until mid-August, get an ADDITIONAL 20% OFF on the already incredible Summer Sale offer, taking the total discount to more than 40% when you purchase the Swim Trainer on zen8swimtrainer.com/tts and add the coupon code at checkout.
LINKS AND RESOURCES:
- Ed's Twitter and Research Gate profiles
- Stephen's Twitter and Research Gate profiles, and his Youtube-channel
- The Importance of ‘Durability’ in the Physiological Profiling of Endurance Athletes - Maunder et al. 2021
- Temperate performance and metabolic adaptations following endurance training performed under environmental heat stress - Maunder et al. 2021
- Polarised training with Stephen Seiler, PhD | EP#177
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Aerodynamic testing in the field with Michael Liberzon | EP#294
Michael Liberzon is a triathlon coach and host of the Endurance Innovation Podcast. With his background in mechanical engineering, Michael has a keen interest and expertise in aerodynamics, and has plenty of hands-on experience of aerodynamic testing as well as expertise gained from talking to some of the smartest people in the industry. Michael joins us today to discuss different methods of aero testing in the field and the new product category of on-the-bike aero sensors that are starting to proliferate in the triathlon and cycling marketplace.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Aerodynamic field testing methods: pros and cons of different methods, recommendations, and practical considerations
-On-the-bike aero sensors: use cases, maturity level of this product category, recommendations, and practical considerations
-Different brands and products of aero sensors
-How does field testing stack up to traditional aero testing methods (like wind tunnel testing)?
SHOWNOTES:
https://scientifictriathlon.com/tts294/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Hydration - Want to optimise your performance in hot or humid conditions, avoid cramping, and make sure your hydration is on point? Take PH's free online Sweat Test to get personalised hydration strategy. Also use the Quick Carb Calculator to get fueling recommendations, and book a free one-on-one consultation to refine your hydration and fueling strategy. Use the promo code THATTRIATHLONSHOW15 to get 15% off your first order of PH electrolytes or the Precision Fuel range.
ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. Trusted by BMC PRO Triathlon Team, age-group triathletes, coaches and physios around the world. Until mid-August, get an ADDITIONAL 20% OFF on the already incredible Summer Sale offer, taking the total discount to more than 40% when you purchase the Swim Trainer on zen8swimtrainer.com/tts and add the coupon code at checkout.
LINKS AND RESOURCES:
- Michael's website and Instagram
- Dan Bigham – aerodynamic testing, equipment, and making your bike fast | EP#229
- Aerodynamics, Rolling Resistance, Weight, and Return On Investment with Sebastian Schluricke | EP#90
- Virtual Wind Tunnel with Andrew Buckrell and Michael Liberzon | EP#47
- Endurance Innovation 105 – Marc Graveline On Aerometers
- Endurance Innovation 61 – All About Aero Sensors With Chris Morton
- Endurance Innovation 46 – Notio Aerometer
- Endurance Innovation 57 – Notio Aerometer And Swearing
- Endurance Innovation 99 – Aerotune’s Sebastian Schluricke
- Endurance Innovation 84 – Dan Bigham
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Race nutrition and hydration - current best practices with Andy Blow | EP#293
Andy Blow, founder of Precision Hydration, returns to the podcast to discuss current best practices in race nutrition and hydration. Andy has a first-row seat to see what some of the best professional athletes in the world are doing, and shares the common patterns and potential differences, as well as how things might or might not differ for amateur athletes.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Andy's and Precision Hydration's work with pro triathletes and other endurance athletes
-What are the common patterns and trends across these top athletes, and what are the differences?
-Getting down to the specifics: what formats of carbohydrate are they typically consuming
-Logistics: what nutrition and hydration to carry with you, and how to carry it?
-Should you be completely self-sufficient or also rely on aid stations
-The case for going really high (90+ g/h) on carbohydrates in race nutrition, and training your gut to be able to do that
-Hydrogels, and what the science currently says about how they work
SHOWNOTES:
https://scientifictriathlon.com/tts293/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Andy's Twitter
- Precision Hydration's website, Instagram, and Twitter
- How much carbohydrate do athletes need per hour? - article by Andy
- Does the type of carb in your energy products really matter? - article by Precision Hydration
- Can athletes consume MORE than 90g of carb per hour? - article by Precision Hydration
- Can you train your gut to optimise your fueling strategy? - article by Precision Hydration
- Quick Carb Calculator
- Book a free consultation with Precision Hydration
- Gordo Byrn's blog
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Strength training for endurance performance with Richard Blagrove, PhD | EP#292
Richard Blagrove, PhD, is a lecturer in physiology and programme leader at Loughborough University. Richard has a background as a middle distance runner himself, and has done extensive academic and applied work in the field of strength and conditioning for middle and long distance runners.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-A new book co-edited by Richard, "The Science and Practice of Middle and Long Distance Running"
-Programming and periodisation of strength training for endurance athletes
-Workout structure for strength and conditioning sessions
-Executing workouts and sets - how hard should you go?
-Plyometric training for runners and triathletes
SHOWNOTES:
https://scientifictriathlon.com/tts292/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. Trusted by BMC PRO Triathlon Team, age-group triathletes, coaches and physios around the world. Visit zen8swimtrainer.com/tts for 20% off your order.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Richard's Twitter and Research Gate profiles
- Strength and Conditioning for Endurance Running - book authored by Richard
- The Science and Practice of Middle and Long Distance Running - book co-edited by Richard
- Strength training episode archive
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
How to train between two (or more) races in quick succession | TTS Thursday #17
How to train between two (or more) races in quick succession | TTS Thursday #17
- How long to recover after a race
- How long to taper before the next race
- How much training, and how much hard training should you do between races
- The importance of building a strong base to maintain fitness between races
Training talk with Björn Geesmann | EP#291
Björn Geesmann is a triathlon and endurance coach based in Hamburg, with a degree from the German Sport University in Cologne. Björn coaches world class athletes like Patrick Lange, Katrina Matthews, Boris Stein and Daniela Bleymehl.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Björn's coaching philosophy
-Being a mental coach as well as a sports coach
-Tips for effective triathlon swim training
-Tips for effective triathlon bike training
-Tips for effective triathlon run training
-An argument for doing a minimal amount of training at intensities higher than threshold
SHOWNOTES:
https://scientifictriathlon.com/tts291/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Top-5 tips for advanced athletes to get faster | TTS Thursday #16
Top-5 tips for advanced athletes to get faster | TTS Thursday #16
- Learn to race (and not just execute a plan)
- Optimise gear and equipment
- Explore psychological aspects to performance
- Increase focus on and commitment to recovery
- Get a coach, mentor or advisor
- Scientific Triathlon website
- Coaching
- Training Plans
- TTS Thursday Episode Archive
- Bike fitting, equipment, and triathlon bike training with David Bowden | EP#287
- Bike fitting with Phil Burt (former Team Sky) | EP#232
- Bike Fitting Q&A with Phil Burt | EP#254
- Dan Bigham – aerodynamic testing, equipment, and making your bike fast | EP#229
- Physiology, coaching and aerodynamics with Jamie Pringle, PhD | EP#288
- Tire pressure, aerodynamics, and smart equipment upgrades with Josh Poertner | EP#235
- Aerodynamics, Rolling Resistance, Weight, and Return On Investment with Sebastian Schluricke | EP#90
- Sports psychology and applied neuroscience with Simon Marshall, PhD and Lesley Paterson | EP#282
- Practical application of sports psychology for triathletes with Dr. JoAnn Dahlkoetter | EP#108
- Mental skills and the psychology of suffering with Carrie Cheadle | EP#97
- Sleep – the foundation of health and performance with Dr. Charles Samuels | EP#216
- Sleep, recovery, and performance with Shona Halson | EP#52
- Athlete Sleep Screening Questionnaire
- Glycogen metabolism and optimising glycogen resynthesis with Bob Murray, PhD | EP#252
- Nutrition for endurance and ultra-endurance athletes with Trent Stellingwerff, PhD | EP#265
- Endurance sports nutrition: state of the art in 2019 with prof. John Hawley | EP#181
Training, racing, and metabolic testing with Val Burke | EP#290
Val Burke is a New Zealand based triathlon and endurance sports coach with a background in exercise science and physiology, coaching among others pro triathlete Braden Currie. In this interview, Val shares her expertise on a number of topics related to both training and racing.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Strength training for triathlon
-How to improve your triathlon cycling
-Metabolic testing, and how to effectively use metabolic test results in training
-How to find your race pace for long distance triathlon races
SHOWNOTES:
https://scientifictriathlon.com/tts290/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. Trusted by BMC PRO Triathlon Team, age-group triathletes, coaches and physios around the world. Visit zen8swimtrainer.com/tts for 20% off your order.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Val's website and Instagram, Facebook and Twitter
- Strength training episode archive
- Bike training episode archive
- Racing episode archive
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Top-5 tips for intermediate level athletes to get faster | TTS Thursday #15
Top-5 tips for intermediate level athletes to get faster | TTS Thursday #15
- Focus on improving technique and skills
- Do adequate testing to set training zones
- Train with proper structure
- Get a coach
- Try to increase training volume
Training Talk with Ben Day (Team BikeExchange) | EP#289
Ben Day is a performance coach at the Team BikeExchange WorldTour team, founder of DaybyDay Coaching, and coach of professional long distance triathletes Chris Leiferman and Greg Close. Ben also raced (cycling) professionally himself for 14 years. In this interview, Ben shares his thoughts and experience on many aspects of training and coaching in both triathlon and cycling.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Ben's coaching philosophy
-The balance of training volume and training intent and quality
-Training the bike component for long-distance triathlon
-The balance of aerobic base training and specific training for the race demands
-The importance of the coach-athlete relationship
-Top tips for age-group athletes
SHOWNOTES:
https://scientifictriathlon.com/tts289/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- DaybyDay Coaching website and Instagram profile
- Physiology, Training, and INSCYD with Sebastian Weber (part 1) | EP#237
- Physiology, Training, and INSCYD with Sebastian Weber (part 2) | EP#238
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Top-5 tips for beginners to get faster | TTS Thursday #14
Top-5 tips for beginners to get faster | TTS Thursday #14
- Don't train too much (but train frequently)
- Develop many different gears (learn to go slow and fast)
- Focus on improving technique and skills
- Make having fun your number one priority
- Join a triathlon club or community
Physiology, coaching and aerodynamics with Jamie Pringle, PhD | EP#288
Jamie Pringle in an exercise physiologist with a background in academia, applied work over several Olympic cycles with the English Institute of Sports, coaching and advising many high-level athletes, and currently working in the aerodynamics and cycling biomechanics field at Vorteq, a spin-off company from Formula 1 located in Silverstone.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Physiology, finding individual limiters, and athlete profiling
-The role of the coach, and how to be a scientist as a coach
-How to assess and improve aerodynamics on the bike
-The importance of biomechanics, and not chasing aerodynamic gains or "lower is better" at all costs
-Aero-considerations (and biomechanical ones) when getting a trisuit, cycling shoes, and calf guards for the lower leg
SHOWNOTES:
https://scientifictriathlon.com/tts288/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. Trusted by BMC PRO Triathlon Team, age-group triathletes, coaches and physios around the world. Visit zen8swimtrainer.com/tts for 20% off your order.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Jamie's Twitter
- Vorteq´s website
- Tire pressure, aerodynamics, and smart equipment upgrades with Josh Poertner | EP#235
- Dan Bigham – aerodynamic testing, equipment, and making your bike fast | EP#229
- Aerodynamics, Rolling Resistance, Weight, and Return On Investment with Sebastian Schluricke | EP#90
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Active or passive recovery between intervals | TTS Thursday #13
Active or passive recovery between intervals | TTS Thursday #13
- The physiological (and other) factors impacted by the choice between active or passive recoveries
- Why and when should you use passive recoveries?
- Why and when should you use active recoveries?
- General recommendations
- Scientific Triathlon website
- Coaching
- Training Plans
- TTS Thursday Episode Archive
- Science and Application of High Intensity Interval Training
- Recovery bout intensity of HIIT – Active or Passive? - HIIT Science Blog
Bike fitting, equipment, and triathlon bike training with David Bowden | EP#287
David Bowden is a New Zealand-based bike fitter and coach, who also works as a consultant for Profile Design. David also has a background in bike fitting software, having designed the Velogicfit 3D Motion and 3D Aero performance bike fitting products that he uses in the studio. David currently coaches among others pro triathlete and cycling powerhouse Teresa Adam. In this episode we discuss bike fitting, equipment to improve performance, and bike training for triathlon.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-How important bike fitting is, with quantitative examples
-The tools used in bike fitting and their importance
-How to find a good bike fitter (not just "ask around")
-Considerations around aerobars, saddles, cranks, helmets, tires and more
-A typical training week (cycling specifically) for age-group triathletes focusing on 70.3 and Ironman
-How to find your bike pacing strategy for Ironman 70.3 and Ironman racing
-David's top tips for age-group triathletes
SHOWNOTES:
https://scientifictriathlon.com/tts287/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- David's website
- Bike fitting with Phil Burt (former Team Sky) | EP#232
- Bike Fitting Q&A with Phil Burt | EP#254
- Tire pressure, aerodynamics, and smart equipment upgrades with Josh Poertner | EP#235
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Return to racing - race planning, prep, and execution | TTS Thursday #12
Return to racing - race planning, prep, and execution | TTS Thursday #12
- Pre-race planning (race strategy, pacing, nutrition, hydration, equipment, mental game)
- The day(s) before the race (equipment prep, nutrition and hydration, course/transition area recce)
- Race day execution
- Mistakes to avoid
- Scientific Triathlon website
- Coaching
- Training Plans
- TTS Thursday Episode Archive
- All previous Racing-related episodes on That Triathlon Show
Training, testing, metabolism and physiology with Björn Kafka | EP#286
Björn Kafka is a cycling and endurance coach at the highest level, including coaching multiple World and European champions. He is also an expert in metabolism and metabolic calculations, and has developed the Aerotune Powertest that gives athletes access to in-depth information about their own physiology. In this interview we go in-depth on the topics of training, testing, and metabolism, and Björn shares his expertise from all of these domains.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-How VO2max is related to the maximum number of training hours you can positively adapt to without overreaching
-How to train VO2max (for different types of athletes)
-VLaMax: how to use it in training, why lower is not always better, and why it still isn't very widely used
-Guidelines for using high-intensity interval training
-Guidelines for using cadence and torque work in training
-Nutrition recommendations in training, racing, and day to day life
-The Aerotune Powertest
-General tips for age-group athletes and mistakes to avoid
SHOWNOTES:
https://scientifictriathlon.com/tts286/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. Trusted by BMC PRO Triathlon Team, age-group triathletes, coaches and physios around the world. Visit zen8swimtrainer.com/tts for 20% off your order.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Aerotune's website, Twitter, and Instagram
- Aerotune Powertest
- Endurance Innovation 100 – Aerotune’s Bjorn Kafka
- Aerodynamics, Rolling Resistance, Weight, and Return On Investment with Sebastian Schluricke | EP#90
- FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169
- Training structure, periodisation and the science of winning with Jan Olbrecht, PhD | EP#198
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
How to pace hilly triathlon bike courses | TTS Thursday #11
How to pace hilly triathlon bike courses | TTS Thursday #11
- How to pace hilly 70.3 and Ironman courses (for 95% of athletes)
- How to pace hilly 70.3 and Ironman courses for pros and the very top age-groupers
- Differences in pacing hills between half and full Ironman races
- How to train for hilly triathlon bike courses and practise your pacing strategy
- Scientific Triathlon website
- Coaching
- Training Plans
- TTS Thursday Episode Archive
- Optimal Bike Pacing and Best Bike Split with Ryan Cooper | EP#131
Training talk with Blair Cartmell | EP#285
Blair Cartmell is a Scottish triathlon coach working as a Junior National Coach with British Triathlon in addition to running his own coaching business. Blair's coaching resume is of a very high level, including currently being the coach of George Goodwin (3rd at the PTO Championships in Daytona in 2020), holding the lead coach position of the Triathlon Scotland performance Centre at Stirling University, as well as being a national coach for Scotland's home Commonwealth games in 2014.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Blair's coaching philosophy
-How to achieve consistency in training
-Intensity management
-Group training environments
-Learning how to race by putting yourself on the startline
-Top tips for age-group athletes
SHOWNOTES:
https://scientifictriathlon.com/tts285/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
How to do your own swim video analysis | TTS Thursday #10
How to do your own swim video analysis | TTS Thursday #10
- Why is swim video analysis so important
- Equipment and tools needed
- How to shoot the videos like an experienced coach
- How to analyse the videos and assess Impact and Difficulty
- Alternative (phone-only) options for swim video analysis
- Scientific Triathlon website
- Coaching
- Training Plans
- TTS Thursday Episode Archive
- All previous swim-related episodes on That Triathlon Show
Training talk with Neil MacPherson | EP#284
Neil MacPherson is Scottish coach living in Cape Town, where he owns and runs the coaching business Dinamic Coaching. In addition to his own coaching and performance center services, Neil has also served as a coach educator and facilitator for British Triathlon and for the International Triathlon Union (ITU). In this interview, we discuss Neil's training and coaching philosophy, get into specific case studies, and much more.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Neil's coaching and training philosophy
-Case study: taking an explosive athlete (Olympian) and coaching them towards an Ironman
-How to break past performance plateaus for age-group triathletes
-Swim technique, and using the SmartPaddle for quantitative analysis of your swim stroke
-The skills that aspiring (and established) coaches really have to learn
SHOWNOTES:
https://scientifictriathlon.com/tts284/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. Trusted by BMC PRO Triathlon Team, age-group triathletes, coaches and physios around the world. Visit zen8swimtrainer.com/tts for 20% off your order.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Dinamic Coaching website, Twitter, and Instagram
- TraineSense SmartPaddle
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Masters Athletes | TTS Thursday #9
Masters Athletes | TTS Thursday #9
- Age and endurance performance
- The main reasons for age-related decline in endurance performance
- What can you do to counteract this performance decline?
- Other considerations for masters athletes, and potential differences compared to younger athletes
- Scientific Triathlon website
- Coaching
- Training Plans
- TTS Thursday Episode Archive
- The top-5 challenges for masters athletes and how to overcome them – Bo Falck Hansen, PhD | EP#176
- Mastering Triathlon as a Masters Athlete with Karen Smyers | EP#102
- Runner Gene Dykes Is Playing the Long Game - article by Alex Hutchinson
- What We Can Learn from Studying Older Marathoners - article by Alex Hutchinson
- NEW ADVANCED training plans (Olympic, Half and Full Distance). Get 60% off during the launch period (until 30 April 2021) using the code "ADVANCED" at checkout.
The evolution of coaching principles and practices with David Tilbury-Davis | EP#283
Coach David Tilbury-Davis returns to the podcast for a different kind of episode. David and Mikael muse over how coaching and training principles and practices are evolving, and how training and learning frameworks already used successfully in many sports and contexts outside of triathlon can be applied in a triathlon or endurance sports setting.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Autonomy
-Diversity
-Psychology
-Specificity
-The integration of physiology, psychology, and environmental constraints
-Training athletes as "complex systems" vs. training "independent components of a system"
SHOWNOTES:
https://scientifictriathlon.com/tts283/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- David's website and Twitter and Instagram profiles
- Perspectives on coaching with David Tilbury-Davis | EP#227
- Perspectives on training with David Tilbury-Davis | EP#226
- Triathlon race planning with David Tilbury-Davis | EP#150
- Training Talk: Splicing Workouts, Cognitive Load, and more with David Tilbury-Davis | EP#53
- Training or Synergizing? Complex Systems Principles Change the Understanding of Sport Processes - Pol et al. 2020
- Theory to Practice: Performance Preparation Models in Contemporary High-Level Sport Guided by an Ecological Dynamics Framework - Woods et al. 2020
- The Science of Racing against Opponents: Affordance Competition and the Regulation of Exercise Intensity in Head-to-Head Competition - Hettinga et al. 2017
- Super Champions, Champions, and Almosts: Important Differences and Commonalities on the Rocky Road - Collins et al. 2016
- Constraints-controlled metastable dynamics of exercise-induced psychobiological adaptation - Hristovski et al. 2010
- NEW ADVANCED training plans (Olympic, Half and Full Distance). Get 60% off during the launch period (until 30 April 2021) using the code "ADVANCED" at checkout.
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Workout design principles | TTS Thursday #8
Workout design principles | TTS Thursday #8
- How important is workout design?
- Common mistakes in workout design
- Advice for designing specific types of workouts (VO2max, threshold, strength & stamina, fatigue resistance etc.)
- The workout design process - step by step
- Scientific Triathlon website
- Coaching
- Training Plans
- TTS Thursday Episode Archive
- NEW ADVANCED training plans (Olympic, Half and Full Distance). Get 60% off during the launch period (until 30 April 2021) using the code "ADVANCED" at checkout.
Sports psychology and applied neuroscience with Simon Marshall, PhD and Lesley Paterson | EP#282
Simon Marshall, PhD, and his wife Lesley Paterson (XTERRA and ITU Cross-Triathlon World Champion) are the authors of the book "The Brave Athlete: Calm the F*ck Down and Rise to the Occasion". In this episode, we discuss several of the most important messages covered in this book for triathletes, including getting an understanding of the inner workings of your brain, as well as common and specific psychological challenges that triathletes face on a regular basis in racing, training, and in the day to day.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Applied neuroscience: understanding how your brain works and how to (as well as how not to) work with your brain rather than against it.
-How to build confidence (even if you are not a confident person)
-How to use social media and avoid the comparison trap
-How to get out of your comfort zone and learn to embrace the suck
-Tips for how athletes can go about improving their psychological and mental skills
SHOWNOTES:
https://scientifictriathlon.com/tts282/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. Trusted by BMC PRO Triathlon Team, age-group triathletes, coaches and physios around the world. Visit zen8swimtrainer.com/tts for 20% off your order.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Simon's profiles on Twitter and Research Gate
- Lesley's website, Twitter, and Instagram
- Braveheart Coaching website
- The Brave Athlete: Calm the F*ck Down and Rise to the Occasion - Simon's and Lesley's book
- All previous sports psychology episodes on That Triathlon Show
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Training adaptations and timescales | TTS Thursday #7
Training adaptations and timescales | TTS Thursday #7
- From short to long timescales, from molecular to functional adaptations
- The types of research methods used to study these different levels
- What levels of adaptations you should focus on, and what timescale you need to look at those adaptations from
- Practical tips and advice to take into your training
- Scientific Triathlon website
- Coaching
- Training Plans
- TTS Thursday Episode Archive
- NEW ADVANCED training plans (Olympic, Half and Full Distance). Get 60% off during the launch period (until 30 April 2021) using the code "ADVANCED" at checkout.
Predictors of performance in amateur triathletes with Paulo Puccinelli, MD PhD | EP#281
Paulo Puccinelli is a sports medicine physician with a PhD in exercise physiology. In this episode we discuss his recent study, on the most important predictors for performance in amateur triathletes.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-An overview of the study Paulo and his team conducted on predictors of performance in amateur (Olympic distance) triathletes
-The importance of VO2max and Maximum Aerobic Velocity (MAV)
-The importance of triathlon experience
-The relative insignificance of (running) economy
-A discussion on body composition
-A discussion on chronotype
-Paulo's coaching advice and takehome messages
SHOWNOTES:
https://scientifictriathlon.com/tts281/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gmez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Dr. Puccinelli's profiles on Research Gate, Twitter, and Instagram
- Predictors of performance in Amateur Olympic distance triathlon - Puccinelli et al. 2020
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat ? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Group training: pros, cons, and how to do it right | TTS Thursday #6
Group training: pros, cons, and how to do it right | TTS Thursday #6
- Options and contexts for group training in triathlon and endurance sports
- Pros and cons of group training
- Evidence of the benefits of group training
- How to strategically use group training to maximise its benefits and your performance improvements
- Scientific Triathlon website
- Coaching
- Training Plans
- TTS Thursday Episode Archive
- Cohesion and performance in sport: a meta analysis - Carron 2002
- Rowers' high: behavioural synchrony is correlated with elevated pain thresholds - Cohen 2010
- Social Bonds and Exercise: Evidence for a Reciprocal Relationship - Davis 2015
The menstrual cycle and oral contraception - impact on exercise performance with Kelly McNulty | EP#280
Kelly McNulty is a PhD candidate at Northumbria University. Kelly's research investigates the effect of the menstrual cycle and hormonal contraceptive use on performance, recovery, and adaptation in women in sports. In this interview, Kelly walks as through the evidence-base and practical recommendations for all female athletes and coaches of female athletes.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The different phases and hormonal changes of the menstrual cycles
-How these changes (theoretically) might impact exercise performance
-The actual evidence-base and state of the science on menstrual cycle phase and its impact on exercise performance
-Practical advice for individualising your approach to training according to the menstrual cycle phases
-The evidence-base and state of the science on hormonal contraception use and its impact on exercise performance
-General advice and takehome messages for female athletes
SHOWNOTES:
https://scientifictriathlon.com/tts280/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. Trusted by BMC PRO Triathlon Team, age-group triathletes, coaches and physios around the world. Visit zen8swimtrainer.com/tts for 20% off your order.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Kelly's website, Twitter and Research Gate
- "The period of the period" podcast, Twitter, and Instagram
- The Effects of Menstrual Cycle Phase on Exercise Performance in Eumenorrheic Women: A Systematic Review and Meta-Analysis
- The Effects of Oral Contraceptives on Exercise Performance in Women: A Systematic Review and Meta-analysis
- RED-S (Relative Energy Deficiency in Sports) with Margo Mountjoy | EP#233
- Training during and after pregnancy with Jocelyn McCauley | EP#33
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Home-based Strength Training | TTS Thursday #5
Home-based Strength Training | TTS Thursday #5
- Objectives and importance of strength training for triathletes and endurance athletes
- Equipment for home-based strength training
- Structure of home-based strength workouts
- Recommended exercises
- How strength workouts fit into your overall triathlon program
- Scientific Triathlon website
- Coaching
- Training Plans
- TTS Thursday Episode Archive
- All previous strength-related episodes on That Triathlon Show
- 5 Different Types Of Resistance Bands And The Benefits Of Each
Training Talk with Helle Frederiksen | EP#279
Helle Frederiksen is a coach and former professional athlete. In her racing days, Helle competed in the London 2012 Olympics, she is the ITU Long Distance World Champion from 2018, and she holds the fastest ever time in women's half distance racing, with a 3:55:50 from Challenge Bahrain. In this interview, we discuss Helle's training and coaching philosophies, as well as the importance of racing to develop, and how to get the best out of yourself on race day.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Helle's background as a professional athlete
-Her coaching and training philosophy
-Training on feel
-The importance of racing, and how to execute on race day
-Advice on fitting training into a busy lifestyle
-Differences and similarities in how to approach training between amateurs and pros
-Advice on improving your swim, bike, and run, respectively
SHOWNOTES:
https://scientifictriathlon.com/tts279/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Helle's website, Twitter, and Instagram
- World Champions keep things simple: training masterclass with Joel Filliol | EP#172
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Triathlon Run Training | TTS Thursday #4
Triathlon Run Training | TTS Thursday #4
- The demands of triathlon running: strength, stamina and fatigue resistance
- Top tips for improving your triathlon run training
- Example workouts and weekly structure
- Common run training mistakes to avoid
- Scientific Triathlon website
- Coaching
- Training Plans
- TTS Thursday Episode Archive
- All previous running-related episodes on That Triathlon Show
- Injury prevention and rehabilitation with James Debenham, PhD | EP#209
- The Triathlete’s Strength Training Formula | EP#81
- Running form and training talk with Bobby McGee (USA Triathlon) | EP#225
- Running biomechanics, economy, and training load with Izzy Moore, PhD | EP#241
- Improve your running speed, endurance, and performance with Pete Magill | EP#203
- Training Talk and offroad triathlon with coach Lesley Paterson (multiple World Champion) | EP#277
- Mental skills and the psychology of suffering with Carrie Cheadle | EP#97
- Practical application of sports psychology for triathletes with Dr. JoAnn Dahlkoetter | EP#108
Polarized versus Moderate intensity training: a controlled trial in triathletes with Dr. Golo Röhrken | EP#278
Golo Röhrken is a medical doctor, sports scientist, and triathlon coach. In this interview we discuss a study he conducted, which was the first ever randomised controlled trial comparing polarised training with other training intensity distributions specifically in the sport of triathlon.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The first ever randomised controlled trial of polarised training and moderate intensity training distributions in triathletes
-How the two training programs were implemented and executed
-Different ways of quantifying training intensity distributions, and problems or misunderstandings that these differences lead to
-Golo's coaching advice and practical takehome messages from this study and beyond
SHOWNOTES:
https://scientifictriathlon.com/tts278/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. Trusted by BMC PRO Triathlon Team, age-group triathletes, coaches and physios around the world. Visit zen8swimtrainer.com/tts for 20% off your order.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Golo's website, Twitter, and Instagram
- Six Weeks of Polarized Versus Moderate Intensity Distribution: A Pilot Intervention Study - Röhrken et al. 2020
- An up to date scientific analysis of polarised training vs. threshold training with Michael Rosenblat | EP#244
- Polarised training with Stephen Seiler, PhD | EP#177
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Triathlon Bike Training | TTS Thursday #3
Triathlon Bike Training | TTS Thursday #3
- The demands of triathlon cycling: sustained power and aerodynamics
- Example workouts and weekly structure
- Common bike training mistakes to avoid
- Top tips for improving your triathlon bike training
- Scientific Triathlon website
- Coaching
- Training Plans
- TTS Thursday Episode Archive
- All previous cycling-related episodes on That Triathlon Show
Training Talk and offroad triathlon with coach Lesley Paterson (multiple World Champion) | EP#277
Lesley Paterson is a coach and multiple World Champion across XTERRA and ITU Cross-Triathlon. Lesley joins us to discuss training principles as well as specific advice for racing XTERRA or cross-triathlon.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Leslie's training principles and approach to coaching
-Top tips for improving your swim, bike, and run
-Key workouts in each of the three disciplines, and an example training week
-Training advice for XTERRA, including when and how to do specific training
-Racing advice for XTERRA, including nutrition, gear, and more
-Advice for time-crunched athletes
SHOWNOTES:
https://scientifictriathlon.com/tts277/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Lesley's website, Twitter, and Instagram
- Braveheart Coaching website
- The Brave Athlete: Calm the F*ck Down and Rise to the Occasion - Lesley's book
- Training for Xterra and off-road triathlon with five-time world champion Melanie McQuaid | EP#196
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Swim Training | TTS Thursday #2
Swim Training | TTS Thursday #2
- The demands of triathlon swimming: technique, fitness, and open water readiness
- Example workouts and weekly structure
- Common swim training mistakes to avoid
- Top tips for improving your swim training
- Scientific Triathlon website
- Coaching
- Training Plans
- TTS Thursday Episode Archive
- All previous swimming-related episodes on That Triathlon Show
Training Talk with coach Emma Carney (double ITU World Champion) | EP#276
Emma Carney is a double ITU World Champion, World Triathlon Hall of Fame inductee, and dominated women's triathlon in the mid-90s. She retired from racing in 2004, and is now coaching at both high performance and age-group levels.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Emma's main coaching philosophy and training principles
-Tips for developing your swim, bike, and run
-Key workouts in each of the three disciplines
-Training periodisation, workout execution, and more...
SHOWNOTES:
https://scientifictriathlon.com/tts276/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. Trusted by BMC PRO Triathlon Team, age-group triathletes, coaches and physios around the world. Visit zen8swimtrainer.com/tts for 20% off your order.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Emma's website, Twitter, and Instagram
- Hard Wired: Life, Death and Triathlon - Emma's autobiography
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Periodisation | TTS Thursday #1
Periodisation | TTS Thursday #1
- What is training periodisation?
- Periodisation terminology and frameworks
- Does periodisation really matter?
- Mikael's framework for "periodisation"
- Scientific Triathlon website
- Coaching
- Training Plans
- TTS Thursday Episode Archive
- Periodisation Theory: Confronting an Inconvenient Truth with John Kiely | EP#148
- Tapering, periodisation and recovery with Iñigo Mujika, PhD | EP#256
- Training structure, periodisation and the science of winning with Jan Olbrecht, PhD | EP#198
- Triathlon periodisation with Chris Myers | EP#112
- Training and periodisation for cyclists with Adam Pulford | EP#211
Training methods of Ethiopian runners with Michael Crawley | EP#275
Michael Crawley is a 2h20min marathon runner who has competed internationally for Scotland and Great Britain, and he is assistant professor in social anthropology at Durham University. Michael spent 15 months in Addis Ababa in Ethiopia, running with a group of professional runners and observing their training and their lives. The result of this experience is Michael's first book, "Out of Thin Air: Running Wisdom and Magic from Above the Clouds in Ethiopia".
IN THIS EPISODE YOU'LL LEARN ABOUT:
-"A day in the life" of Ethiopian runners
-What a typical training week looks like
-Key workouts for the Ethiopians
-The importance of the environment and terrain (altitude, "magic air", special surfaces, forests,...)
-The group effect - the importance of training together in an individual sport
-Mindset and psychology of the Ethiopians
-What can Western, non-professional runners and triathletes learn and implement from professional runners in Ethiopia?
SHOWNOTES:
https://scientifictriathlon.com/tts275/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Michael's Twitter, and Instagram
- Out of Thin Air: Running Wisdom and Magic from Above the Clouds in Ethiopia - Michael's book
- Run training of Kipchoge, Farah and Rudisha with Matt Fox of Sweat Elite | EP#195
- All Running-related episodes on That Triathlon Show
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #127 - Fatigue mechanisms and assessments
Q&A #127 - Fatigue mechanisms and assessments
- What are the different types of fatigue that endurance athletes might run into and their respective time-courses for recovery?
- Methods to measure or assess fatigue
- Sprinting as a simple but effective fatigue assessment method
- Scientific Triathlon website
- Coaching
- Training Plans
- Q&A episode archive
- Devices, apps, and technology for triathletes with Michael Liberzon, Andrew Buckrell and Mikael Eriksson | EP#253
- Brain training and psychobiology of endurance performance with professor Samuele Marcora | EP#17
- Critical Power and VO2 kinetics with Mark Burnley, PhD | EP#257
- Recovery of central and peripheral neuromuscular fatigue after exercise - Carroll 2017
- Models to Explain Fatigue during Prolonged Endurance Cycling - Abbiss 2005
Balancing training load and recovery with coach Lachlan Kerin | EP#274
Scientific Triathlon coach Lachlan Kerin returns to the podcast to discuss how to plan and execute your training so that there is an appropriate balance between training load and fatigue.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-How to balance load and recovery at a macro (season/yearly) and meso (roughly monthly) timescale
-How to balance load and recovery at an acute, micro timescale (roughly weekly)
-Full rest days and easy days - when and how to use each of these
-How to account for intense training days, big volume days, and strength training sessions when planning your load-recovery balance
-Methods for tracking recovery and training readiness
-When (and when not to) and how to adjust training for fatigue
-The impact of age, sex, experience, athletic profile and more on the load-recovery balance equation
SHOWNOTES:
https://scientifictriathlon.com/tts274/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. Trusted by BMC PRO Triathlon Team, age-group triathletes, coaches and physios around the world. Visit zen8swimtrainer.com/tts for 20% off your order.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Lachie's coaching profile on Scientific Triathlon and Instagram
- Glycogen metabolism and optimising glycogen resynthesis with Bob Murray, PhD | EP#252
- Sleep, recovery, and performance with Shona Halson | EP#52
- Scientific Triathlon coach Lachlan Kerin | EP#192
- Training ideologies with James Teagle and Lachlan Kerin | EP#212
- Fatigue management with James Teagle and Lachlan Kerin | EP#204
- Base training: off-season do’s and dont’s with James Teagle and Lachlan Kerin | EP#201
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #126 - Swimming and the specificity of upper body training adaptations (or how the turkeys can catch up with the fish)
Q&A #126 - Swimming and the specificity of upper body training adaptations (or how the turkeys can catch up with the fish)
- Is having the swim as your weakest discipline really just a consequence of not having put in the long and hard work required in the pool to the same extent that you have on the run and the bike?
- Differences in muscle fiber type and function between the lower body and upper body
- Trainability and adaptability of upper body muscle fibers
- Practical recommendations for improving your swimming
- Scientific Triathlon website
- Coaching
- Training Plans
- Q&A episode archive
- The Muscle Fiber Profiles, Mitochondrial Content, and Enzyme Activities of the Exceptionally Well-Trained Arm and Leg Muscles of Elite Cross-Country Skiers - Ørtenblad 2018
- Effect of swim exercise training on human muscle fiber function - Fitts 1989
- Upper body training and the triceps brachii muscle of elite cross country skiers - 2006
- Arm and leg substrate utilization and muscle adaptation after prolonged low‐intensity training - Helge 2010
Training for sprint and Olympic distance triathlons with coach James Teagle | EP#273
Scientific Triathlon coach James Teagle is back on That Triathlon Show. In today's episode, he shares advice on how best to train and prepare for sprint and Olympic distance races for age-group triathletes.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Base training for sprint and Olympic distance athletes
-Specificity: when, why and how should training start to really emulate your goal event
-The balance between training to the race demands and to your athletic profile
-Executing the race - tips (pacing, strategy, preparation, and more) for getting the most out of yourself on race day
-Example key workouts to use in the lead-up to the race
-Tips for training on a tight time budget
SHOWNOTES:
https://scientifictriathlon.com/tts273/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- James's coaching profile on Scientific Triathlon and Instagram
- Introducing elite triathlete and Scientific Triathlon coach James Teagle | EP#161
- Q&A #78 - Triathlon and the COVID-19 pandemic
- Q&A #43 - Weight gain during Ironman training, and is there too much intensity in traditional triathlon swim programs
- Training ideologies with James Teagle and Lachlan Kerin | EP#212
- Fatigue management with James Teagle and Lachlan Kerin | EP#204
- Base training: off-season do’s and dont’s with James Teagle and Lachlan Kerin | EP#201
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #125 - Adding bike, run and strength training in place of swimming; When to train to current ability level and when to train to target ability level; Adventure racing
Q&A #125 - Adding bike, run and strength training in place of swimming; When to train to current ability level and when to train to target ability level; Adventure racing
- With pools being closed, what is the best way of substituting swimming with bike, run and strength training?
- When should you train to your current ability level (e.g. training zones based on a recent race or test) vs. train according to your target ability level (e.g. training to a goal race pace or power)?
- Training priorities for adventure racing
- Scientific Triathlon website
- Coaching
- Training Plans
- Q&A episode archive
- Frequency vs. Duration - Mikael Eriksson on the Endurance Innovation podcast
Strength training intensity, specificity, workout structure, and home-based options with Dave Cripps | EP#272
Strength and conditioning coach Dave Cripps of TriTenacious and Coalition Performance returns for his second interview on That Triathlon Show. In this interview we discuss some key aspects of strength training for triathletes and endurance athletes, that when done right will greatly increase the effectiveness of your resistance training.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The importance of intensity (weights) and intent (~power/speed) when lifting
-Why is technique important in order to reap the benefits of strength training?
-Exercise specificity and the Goldilocks principle - not too little but not too much
-Workout structure: how to choose number of reps, sets rest duration, and progression from one workout to the next
-Advice for home-based strength training
SHOWNOTES:
https://scientifictriathlon.com/tts272/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast
SPONSORS:
ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. Trusted by BMC PRO Triathlon Team, age-group triathletes, coaches and physios around the world. Visit zen8swimtrainer.com/tts for 20% off your order.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Websites of TriTenacious and Coalition Performance
- TriTenacious on Instagram and YouTube
- Coalition Performance on Instagram and Twitter
- Triathlon Strength Training with Dave Cripps | EP#213
- All previous strength training episodes on That Triathlon Show
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #124 - Stride length, cadence and running speed; Cross-country skiing as part of winter training
Q&A #124 - Stride length, cadence and running speed; Cross-country skiing as part of winter training
- How do running stride length, cadence and running speed relate to each other?
- Does it make sense to track or try to alter running stride length or cadence?
- How to make the most of cross-country skiing training during winter
- Should you establish training zones for cross-country skiing if using it during a relatively short winter season?
- Scientific Triathlon website
- Coaching
- Training Plans
- Q&A episode archive
- Apply for the Scientific Triathlon Training Camp Mallorca 2021
- What is Over Striding? Distance Running vs. Sprint Technique - James Dunne Youtube video
- Running biomechanics, economy, and training load with Izzy Moore, PhD | EP#241
- Training talk with Eirik Myhr Nossum, national team coach of Norway’s cross-country skiing team | EP#245
Training Talk with Kolie Moore | EP#271
Kolie Moore is a cycling coach to athletes of all levels and disciplines. He has consulted for World Tour teams and world champion cyclists, and is a national championship medalist himself. In this interview, we discuss Kolie's approach to coaching, and go into detail on topics like testing protocols and how to use different overarching types of workouts (think endurance, threshold, and so on) in your training.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Kolie's training principles and approach to coaching
-Testing protocols, testing recommendations, and mistakes to avoid when it comes to testing
-The how, when and why of different types of workouts: endurance rides, tempo, sweet spot, and threshold rides, and high intensity intervals
-Periodisation and planning out a season
-Nutrition recommendations
-Strength training recommendations
-Advice for time-crunched athletes
-Kolie's top tips for self-coached athletes to improve their training effectiveness
SHOWNOTES:
https://scientifictriathlon.com/tts271/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Kolie's website, Twitter, and Instagram
- The Empirical Cycling podcast
- The Physiology of FTP and New Testing Protocols - article by Kolie on Training Peaks
- Break Through Your Performance Plateau By Increasing Training Density - article by Kolie on Training Peaks
- You’re Training Too Hard for Criteriums—Here’s Why - article by Kolie on Training Peaks
- All Cycling-related episodes on That Triathlon Show
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #123 - Science and application of FatMax and MFO (Maximal rate of Fat Oxidation)
Q&A #123 - Science and application of FatMax and MFO (Maximal rate of Fat Oxidation)
- What are the determinants of FatMax and MFO?
- How can you test or determine your FatMax and MFO?
- Normative values and benchmarks of FatMax and MFO
- How training affects FatMax and MFO
- Is there a best way to train FatMax and MFO?
- Scientific Triathlon website
- Coaching
- Training Plans
- Q&A episode archive
- Apply for the Scientific Triathlon Training Camp Mallorca 2021
- Training, testing and physiology with coach/scientist Iñigo San Millán, PhD | EP#262
- Contextualising Maximal Fat Oxidation During Exercise: Determinants and Normative Values - Maunder 2018
- Determination of the exercise intensity that elicits maximal fat oxidation - Achten 2002
- Limited Benefit of Fat(max)-Test to Derive Training Prescriptions - Schwindling 2014
- Heart rate reserve is equivalent to %VO2 reserve, not to %VO2max - Swain 1997
- Relationship between % heart rate reserve and % VO2 reserve in treadmill exercise - Swain 1998
- Effect of interval training intensity on fat oxidation, blood lactate and the rate of perceived exertion in obese men - Alkahtani 2013
- Short-term HIIT and Fatmax training increase aerobic and metabolic fitness in men with class II and III obesity - Lanzi 2015
Blood Flow Restricted Training with Richard Ferguson, PhD | EP#270
Richard Ferguson, PhD, has his main research interests in the areas of blood flow restricted (BFR) exercise on skeletal muscle and peripheral vascular adaptations. In this interview, we discuss his research findings on these topics and how they may relate to endurance athletes.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-A primer on adaptations to endurance training and limiters to endurance performance
-Blood Flow Restricted (BFR) exercise: what is it, how may it be beneficial, and what are the mechanisms behind it
-BFR combined with Sprint Interval Training: Theory and application in endurance sports.
SHOWNOTES:
https://scientifictriathlon.com/tts270/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast
SPONSORS:
ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. Trusted by BMC PRO Triathlon Team, age-group triathletes, coaches and physios around the world. Visit zen8swimtrainer.com/tts for 20% off your order.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- THAT TRIATHLON SHOW SURVEY
- Richard's profile on Twitter, Research Gate, and Loughborough University
- Blood Flow Restriction training with Brendan Scott | EP#87
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #122 - Metrics to track (and not to track) for beginners, intermediate and advanced athletes; The Power Duration Curve and WKO
Q&A #122 - Metrics to track (and not to track) for beginners, intermediate and advanced athletes; The Power Duration Curve and WKO
- What metrics should triathletes of different levels (and different levels of training/coaching and technical literacy) be tracking?
- The danger of trying to track too many metrics, and tracking irrelevant metrics
- What is the Power Duration Curve, who would benefit from using it, and how?
- Is it worth it to buy WKO for training analysis purposes for self-coached athletes?
- Scientific Triathlon website
- Coaching
- Training Plans
- Q&A episode archive
- Apply for the Scientific Triathlon Training Camp Mallorca 2021
- Q&A #30 - Training reviews for the self-coached athlete and critical power / metabolic profiling tests
- Beginner Tip 29 - Metrics you should be tracking
Carbohydrate intake in racing - a case for going very high with Aitor Viribay Morales (Astana Pro Team) | EP#269
Aitor Viribay Morales is a performance nutritionist at Astana Proteam (a World Tour cycling team) with a background in science and academia. In this interview we discuss his research findings and practical experience with ingesting really high amounts of carbohydrate (up to 120 g/h) in races, and the effects such high-carb strategies can have.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Aitor's studies in mountain marathon runners on high-carbohydrate (up to 120 g/h) intake during racing and its effects
-Performance effects, recovery effects, and muscle damage effects of high-carbohydrate intake in races
-Is there not an absorption rate limit of 90 g/h as we have been told?
-How to train the gut to absorb 120 g/h of carbohydrate
-How do the potential benefits of high-carbohydrate intake in racing relate to training?
-Metabolic flexibility, and the height and width of the fat oxidation curve
-Practical takeaways
SHOWNOTES:
https://scientifictriathlon.com/tts269/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Glut4Science website, Twitter and Instagram
- Aitor's profile on Twitter and Research Gate
- All Nutrition-related episodes on That Triathlon Show
- Effects of 120 g/h of Carbohydrates Intake during a Mountain Marathon on Exercise-Induced Muscle Damage in Elite Runners - Viribay et al. 2020
- Effects of 120 vs. 60 and 90 g/h Carbohydrate Intake during a Trail Marathon on Neuromuscular Function and High Intensity Run Capacity Recovery - Otegui et al. 2020
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #121 - Training on 4-6 hours per week - is it a waste of time?
Q&A #121 - Training on 4-6 hours per week - is it a waste of time?
- A lot of the conversation around triathlon training is centred around people training 10 hours per week or more. Am I just wasting my time training 4-6 hours per week?
- How do polarised training and "80/20" training apply to training at a lower training volume
- Structuring your training at lower training volumes
- THAT TRIATHLON SHOW SURVEY
- Scientific Triathlon website
- Coaching
- Training Plans
- Q&A episode archive
- Q&A #32 - Training on 3-5 hours per week, and how to get started with adding high-intensity training to your program
- Q&A #10 - Why 80/20 training is NOT the best way to train for time-crunched age-group triathletes
- Apply for the Scientific Triathlon Training Camp Mallorca 2021
Training talk with Wolfram Bott | EP#268
Wolfram Bott is the head coach of the German Triathlon Federation development center in Freiburg. This is a squad for some the most promising young talents in the country. Wolfram also has a decorated background as coach of long-distance athletes such as Nils Frommhold, Christian Brader, and Andreas and Michael Raelert.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Wolfram's coaching and training principles
-Periodisation, from structuring a season to structuring a week
-Key aspects in developing the swim, bike, and run, respectively
-Differences and similarities between short-course and long-course racing
-Tips for age-group athletes
SHOWNOTES:
https://scientifictriathlon.com/tts268/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast/
SPONSORS:
ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. Trusted by BMC PRO Triathlon Team, age-group triathletes, coaches and physios around the world. Visit zen8swimtrainer.com/tts for 20% off your order.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #120 - Muscle fibre typology (fast twitch vs. slow twitch dominance) and training individualisation
Q&A #120 - Muscle fibre typology (fast twitch vs. slow twitch dominance) and training individualisation
- Response and recovery from acute exercise depending on muscle fibre typology
- Response and recovery from chronic training load depending on muscle fibre typology
- Muscle fibre type shifting
- A non-invasive method of estimating muscle fibre typology
- Scientific Triathlon website
- Coaching
- Training Plans
- Q&A episode archive
- Apply for the Scientific Triathlon Training Camp Mallorca 2021
- A new method for non-invasive estimation of human muscle fiber type composition - Baguet 2011
- Cyclic movement frequency is associated with muscle typology in athletes - Bex 2017
- Muscle fiber typology substantially influences time to recover from high-intensity exercise - Lievens 2020
- Muscle fiber typology is associated with the incidence of overreaching in response to overload training - Bellinger 2020
- The Effects of Endurance, Strength, and Power Training on Muscle Fiber Type Shifting - Wilson 2012
Nutrition at the cycling World Tour level with Robert Gorgos (Bora-Hansgrohe nutritionist) | EP#267
Robert Gorgos is the team nutritionist of Bora-Hansgrohe Cycling Team (a World Tour level team). In this interview, he discusses his role and responsibilities as nutritionist at a World Tour team, and how cyclists at the highest level approach nutrition in racing, training, and in their day to day.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Robert's role and responsibilities as the nutritionist of Bora-Hansgrohe
-What's changed in the last few years, and what might change in the next few years in nutrition in pro cycling?
-Energy demands, macronutrient needs, and intake of nutrition in meals and in training during normal training periods
-Nutrition during stage races (during the race and around the race)
-How to lose weight in a healthy and sustainable way
-The use of train-low strategies (training with low carbohydrate availability)
-How to be able to take on large amounts of carbohydrate in races
-Common mistakes and top tips around nutrition for endurance athletes
SHOWNOTES:
https://scientifictriathlon.com/tts267/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Ministry of Nutrition - Robert's online store of nutrition products
- Bora-Hansgrohe Cycling Team
- All Nutrition-related episodes on That Triathlon Show
- Musculoskeletal adaptations, “train low” strategies, and muscle fiber types with prof. John Hawley | EP#248
- High carbohydrate, low carbohydrate, or periodised carbohydrate intake with Louise Burke, PhD | EP#236
- Endurance sports nutrition: state of the art in 2019 with prof. John Hawley | EP#181
- Effects of 120 g/h of Carbohydrates Intake during a Mountain Marathon on Exercise-Induced Muscle Damage in Elite Runners
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #119 - Running distance and energy expenditure; Heart rate and energy expenditure; Running economy
Q&A #119 - Running distance and energy expenditure; Heart rate and energy expenditure; Running economy
- Can energy expenditure (EE, in calories) in running be estimated simply from the distance covered?
- Can heart rate be used to accurately estimate EE?
- Which device gives the best heart rate based EE estimates: Garmin, Suunto, or Polar?
- What is the impact of economy on running EE?
- Normative values and benchmarks for running economy
- Scientific Triathlon website
- Coaching
- Training Plans
- Q&A episode archive
- Apply for the Scientific Triathlon Training Camp Mallorca 2021
- Energy Expenditure of Walking and Running: Comparison with Prediction Equations - Hall 2004
- Validity of sports watches when estimating energy expenditure during running - Roos 2017
- Running economy: measurement, norms, and determining factors - Barnes 2015
Developing the future stars of triathlon with coach Joachim Willén | EP#266
Joachim Willén is a triathlon coach, and former professional triathlete and Olympian from Sweden. He is the head coach of the high school triathlon program Motala Rikstriathlongymnasium, which has the objective of developing the up and coming top talents of Swedish triathlon. Previous graduates of the program also includes Vasco Vilaça (still coached by Joachim), who took second in the ITU Triathlon World Championships in Hamburg 2020 (sprint distance).
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Joachim's training and coaching principles
-Coaching young athletes and long-term athlete development
-Training in a squad environment
-A typical training week of his high school triathletes
-Tips for swim, bike, and run training
-Developing mental strength
-Advice for age-group triathletes
SHOWNOTES:
https://scientifictriathlon.com/tts266/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Joachim's Instagram and Twitter profiles
- Motala Rikstriathlongymnasium
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #118 - Training and preparation for extreme triathlons like the Norseman, Swissman and other XTri World Tour races
Q&A #118 - Training and preparation for extreme triathlons like the Norseman, Swissman and other XTri World Tour races
- Training considerations for extreme triathlons: overarching principles, specificity, and strength training
- Mental and cognitive skills training, and nutrition and hydration training
- Logistics preparation, race planning, and equipment
- Scientific Triathlon website
- Coaching
- Training Plans
- Q&A episode archive
- Apply for the Scientific Triathlon Training Camp Mallorca 2021
Nutrition for endurance and ultra-endurance athletes with Trent Stellingwerff, PhD | EP#265
Trent Stellingwerff, PhD, is the Director of Performance Solutions at the Canadian Sport Institute Pacific in Victoria, Canada. His primary research focuses are in the field of nutrition and physiology interactions, as well as in environmental (heat and altitude) physiology. In this interview, we discuss the current best practices from and applied and scientific perspective in endurance and ultra-endurance sports.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The importance of nutrition, and the simplicity of doing it well enough
-Periodised nutrition and the "train-low" paradigm (training with low muscle glycogen levels)
-Specific advice for ultra-endurance athletes (athletes doing events lasting longer than 4 hours)
-Relative Energy Deficiency in Sport (RED-S)
-Trent's top nutrition advice as an applied practitioner to endurance athletes
SHOWNOTES:
https://scientifictriathlon.com/tts265/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Trent's Twitter and Research Gate profiles
- RED-S (Relative Energy Deficiency in Sports) with Margo Mountjoy | EP#233
- Musculoskeletal adaptations, “train low” strategies, and muscle fiber types with prof. John Hawley | EP#248
- High carbohydrate, low carbohydrate, or periodised carbohydrate intake with Louise Burke, PhD | EP#236
- A Framework for Periodized Nutrition for Athletics - Stellingwerff et al. 2019
- IOC consensus statement on relative energy deficiency in sport (RED-S): 2018 update
- Fuel for the Work Required: A Theoretical Framework for Carbohydrate Periodization and the Glycogen Threshold Hypothesis - Impey 2018
- Adaptation to Low Carbohydrate High Fat diet is rapid but impairs endurance exercise metabolism and performance despite enhanced glycogen availability - Burke 2020
- Iron considerations for the athlete: a narrative review - Sim, Stellingwerff et al. 2019
- Considerations for ultra-endurance activities: part 1- nutrition - Costa, Stellingwerff et al. 2018
- Considerations for ultra-endurance activities: part 2 – hydration - Hoffman, Stellingwerff et al. 2018
- Low FODMAP: A Preliminary Strategy to Reduce Gastrointestinal Distress in Athletes - Lis, Stellingwerff et al. 2017
- Nutrition and Altitude: Strategies to Enhance Adaptation, Improve Performance and Maintain Health: A Narrative Review - Stellingwerff et al. 2019
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #117 - Interval training (HIIT and SIT) part 2: theory and application with expert guest Michael Rosenblat
Q&A #117 - Interval training (HIIT and SIT) part 2: theory and application with expert guest Michael Rosenblat
- Interval training for masters athletes
- Combining interval training in swimming, biking and running
- Sprint Interval Training - minimal effective dose and biomechanical benefits
- Active or passive recovery in interval workouts
- Is one high-intensity session per week enough?
- Interval progressions: progressing intensity, duration, number of reps, decrease rest times etc.
- Over-under intervals
- Limiting factors in interval training: muscular or cardiovascular
- Scientific Triathlon website
- Coaching
- Training Plans
- Q&A episode archive
- Apply for the Scientific Triathlon Training Camp Mallorca 2021
- Register for Michael Rosenblat’s Interval Training Study HERE
- Q&A #115 - Interval training (HIIT and SIT) part 1: theory and application with expert guest Michael Rosenblat
- What types of intervals are most effective? A scientific analysis with Michael Rosenblat | EP#243
- An up to date scientific analysis of polarised training vs. threshold training with Michael Rosenblat | EP#244
- Effect of High-Intensity Interval Training Versus Sprint Interval Training on Time-Trial Performance: A Systematic Review and Meta-Analysis - Rosenblat 2020
Applied triathlon science with Olav Aleksander Bu (Norwegian Triathlon Olympic team) | EP#264
Olav Aleksander Bu is a sports scientist and elite coach working with the Norwegian Triathlon Olympic team. He is heavily involved in testing, performance optimisation, and the scientific approach adopted by the Norwegian Olympic Team, that has brought so much success in races from Super League through World Triathlon Series and Ironman 70.3 for athletes like Kristian Blummenfelt and Gustav Iden.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Olav's role and responsibilities with the Norwegian Triathlon Olympic team
-Changes implemented in the team's training and methods over the course of Olav's work with them
-Testing methodologies
-Considerations of training at various intensities: from low to high intensities
-How to achieve very high training loads
-The impact of athlete phenotype on training planning
-Gadgets and technology
SHOWNOTES:
https://scientifictriathlon.com/tts264/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- How Norway became a triathlon powerhouse with head coach Arild Tveiten | EP#154
- Arild Tveiten – coach of Kristian Blummenfelt, Gustav Iden and Casper Stornes on triathlon training the Norwegian way | EP#223
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #116 - Swim training on two swims per week; How to know if you should focus on swim endurance or intensity; Effective use of swim toys
Q&A #116 - Swim training on two swims per week; How to know if you should focus on swim endurance or intensity; Effective use of swim toys
- If you're limited to two swims per week, should you make them both hard swims with easy swimming just in the warm-up and warm-down?
- How to find out whether endurance or high intensity are relative strengths/weaknesses for you in swimming
- Is swim training without ever using swim toys less effective than incorporating swim toys in your workouts?
- The five most-recommended swim toys and their use cases
- Scientific Triathlon website
- Coaching
- Training Plans
- Q&A episode archive
- Apply for the Scientific Triathlon Training Camp Mallorca 2021
- All Swimming-related episodes on That Triathlon Show
- Q&A #89 - Typical training week structures; Frequency and load of hard workouts; Stacking hard workouts; Intensity control during swimming
- Q&A #75 - Continuous swimming or broken sets; Full rest days or active recovery days; Rest days and strength training
- Q&A #43 - Weight gain during Ironman training, and is there too much intensity in traditional triathlon swim programs
- Q&A #26 - Swim training on two swims per week, what to do when heart rates spikes as soon as you start jogging, the danger of potluck training and the myth of base and build
- Q&A #21 - Training to heart rate or power, improving your aerobic engine for the swim, and are intervals better than long slow distance training?
Swim training talk with Ian Armiger | EP#263
Ian Armiger is a professional swimming coach, former Director of Swimming at Loughborough University, Great Britain Team Head Coach, and Olympic coach. In this interview Ian discusses his coaching style and model, swim technique, advice for triathletes and triathlon swimming, and much more.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Ian's coaching style and training model
-Thoughts on swim technique, and triathlon-specific aspects
-Developing speed and power
-Useful swim tools to have in your toolbag
-Reverse periodisation in swimming
-Ian's top-3 tips for triathletes
SHOWNOTES:
https://scientifictriathlon.com/tts263/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- All Swimming-related episodes on That Triathlon Show
- "Loping" technique in freestyle swimming
- Tim Kerrison on use of science at Team Sky and the future of clean cycling
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #115 - Interval training (HIIT and SIT) part 1: theory and application with expert guest Michael Rosenblat
Q&A #115 - Interval training (HIIT and SIT) part 1: theory and application with expert guest Michael Rosenblat
- The variables of interval training - is there a "most effective" interval workout?
- Intensity, work duration, rest duration, work-to-rest ratios, and more
- Maximising time at a high oxygen uptake or maximising mechanical work- what is the driver of adaptation in interval training?
- Fast-start intervals
- Impact of cadence in cycling interval workouts
- How to pace interval workouts
- Maintenance interval training
- Interval workouts to failure
- Mixed interval sessions
- Scientific Triathlon website
- Coaching
- Training Plans
- Q&A episode archive
- Apply for the Scientific Triathlon Training Camp Mallorca 2021
- Register for Michael Rosenblat’s Interval Training Study HERE
- What types of intervals are most effective? A scientific analysis with Michael Rosenblat | EP#243
- An up to date scientific analysis of polarised training vs. threshold training with Michael Rosenblat | EP#244
- Effect of High-Intensity Interval Training Versus Sprint Interval Training on Time-Trial Performance: A Systematic Review and Meta-Analysis - Rosenblat 2020
Training, testing and physiology with coach/scientist Iñigo San Millán, PhD | EP#262
Iñigo San Millán, PhD, is the head coach of the World Tour cycling team UAE Team Emirates, and the personal coach of Tour de France winner Tadej Pogačar. He is also a professor at the University of Colorado School of Medicine where he does clinical and research work in cellular metabolism, not only in exercise science but also in diabetes, cardiometabolic disease and cancer.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Iñigo's training approach: periodisation, intensity targets, balance of training and rest, and much more
-Metabolic testing: the protocol's Iñigo uses, and how the test results inform training decisions
-Differences and similarities between multisport like triathlon and sports like cycling and running
-Physiological underpinnings of endurance performance: lactate metabolism, central vs. peripheral adaptations, and more
-Top tips for age-group athletes
SHOWNOTES:
https://scientifictriathlon.com/tts262/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Iñigo's profiles on Twitter, ResearchGate, UAE Team Emirates, and University of Colorado School of Medicine
- Metabolomics of Endurance Capacity in World Tour Professional Cyclists
- Assessment of Metabolic Flexibility by Means of Measuring Blood Lactate, Fat, and Carbohydrate Oxidation Responses to Exercise in Professional Endurance Athletes and Less-Fit Individuals
- Apply for the Scientific Triathlon Training Camp Mallorca 2021
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #114 - Using kilojoules to monitor training load; Big rides for Ironman; Should your training be as hard as your race
Q&A #114 - Using kilojoules to monitor training load; Big rides for Ironman; Should your training be as hard as your race
- How work (kilojoules) done can be used to effectively monitor training load at a micro- and mesocycle level, and even within workouts
- When should you do your key Ironman rides and what should they look like?
- Should your training meet or even exceed the demands of your goal race, or should even the hardest workouts slightly undershoot what you'll need to do on race day?
- Scientific Triathlon website
- Coaching
- Training Plans
- Q&A episode archive
- Apply for the Scientific Triathlon Training Camp Mallorca 2021
- Q&A #109 - Running race pace and training zone calculators; Estimating your run threshold pace; How to use session-RPE
- How World Tour cyclists train, and a discussion on training load with Teun van Erp, PhD | EP#250
- Kilojoules over kilometers - a better way to pace your Ironman
Indoor bike training with World Tour level coach Kevin Poulton | EP#261
Kevin Poulton is a World Tour level cycling coach who has worked with top cyclists like Caleb Ewan, Alex Dowsett and Mat Hayman. He is also a former employee of Zwift and is incredibly knowledgeable in how to effectively incorporate indoor cycling in a training program, for professionals and amateurs alike.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Kevin's coaching and training principles
-Equipment and setup advice for indoor cycling
-How to effectively incorporate indoor training and racing into your program
-Heat adaptation and two-a-day's when training indoors
-Measuring core body temperature non-invasively with new technology
-Indoor block training in preparation for key races and Grand Tours
-Using INSCYD testing to refine training objectives and approaches
-Best practices for low-glycogen training
SHOWNOTES:
https://scientifictriathlon.com/tts261/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Kevin's profiles on Twitter and Instagram
- Whoosh indoor cycling platform
- CORE Body Temperature device
- All Cycling-related episodes on That Triathlon Show
- 8 indoor bike training software options: overviews and interviews | EP#157
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #113 - Theory and application of threshold training
Q&A #113 - Theory and application of threshold training
- What is threshold training and what are its benefits?
- When should you do shorter rather than longer threshold intervals?
- How should you work threshold training into your periodisation and into your weekly routine?
- Common mistakes around planning and executing threshold training
- What are some good examples of threshold workouts in swimming, biking and running
- Scientific Triathlon website
- Coaching
- Training Plans
- Q&A episode archive
- The maximal metabolic steady state: redefining the ‘gold standard’
- Apply for the Scientific Triathlon Training Camp Mallorca 2021
Cycling Time Trialling with Marco Pinotti (Head of Performance of CCC Team ) | EP#260
Marco Pinotti is head of performance of CCC Cycling Team (world tour level) and a former professional cyclist who is a six-time Italian Time Trial national champion. In this interview he discusses what it takes to become a good cycling time trial rider at a professional, World Tour level, but also what the key focus points for amateur riders focusing solely on time trials should be.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-What it takes to be a world class time trialist (including benchmark numbers)
-How world tour riders fit Time Trial (and Team Time Trial) training into their schedule
-How often to train on the Time Trial bike, indoor vs. outdoor training, motor pacing, key workouts and testing methods
-Aerodynamics: testing, equipment, and benchmark CdA:s
-Executing a good time trial: preparation, pacing, and what goes onto your bike computer
-Team Time Trial training and tactics
-Advice for amateurs focusing on time trials
SHOWNOTES:
https://scientifictriathlon.com/tts260/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Marco's Twitter and the CCC Team website
- All cycling-related episodes on That Triathlon Show
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #112 - Theory and application of moderate-intensity training; How to make training decisions informed by test results
Q&A #112 - Theory and application of moderate-intensity training; How to make training decisions informed by test results
- If you do a performance test (e.g. FTP-test), how should you make training decisions based on the improvement/decrease/lack of change in performance.
- What is moderate intensity training and what are the physiological benefits?
- When should it be done in the season, and who should be doing moderate intensity training?
- Common mistakes around planning and executing moderate intensity training
- What are some good examples of moderate intensity workouts in swimming, biking and running
- Scientific Triathlon website
- Coaching
- Training Plans
- Q&A episode archive
- Apply for the Scientific Triathlon Training Camp Mallorca 2021
Training talk with Sebastian Zeller | EP#259
Sebastian Zeller, PhD, is a full-time triathlon coach with a strong background in sports science. In this training talk we cover a number of key topics on endurance training, and Sebastian goes into detail on his approach and methodology.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Sebastian's coaching approach
-Using lab testing to individualise training
-Training structure and appropriate use of different intensity levels
-Key markers of performance: VO2max, VLaMax, FatmMax, Anaerobic Threshold, Lactate Minimum
-The impact of muscle fiber type (fast twitch and slow twitch) on training
-Using Heart Rate Variability to analyse training
-Projects on carbohydrate combustion and ketones with Bora Hansgrohe cycling team
SHOWNOTES:
https://scientifictriathlon.com/tts259/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Sebastian's Instagram
- Proathletes.de website, Instagram
- Triathlon Crew Cologne Youtube-channel and Podcast (Triathlongelaber)
- Dan Lorang – coach of Jan Frodeno, Anne Haug and Bora Hansgrohe pro cycling team | EP#175
- FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169
- Physiology, Training, and INSCYD with Sebastian Weber (part 1) | EP#237
- Physiology, Training, and INSCYD with Sebastian Weber (part 2) | EP#238
- Training structure, periodisation and the science of winning with Jan Olbrecht, PhD | EP#198
- Polarised training with Stephen Seiler, PhD | EP#177
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #111 - Build, then recover vs. consistent training load; Creatine for endurance athletes (that lift weights)
Q&A #111 - Build, then recover vs. consistent training load; Creatine for endurance athletes (that lift weights)
- Is it better to work to a 2-1 or 3-1 "build-then-recover" training model, or to keep training load and volume consistent across a larger number of weeks?
- Is creatine supplementation beneficial for endurance athletes doing concurrent resistance training in order to improve strength gains?
- Scientific Triathlon website
- Coaching
- Training Plans
- Q&A episode archive
- Apply for the Scientific Triathlon Training Camp Mallorca 2021
- Tapering, periodisation and recovery with Iñigo Mujika, PhD | EP#256
- Creatine Supplementation during Resistance Training in Older Adults—A Meta-analysis (Devries 2020)
- Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis (Chilibeck 2017)
Altitude training with prof. Grégoire Millet | EP#258
Professor Grégoire Millet is one of the world's foremost researchers in the field of altitude training and hypoxic training. He combines his academic prowess with a background as an elite triathlete and coach, and is therefore in a perfect position to not just do the science, but actually apply it in the real world. In this episode, we discuss all things altitude training, plus general training principles from a few of the world's best athletes that prof. Millet has worked with and published data from.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-What happens physiologically when training at altitude or in hypoxic conditions
-The potential performance gains from altitude training, and how everybody can be a responder
-How to structure altitude training to maximise the performance benefits
-New(ish) paradigms in altitude training: Live high-train low and high, and Repeated Sprint training in Hypoxia (RSH)
-Living at altitude year round
-Altitude champers and tents
-Dissecting the performances of Martin Fourcade (the most successful biathlete of the last decade, and the most successful French Olympian of all time) and Kilian Jornet (mountaineer, trail and mountain runner, summited Mount Everest twice in a week without supplemental oxygen)
SHOWNOTES:
https://scientifictriathlon.com/tts258/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Prof. Millet's Twitter, Research Gate, and University of Lausanne profile page
- Eleven Years' Monitoring of the World's Most Successful Male Biathlete of the Last Decade (Schmitt, Millet et al. 2020)
- Same Performance Changes after Live High-Train Low in Normobaric vs. Hypobaric Hypoxia
- Live high - Train low guided by daily heart rate variability in elite Nordic-skiers
- Combining Hypoxic Methods for Peak Performance (Millet et al. 2010)
- Hypoxic dose, intensity distribution and fatigue monitoring are paramount for "live high-train low" effectiveness (Brocherie, Millet et al. 2017)
- Individual hemoglobin mass response to normobaric and hypobaric "live high-train low": A one-year crossover study (Hauser, Millet et al. 2017)
- “Live High–Train Low and High” Hypoxic Training Improves Team-Sport Performance (Brocherie, Millet et al. 2015)
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #110 - Long runs and rides during winter base training; Training Stress Score (TSS) in swimming
Q&A #110 - Long runs and rides during winter base training; Training Stress Score (TSS) in swimming
- What are the guidelines regarding duration (and intensity) of your long run and long ride during the winter base training phase?
- The issues with swim-TSS and potential workarounds
- Best practices for measuring swim training load without using TSS
- Scientific Triathlon website
- Coaching
- Training Plans
- Q&A episode archive
- Apply for the Scientific Triathlon Training Camp Mallorca 2021
Critical Power and VO2 kinetics with Mark Burnley, PhD | EP#257
Mark Burnley, PhD, is an exercise physiologist at the University of Kent. Mark's main research interests include oxygen uptake (VO2) kinetics, where an important application is how to optimally use warm-ups, as well as Critical Power, which forms the transition point (or transition area) between the heavy and severe exercise domains. Because of the non-steady-state nature of exercising above CP, it has significant importance in a large number of training and racing applications.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-VO2 kinetics - what does it mean?
-The fast and slow components oxygen uptake
-Heavy priming exercise and its effects on VO2 kinetics (or the importance of a good, specific warm-up)
-Critical Power (CP) - what is it and how does it compare to other "threshold concepts"
-How to assess CP and use it in training
-How fatigue develops differently in the different exercise intensity domains (moderate, heavy, severe) and interventions to minimise fatigue
SHOWNOTES:
https://scientifictriathlon.com/tts257/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Mark's Twitter, Research Gate, and University of Kent profile page
- Nitrate loading, marathons, and endurance sports science with prof. Andy Jones | EP#187
- Effects of Priming Exercise on V˙O2 Kinetics and the Power-Duration Relationship (Burnley et al. 2011)
- Oxygen Uptake Kinetics: An Underappreciated Determinant of Exercise Performance (Jones and Burnley 2009)
- Power–duration relationship: Physiology, fatigue, and the limits of human performance (Burnley and Jones 2016)
- Critical Power: An Important Fatigue Threshold in Exercise Physiology (Poole. Burnley et al. 2016)
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #109 - Running race pace and training zone calculators; Estimating your run threshold pace; How to use session-RPE
Q&A #109 - Running race pace and training zone calculators; Estimating your run threshold pace; How to use session-RPE
- Do calculators that estimate and "equivalent race pace" (e.g. from a 10k to a marathon) actually work?
- What about the recommended training paces from such calculators?
- How can you estimate your running threshold pace (without doing a one-hour time trial)?
- What are best practices for using session-RPE?
- Scientific Triathlon website
- Coaching
- Training Plans
- Q&A episode archive
- McMillan Running Calculator
- Jack Daniels' VDOT Running Calculator
- Scientific Triathlon Training Zones Calculator
- A New Approach to Monitoring Exercise Training (Foster et al. 2001)
- How World Tour cyclists train, and a discussion on training load with Teun van Erp, PhD | EP#250
Tapering, periodisation and recovery with Iñigo Mujika, PhD | EP#256
Iñigo Mujika is a sports physiologist, associate professor at the University of Basque Country, and an elite triathlon and swimming coach. His research areas include topics such as tapering, recovery, detraining and overtraining. Through all of his coaching and applied physiology work, Iñigo is extremely knowledgeable in how to transfer his scientific knowledge into practical and actionable training and planning insights.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Periodisation in practice: linear, reverse, block... who might benefit from what type of periodisation and when?
-How to structure recovery from a macro level (taking a season break) to a micro level (time required between hard sessions) into your training plan
-Tapering: best practices, scientific findings, potential benefits, and how to factor in individuality
-The time course of building and losing fitness (gaining adaptations vs. detraining)
SHOWNOTES:
https://scientifictriathlon.com/tts256/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Iñigo's website
- Iñigo's Twitter and Researchgate profiles
- Iñigo's books (Endurance Training – Science and Practice, Endurance Training – Infographic Edition, Tapering and Peaking for Optimal Performance, Recovery for Performance in Sport)
- An Integrated, Multifactorial Approach to Periodization for Optimal Performance in Individual and Team Sports (Mujika et al. 2018)
- Effects of Tapering on Performance (Bosquet, Mujika et al. 2007)
- Tapering for competition: A review (Le Meur, Mujika, Hausswirth 2012)
- Tapering for triathlon competition (Mujika 2011)
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #108 - MAF Training and the MAF 180 Formula
Q&A #108 - MAF Training and the MAF 180 Formula
- What is MAF training and the MAF 180 Formula?
- How the underlying objective of MAF Training is important and relevant for all endurance athletes
- The issues with the formula and method that makes the means of achieving the objective sub-optimal
- Alternative (better) ways of establishing your aerobic target intensities
- Understanding proper intensity-control, dosage, and purposeful training in endurance sports
- Scientific Triathlon website
- Coaching
- Training Plans
- Q&A episode archive
- The MAF 180 Formula: Heart-rate monitoring for real aerobic training.
- Maximum Aerobic Function: Clinical Relevance, Physiological Underpinnings, and Practical Application (Maffetone and Laursen 2020)
- Exercise prescription when there is no exercise test: The talk test (Foster et al. 2018)
Triathlon swimming with Conrad Goeringer and Rob Sleamaker | EP#255
Conrad Goeringer and Rob Sleamaker are the authors of the newly released book "Triathlon Freestyle Simplified". In this episode we discuss how triathletes can get the most out of their swim training, even on a typically limited time budget.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The differences between swimming demands and swim training for triathletes compared to pool swimmers
-Maximising efficiency and improving your swim technique
-Improving swim fitness, and why you cannot neglect hard, fitness-boosting training
-Training for the demands of open water swimming
-Workout structure, weekly training structure, and periodisation through the season
-Performance testing and setting target intensities in workouts
-Tools and equipment for training in the water and on dryland
SHOWNOTES:
https://scientifictriathlon.com/tts255/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Triathlon Freestyle Simplified: Swim Stronger, Better, Faster - Conrad's and Rob's book
- Working Triathlete - Conrad's website
- Vasatrainer.com - Rob's company website
- Training for time-crunched athletes with Conrad Goeringer | EP#202
- Develop swim technique and power with the Vasa Trainer and Rob Sleamaker | EP#46
- Follow Conrad on Instagram
- Follow Vasa on Instagram, Twitter, and YouTube
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #107 - Muscle Oxygen Saturation (SmO2) applications in endurance training
Q&A #107 - Muscle Oxygen Saturation (SmO2) applications in endurance training
- What is oxygen saturation and how can it be measured?
- Potential use cases of oxygen saturation for triathletes and other endurance athletes
- SmO2 devices: Moxy and Humon
- Recommendations: who (if anybody) might benefit from using SmO2 in their training
- Scientific Triathlon website
- Coaching
- Training Plans
- Q&A episode archive
- Muscle Oxygen Saturation (SmO2) with Roger Schmitz | EP#85
- Humon
- Validation of a novel wearable, wireless technology to estimate oxygen levels and lactate threshold power in the exercising muscle (Farzam 2018)
- Moxy
- Validity and reliability of the Moxy oxygen monitor during incremental cycling exercise (Crum 2017)
- Muscle Oxygenation Applications to Endurance Training - case report by Dr. Christopher Myers
Bike Fitting Q&A with Phil Burt | EP#254
Bike Fitting Q&A with Phil Burt | EP#254
Phil Burt is a world renowned bike fitter and physiotherapist who has spent 12 years with British Cycling and 5 years with Team Sky. Phil is back for his second interview on That Triathlon Show to answer listener questions around bike fitting.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Crank length - are shorter cranks beneficial?
-Finding the right balance of comfort, power, and aerodynamics
-Saddle considerations
-The process of do-it-yourself bike fitting
-How to find a really good bike fitter
-Cleat position
-Oval chainrings
-Bike fitting considerations for road bikes, TT bikes and mountainbikes
-Prevention and remedies for various aches and pains in cycling
SHOWNOTES:
https://scientifictriathlon.com/tts254/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #106 - The menstrual cycle's impact on endurance training; Swimming and running drills; External and internal cues
Q&A #106 - The menstrual cycle's impact on endurance training; Swimming and running drills; External and internal cues
- When, how and why should you be doing running and/or swimming drills in training?
- What are internal and external cues, and how do they relate to motor skill acquisition and retention?
- The latest science on managing training according to the menstrual cycle
- Scientific Triathlon website
- Coaching
- Training Plans
- Q&A episode archive
- Attentional focus and motor learning: A review of 15 years
- The effect of attentional focus on running economy (Schucker 2009)
- Does the attentional focus adopted by swimmers affect their performance? (Stoate 2011)
- Coaching cues - article by Owen Walker and Brett Bartholomew
- Honing your swimming skills: constrain to gain! - article by Andrew Sheaff
- Pre-run mobility routine
- Pre-swim mobility routine
- The Effects of Menstrual Cycle Phase on Exercise Performance in Eumenorrheic Women: A Systematic Review and Meta-Analysis (McNulty 2020)
- How the Menstrual Cycle Affects Athletic Performance - article by Alex Hutchinson
- FTP #35: Kelly McNulty & Kirsty Elliott-Sale – The Female cyclist series: Menstrual cycle and endurance exercise performance - Fuel the Pedal podcast
- Triathlon training and nutrition considerations for female athletes with Stacy Sims, PhD | EP#105
Devices, apps, and technology for triathletes with Michael Liberzon, Andrew Buckrell and Mikael Eriksson | EP#253
Devices, apps, and technology for triathletes with Michael Liberzon, Andrew Buckrell and Mikael Eriksson | EP#253
Michael Liberzon and Andrew Buckrell from the Endurance Innovation Podcast interview Mikael Eriksson on devices, apps, tools and technology that help (and those that hinder) triathletes and endurance athletes in training and racing.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-GPS-watches, bike computers, heart rate monitors, and power meters
-Advanced metrics (e.g. left/right balance, ground contact time, torque effectiveness...)
-Training planning and logging systems (Training Peaks, Today's Plan, Excel, pen and paper...)
-Heart Rate Variability, sleep tracking, and recovery monitoring
-Performance testing (lactate, VO2max, INSCYD...)
-Aerodynamic sensors for cycling
SHOWNOTES:
https://scientifictriathlon.com/tts253/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Endurance Innovation Podcast
- Endurance Innovation 67 – Mikael Eriksson on the value and pitfalls of devices
- Endurance Innovation 25 – Mikael Eriksson on frequency vs duration
- Endurance Innovation 08 – Mikael Eriksson
- That Triathlon Show (flipping the mic) with Michael Liberzon, Andrew Buckrell and Mikael Eriksson | EP#194
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #105 - Training and benchmark workouts for a first Ironman; Equipment for a first Ironman; Winter base training on the bike
Q&A #105 - Training and benchmark workouts for a first Ironman; Equipment for a first Ironman; Winter base training on the bike
- What are examples of key benchmark workouts you should do in training before a half and full Ironman?
- Swim training volume for a first Ironman
- Running and cycling shoes, TT-bike or road bike, and aero or road helmet for a first Ironman
- How to set up your indoor bike training environment for fun and quality training
- What should your bike training look like during the winter base training phase
- Scientific Triathlon website
- Coaching
- Training Plans
- Q&A episode archive
- DC Rainmaker
- Watts It Worth? - Article by Dan Bigham
- Dan Bigham – aerodynamic testing, equipment, and making your bike fast | EP#229
- Tire pressure, aerodynamics, and smart equipment upgrades with Josh Poertner | EP#235
- Base training: off-season do’s and dont’s with James Teagle and Lachlan Kerin | EP#201
Glycogen metabolism and optimising glycogen resynthesis with Bob Murray, PhD | EP#252
Glycogen metabolism and optimising glycogen resynthesis with Bob Murray, PhD | EP#252
Bob Murray, PhD, did his doctorate in exercise physiology at the Ohio State University and then became a university professor. He later left academia to work in applied sports science, including 23 years as director of the world famous Gatorade Sports Science Institute, and is now an independent consultant helping businesses in the sports and fitness industry understand and leverage state of the art sports science. Recently, Dr. Murray published a review article on glycogen metabolism and resynthesis in the Nutrition Reviews journal, which is the topic of today's interview.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-When and how is glycogen (the stored form of carbohydrate in the body) used at rest and during exercise (glycogen metabolism 101)
-What is the relation between glycogen and performance?
-What is the relation between glycogen and training adaptations?
-How much glycogen do we store, and how quickly do these stores get depleted during training and racing?
-When and why is fast and complete glycogen resynthesis important for athletes?
-How can we influence glycogen resynthesis rates through diet, types and amount of carbohydrate replenishment, protein co-ingestion, nutrient timing etc.?
-For what level of athletes is fast glycogen resynthesis important?
-The positive and negative effects and consequences of deliberately or unknowingly delaying glycogen resynthesis
SHOWNOTES:
https://scientifictriathlon.com/tts252/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Sports Science Insights - Dr. Murray's website
- Fundamentals of glycogen metabolism for coaches and athletes
- Musculoskeletal adaptations, “train low” strategies, and muscle fiber types with prof. John Hawley | EP#248
- High carbohydrate, low carbohydrate, or periodised carbohydrate intake with Louise Burke, PhD | EP#236
- Endurance sports nutrition: state of the art in 2019 with prof. John Hawley | EP#181
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #104 - Walking as an alternative to low-intensity running (pros and cons); What training is recommended to when one has a poor anaerobic threshold relative to VO2max?
Q&A #104 - Walking as an alternative to low-intensity running (pros and cons); What training is recommended to when one has a poor anaerobic threshold relative to VO2max?
- Can walking be used instead of low-intensity runs with similar effect, if heart rate is sufficiently elevated by walking?
- Possible reasons for a high heart rate even when running easy, and why heart rate isn't everything
- If your VO2max is high but your threshold power/pace is poor relative to this VO2max, what sort of training is recommended?
- Possible reasons for poor threshold relative to VO2max, and generally, limited performance capacity at submaximal intensities?
Training talk with cycling coach James Spragg | EP#251
Training talk with cycling coach James Spragg | EP#251
James Spragg is a former professional cyclist who now uses his applied and scientific knowledge in his cycling coaching practice. James has coached cyclists from national to Olympic level to over 20 National, European and World Championship medals.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-James coaching philosophy
-Training structure, from macro (periodisation) to micro
-When and why to select specific types of training for a given athlete
-Profiling an athlete and figuring out their limiters and needs based on the event demands
-Understanding and applying science in one's coaching practice
-"Rapid-fire" miscellaneous training topics
SHOWNOTES:
https://scientifictriathlon.com/tts251/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Spragg Cycle Coaching - James' website
- James' Twitter and Instagram
- Cycling episodes on That Triathlon Show
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #103 - Differences in bike power indoors and outdoors; Supplements for endurance athletes
Q&A #103 - Differences in bike power indoors and outdoors; Supplements for endurance athletes
- What are typical differences in bike power between indoor and outdoor cycling?
- Beyond doing separate testing for indoor and outdoor power targets, how should you adjust target powers when training indoors compared to outdoors (and vice versa)
- Which supplements should endurance athletes consider taking?
- Scientific Triathlon website
- Coaching
- Training Plans
- Q&A episode archive
- Reliability of Mean Power Recorded During Indoor and Outdoor Self-Paced 40km Cycling Time Trials
- Gross Efficiency and Cycling Economy Are Higher in the Field as Compared with on an Axiom Stationary Ergometer
- Evidence-based supplements for triathletes and endurance athletes | EP#193
- IOC consensus statement: dietary supplements and the high-performance athlete
- Caffeine and Endurance Performance with Ajmol Ali, PhD | EP#234
- Nitrate loading, marathons, and endurance sports science with prof. Andy Jones | EP#187
How World Tour cyclists train, and a discussion on training load with Teun van Erp, PhD | EP#250
Teun van Erp is a sports scientist, whose PhD research included data from 4 years of training of 21 Team Sunweb cyclists. Teun used this incredible data set to characterise training load, intensity, and performance at the cycling World Tour level. After a long stint at Team Sunweb, Teun is now focusing on his academic career in Stellenboch, South Africa.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Different measures of training load and how they stack up in scientific research
-Pros and cons of using Training Stress Score (TSS), Lucia's TRIMP (heart rate based measure), and session-RPE to quantify training load
-Comparing the training characteristics of male and female professional cyclists
-Training Intensity Distribution
-The types of moderate and high intensity training used by professional cyclists
-The use of different cadences in training
-Advice to amateur cyclists and triathletes for improving cycling performance
SHOWNOTES:
https://scientifictriathlon.com/tts250/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Teun's Twitter and Research Gate profiles
- Teun's PhD thesis
- Relationship Between Various Training-Load Measures in Elite Cyclists During Training, Road Races, and Time Trials
- Intensity and Load Characteristics of Professional Road Cycling: Differences Between Men's and Women's Races
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #102 - Ironman run training paces; Specificity or adaptations targeting; Finding your target race pace
Q&A #102 - Ironman run training paces; Specificity or adaptations targeting; Finding your target race pace
- When and why should you run at target Ironman pace vs. open marathon pace in training for an Ironman
- When and how to target desirable adaptations vs. focusing on very race-specific pacing and training
- How to use simulation workouts to find a realistic target race pace
Blood tests and biomarkers for triathletes with Dr. Kush Joshi and Dr. Joel McCay | EP#249
Dr. Kush Joshi is a Sports and Exercise Medicine practitioner and consultant and Dr. Joel McCay practises and consults in haematology. Kush and Joel join us to discuss blood testing and biomarkers important for triathletes and endurance athletes in general.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-What are the most important biomarkers that triathletes and endurance athletes should be aware of and keep track of?
-When and how often to get a blood panel done
-Reference ranges, and the differences between athletes and sedentary people
-Health and injury risks associated with inadequacies in certain biomarkers
-Specific discussion around serum iron, ferritin, vitamin D, thyroid hormones, sex hormones, vitamin B12, blood count, hemoglobin, etc.
SHOWNOTES:
https://scientifictriathlon.com/tts249/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Dr. Joshi's Twitter
- Melio's website
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #101 - Home-based training camps; Best time of season for training camps and other considerations; Foam rolling
Q&A #101 - Home-based training camps; Best time of season for training camps and other considerations; Foam rolling
- Can home-based training camps be a good substitute for training camps abroad, and what are the main considerations for a good home-based training camp?
- When is the best time of season to have a training camp, and how does the time of season impact volume and intensity on the camp?
- When is the best time to foam roll?
- What are the benefits of foam rolling before and after workouts?
- Scientific Triathlon website
- Coaching
- Training Plans
- Q&A episode archive
- Eight tips for having a successful triathlon training camp | EP#174
- Foam rolling: benefits, protocol, and scientific evidence with David Behm | EP#141
- Evidence-based supplements for triathletes and endurance athletes | EP#193
- IOC consensus statement: dietary supplements and the high-performance athlete
- Caffeine and Endurance Performance with Ajmol Ali, PhD | EP#234
- Nitrate loading, marathons, and endurance sports science with prof. Andy Jones | EP#187
Musculoskeletal adaptations, "train low" strategies, and muscle fiber types with prof. John Hawley | EP#248
Professor John Hawley is one of the world's leading researchers on the cellular and molecular basis of endurance sports adaptations within skeletal muscle. Additionally, his area of expertise covers the interaction of exercise and diet, and practical implications of this such as "train low" (with low carbohydrate availability) strategies to improve performance.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The adaptations in response to endurance training that take place in skeletal muscle
-Using nutritional interventions to enhance adaptations: the "train low" strategy
-Fiber types (fast-twitch and slow-twitch muscle fibers) and how muscle fiber profile may influence training strategies
-The relative importance of musculoskeletal (peripheral) adaptations vs. cardiovascular (central) adaptations for endurance athletes
SHOWNOTES:
https://scientifictriathlon.com/tts248/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Prof. Hawley's Twitter, Research Gate profile, and university bio
- Endurance sports nutrition: state of the art in 2019 with prof. John Hawley | EP#181
- High carbohydrate, low carbohydrate, or periodised carbohydrate intake with Louise Burke, PhD | EP#236
- Maximizing Cellular Adaptation to Endurance Exercise in Skeletal Muscle
- Molecular Basis of Exercise-Induced Skeletal Muscle Mitochondrial Biogenesis: Historical Advances, Current Knowledge, and Future Challenges
- Exercise-induced skeletal muscle signaling pathways and human athletic performance
- Effects of sleeping with reduced carbohydrate availability on acute training responses
- Toward a Common Understanding of Diet–Exercise Strategies to Manipulate Fuel Availability for Training and Competition Preparation in Endurance Sport
- Enhanced Endurance Performance by Periodization of CHO Intake: "Sleep Low" Strategy
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #100 - Long run duration and distance targets; Effective run training on reduced volume; Treadmill running in hot and humid climates
Q&A #100 - Long run duration and distance targets; Effective run training on reduced volume; Treadmill running in hot and humid climates
- Considerations regarding target duration and distance for long runs in triathlon training
- When running volume is low for injury prevention reasons, how do you get the most bang for buck of the volume that you do have?
- When training in high heat index (hot and humid) environments, is treadmill running an effective method to maximise your training adaptations?
- Scientific Triathlon website
- Coaching
- Training Plans
- Q&A episode archive
- Heat, humidity, wind, and slush drinks: cool down your body to go harder for longer with Andrew Buckrell | EP#160
- Heat adaptation and triathlon performance with Stephen Cheung | EP#138
- Hydration, sodium and cramping with Andy Blow | EP#49
Training Talk with coach Mark Pearce | EP#247
Mark Pearce is a triathlon coach with a strong background in physiology and sports science, including working as the physiologist of the British Triathlon Olympic team from 2002 until 2010. He has been to three Olympics (2004, 2008 and 2012) as physiologist and coach, and brings a wealth of experience from high performance sports, that he now applies to both professional and age-group triathletes in his coaching practice.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Mark's coaching principles
-Interval training
-Periodisation
-Heat adaptation
-Training intensity distribution
SHOWNOTES:
https://scientifictriathlon.com/tts247/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Intelligent Triathlon Training - Mark's website
- Mark's Instagram and Twitter
- Other "Training" episodes on That Triathlon Show
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #99 - VO2max, VLaMax and their training, racing, and metabolic implications; The "Sweet Spot vs. Polarised Training" debate
Q&A #99 - VO2max, VLaMax and their training, racing, and metabolic implications; The "Sweet Spot vs. Polarised Training" debate
- How do your maximum aerobic and anaerobic capacities (VO2max and VLaMax) influence your endurance performance capacity?
- What are the specific implications of VO2max and VLaMax for training, racing, metabolism, and training/racing nutrition?
- How does VO2max and VLaMax influence whether to shift training more towards a polarised distribution or a pyramidal, Sweet Spot heavy distribution?
- Scientific Triathlon website
- Coaching
- Training Plans
- INSCYD testing
- FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169
- Physiology, Training, and INSCYD with Sebastian Weber (part 1) | EP#237
- Physiology, Training, and INSCYD with Sebastian Weber (part 2) | EP#238
- Lifting the Curtain on Ironman’s Top Cyclist: Part 2
- Sweat Science article - Why a Higher VO2 Max Isn’t Always Better
Open water swim training with Olympic gold medal coach Marcel Wouda | EP#246
Marcel Wouda is a swim and open water swimming coach from the Netherlands, who has coached and worked with multiple Olympic gold medalists, including the 2008 and 2016 (men's and women's) Olympic open water champions Maarten van der Weijden, Ferry Weertman, and Sharon van Rouwendaal.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Marcel's open water swim coaching philosophy
-The specific demands of open water swim races, and training to meet those demands
-Example training weeks and key workouts for open water swimmers
-Periodisation
-Performance testing
-Dryland training
-Swim toys, gadgets and technology
-Advice for triathletes on improving their open water swimming
SHOWNOTES:
https://scientifictriathlon.com/tts246/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Marcel's Instagram and Twitter
- Open water swimming: training and racing tips with coach Brenton Ford | EP#18
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #98 - Daily calorie needs, Energy Availability, and stress fractures
Q&A #98 - Daily calorie needs, Energy Availability, and stress fractures
- What should you do to figure out your daily calorie needs to avoid low Energy Availability and RED-S?
- The problems with many online calculators for basal metabolic rate
- Relative Energy Deficiency in Sports (RED-S), how it relates to low energy availability, and incidence of stress fractures
- Scientific Triathlon website
- Coaching
- Training Plans
- RED-S (Relative Energy Deficiency in Sports) with Margo Mountjoy | EP#233
- IOC consensus statement on relative energy deficiency in sport (RED-S): 2018 update
Training talk with Eirik Myhr Nossum, national team coach of Norway's cross-country skiing team | EP#245
Eirik Myhr Nossum is head coach of the Norwegian cross-country skiing national team. In this interview we discuss his training and coaching philosophy for cross-country skiing and generally for endurance training, and how it applies to elite and amateur endurance athletes, respectively.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Eirik's general training and coaching philosophy
-The training of world-class cross-country skiers
-Polarised training and training volume
-Interval and threshold training
-Periodisation
-Performance testing
-Advice for age-group endurance athletes
SHOWNOTES:
https://scientifictriathlon.com/tts245/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Prestasjonsprat - Eirik's podcast
- Polarised training with Stephen Seiler, PhD | EP#177
- Training Priorities: Seiler’s Hierarchy of Endurance Training Needs | EP#120
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #97 - Best practices for training after work; How to deal with mental and physical fatigue from the workday
Q&A #97 - Best practices for training after work; How to deal with mental and physical fatigue from the workday
- What preparation and mental and physical activation can be done to optimise training performance after a demanding workday?
- When and how should you adjust training for fatigue from the workday?
- The 20-minute rule
- Scientific Triathlon website
- Coaching
- Training Plans
- Pre-run activation video
- Pre-swim activation video
An up to date scientific analysis of polarised training vs. threshold training with Michael Rosenblat | EP#244
Michael Rosenblat is a Canadian researcher working towards his PhD. In this interview we discuss one of his main research papers: a meta-analysis and systematic review comparing polarised training and threshold training in endurance sports. IN THIS EPISODE YOU'LL LEARN ABOUT: -How polarised training and threshold training are defined in the scientific literature, and common misconceptions around this -The scientific evidence available comparing these training models -Why polarised training may work better than threshold training for endurance athletes -Just how polarised (high vs. moderate intensity) should polarised training be? -How strictly should athletes and coaches follow "hard numbers" in their training intensity distribution (between low, moderate, and high intensity)
Q&A #96 - Using crit plans for triathlon cycling improvements; Focus blocks on your weakest discipline; Training stimuli to get past fitness stagnation
Q&A #96 - Using crit plans for triathlon cycling improvements; Focus blocks on your weakest discipline; Training stimuli to get past fitness stagnation
- Can a crit training plan be a way to apply a new training stimulus for cycling improvements?
- Does it make sense to use "focus blocks" where you're primarily focusing on your weakest discipline?
- How to know what sort of training stimuli might help you break out of fitness stagnation
What types of intervals are most effective? A scientific analysis with Michael Rosenblat | EP#243
Michael Rosenblat is a Canadian researcher working towards his PhD. In this interview we discuss one of his main research papers: a meta-analysis and systematic review all about interval training.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Long, medium, and short High-Intensity Interval Training (HIIT) compared with Sprint Interval Training (SIT)
-The scientific evidence available for trying to find the "optimal" type of interval training
-Why Long HIIT may have certain advantages over other types of HIIT as well as SIT
-Should athletes try to optimise (find the one best workout) or mix things up to get the best of all worlds?
SHOWNOTES:
https://scientifictriathlon.com/tts243/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Evidence-Based Coaching - Michael's website
- Effect of High-Intensity Interval Training Versus Sprint Interval Training on Time-Trial Performance: A Systematic Review and Meta-Analysis
- Interval Training – Science and Application part 1 with Paul Laursen | EP#128
- Interval Training – Science and Application part 2 with Paul Laursen | EP#129
- Interval Training – Science and Application part 3 with prof. Paul Laursen | EP#163
- Sprint Interval Training with Jerome Koral | EP#151
- Designing interval training: 10 things you have to know | EP#139
- Designing interval training part 2: 10 MORE things you have to know | EP#146
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #95 - Differences and similarities between 70.3 and Ironman training; What does it take to finish an Ironman; What does it take to qualify for Kona
Q&A #95 - Differences and similarities between 70.3 and Ironman training; What does it take to finish an Ironman; What does it take to qualify for Kona
- What are the differences and similarities between training for half and full distance triathlons?
- Considerations around long workouts, training volume, intensity, nutrition, recovery, equipment, and indoor training
- How many hours per week should you train if your goal is to finish an Ironman?
- How many hours per week should you train if your goal is to qualify for Kona?
- Scientific Triathlon website
- Coaching
- Training Plans
- Kona qualification: what it takes (in hard numbers) with Russell Cox | EP#76
- Coach Cox - Kona qualification stats
Run training with Hugo van den Broek | EP#242
Hugo van den Broek is an elite running coach based in Kenya, with a professional running background himself and a 2:12 personal best for the marathon. In this interview, he discusses his training and coaching philosophy for distance running.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The mental aspects of running and endurance sports
-Training volume and training intensity distribution
-Periodisation
-Threshold training
-Training monitoring
-Differences between fast-twitch and slow-twitch dominant athletes
-Training for time-crunched athletes
SHOWNOTES:
https://scientifictriathlon.com/tts242/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Train Smater Run Faster - Hugo's website
- The Kenya Experience
- All past running episodes on That Triathlon Show
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #94 - Duration and frequency of long runs; The long run in Xterra training
Q&A #94 - Duration and frequency of long runs; The long run in Xterra training
- What factors should you consider when deciding on the frequency and duration of your long run?
- Specific long run recommendations when training for Xterra as well as sprint, Olympic, half and full distance triathlon
- Scientific Triathlon website
- Coaching
- Training Plans
- Q&A #51 - What are the benefits of long rides? Can you get the same effects by pre-fatiguing the muscles with intensity?
- Q&A #59 - Base training and long rides; Aerobic threshold training; Lactate meters and ramp tests
Running biomechanics, economy, and training load with Izzy Moore, PhD | EP#241
Izzy Moore, PhD, is a researcher specialising in running biomechanics, economy, and injuries. In this interview, we discuss her research in these areas and the implications of her findings for triathletes and runners.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Running biomechanics, self-optimisation, and gait analysis
-Wearables and running biomechanics metrics
-Running economy: what factors impact it, and how can you improve it?
-Injury risk and prevention
-Footwear, and the impact on biomechanics, economy, and injury risk
-Training load quantification
SHOWNOTES:
https://scientifictriathlon.com/tts241/
SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE:
www.scientifictriathlon.com/podcast
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Dr. Moore's profile and list of publications on the Cardiff Metropolitan University website
- Human Movement Research Group website
- What Type of Run Training Improves VO2max, the Aerobic Threshold, and Running economy? | EP#91
- Running form, biomechanics, shoes, and myths part 1 with Dr. Thomas Hughes | EP#110
- Running form, biomechanics, shoes, and myths part 2 with Dr. Thomas Hughes | EP#111
- Running form and the search for common ground among top coaches, researchers, physicians, and physical therapists with Jonathan Beverly | EP#116
- Running science: economy, strength training, lactate threshold, and performance predictors with Jordan Santos | EP#117
- The New Science of Running Form | EP#136
- Nike Vaporfly 4% – can these shoes really make you run faster? with Wouter Hoogkamer | EP#179
- Running form and training talk with Bobby McGee (USA Triathlon) | EP#225
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #93 - Structuring microcycles; Muscle damage and recovery
Q&A #93 - Structuring microcycles; Muscle damage and recovery
- How should you structure your training week or microcycle to accommodate muscle damage and recovery from hard workouts?
- How should you space out hard swim, bike, run, and gym workouts through the training week?
- What are the mechanisms and principles behind muscle damage and recovery?
- What are the effects of muscle damage on performance and physiological systems and functions?
- Scientific Triathlon website
- Coaching
- Training Plans
- Muscle function after exercise-induced muscle damage: Considerations for athletic performance in children and adults
- Exercise-Induced Muscle Damage and the Potential Protective Role of Estrogen
- Exercise-Induced Muscle Damage and Running Economy in Humans
- Acute responses and muscle damage in different high-intensity interval running protocols.
- The effects of exercise-induced muscle damage on maximal intensity intermittent exercise performance
- The effect of exercise-induced muscle damage on perceived exertion and cycling endurance performance
- Effect of exercise-induced muscle damage on endurance running performance in humans
- Effect of exercise-induced muscle damage on ventilatory and perceived exertion responses to moderate and severe intensity cycle exercise
- The Effects of Exercise-Induced Muscle Damage on Cycling Time-Trial Performance
Training Talk with Scott DeFilippis and Carrie Lester | EP#240
Scott DeFilippis and Carrie Lester are both professional triathletes and coaches. They are also partners, and Scott coaches Carrie. In this interview we discuss a number of training-related topics, the overarching training philosophy of the couple, and the experiences and influences that led to this philosophy. We also discuss how age-groupers should apply these concepts.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Scott's and Carrie's athletic and coaching careers and backgrounds
-Being coached and mentored by Brett Sutton of TriSutto
-The influence of Gerry Rodrigues on their swim training
-Scott's and Carries coach-athlete relationship and process
-A normal training week and changes to the norm during Covid-19
-Differences between males and females in training and training tolerance
-Advice for age-groupers
SHOWNOTES:
https://scientifictriathlon.com/tts240/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- KIS Coaching
- 3 foundational elements that will make you swim faster with Gerry Rodrigues | EP#3
- Get your triathlon swim training right and avoid costly pitfalls with Gerry Rodrigues | EP#107
- The Trisutto Way of Triathlon Training with Carson Christen | EP#140
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #92 - Heat acclimation principles and protocols; Early-morning training; Fasted training
Q&A #92 - Heat acclimation principles and protocols; Early-morning training; Fasted training
- How should you incorporate heat acclimation in your training when preparing for hot races?
- Is there a place for heat exposure training year-round?
- Training and nutrition considerations for early-morning workouts
- How to use fasted workouts strategically in your training
- Scientific Triathlon website
- Coaching
- Training Plans
- Heat adaptation and triathlon performance with Stephen Cheung | EP#138
The Skeptic's Guide To Sports Science with Nicholas Tiller, PhD | EP#239
Nick Tiller, PhD, is a postdoc in exercise physiology and respiratory medicine, at Harbor-UCLA Medical Center. In addition to his academic pursuits, he writes about science, health, exercise, critical-thinking, philosophy, and ultra-marathoning, and is an ultra-marathoner and endurance athlete himself. He is the author of "The Skeptic's Guide to Sports Science: Confronting Myths of the Health and Fitness Industry".
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The sports, health, and fitness industry, money and marketing, and the prevalence of unsubstantiated claims
-Examples of hyped-up or straight out snake-oil products in the industry
-How to be a critical thinker and protect yourself from falling prey to false marketing claims
-Understanding critical thinking: Cognitive biases and logical fallacies
-Understanding science: the concepts of scientific consensus, statistical significance, and meaningful effect/effect size
SHOWNOTES:
https://scientifictriathlon.com/tts239/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- The Skeptic's Guide to Sports Science
- Nick's website
- Balancing the art and the science of endurance training with Susan Sotir, PhD | EP#167
- Science to Practice | EP#109
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #91 - Training transfer effects between cycling and running; High-intensity training in Ironman preparation for time-poor athletes; Base-training "versus" HIIT
Q&A #91 - Training transfer effects between cycling and running; High-intensity training in Ironman preparation for time-poor athletes; Base-training "versus" HIIT
- What are the cross-training (transfer) effects between cycling, running, and swimming? Where are the transfer effects strong and where are they weak?
- For time-poor athletes, can a more high-intensity heavy training program translate to the required endurance for doing an Ironman?
- What are the considerations for finding the right balance between "base training" (low-intensity training) and HIIT (high-intensity interval training)?
- Scientific Triathlon website
- Coaching
- Training Plans
- Training and Competition Readiness in Triathlon
- Modelling the Transfers of Training Effects on Performance in Elite Triathletes
- Effects of Cross-Training. Transfer of Training Effects on VO2max Between Cycling, Running and Swimming
- Q&A #51 - What are the benefits of long rides? Can you get the same effects by pre-fatiguing the muscles with intensity?
- Volume, intensity and physiological adaptations with prof. David Bishop | EP#215
- Q&A #88 - Polarised training or 80/20 - how to distribute moderate and high intensity work across the three disciplines
Physiology, Training, and INSCYD with Sebastian Weber (part 2) | EP#238
Sebastian Weber is a sports scientist, coach of world class cyclists and endurance athletes, and consultant of multiple world class cycling teams and other endurance sports organisations and federations. He is also the co-founder of the physiological performance software INSCYD. In this two-part interview we discuss recent updates to the INSCYD platform and go deep into physiology and training concepts relevant for optimising endurance performance.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Block periodisation vs. mixing different types of training
-Time-course of adaptations for VO2max and VLaMax
-The challenges of increasing VLaMax
-Potential issues of high-intensity training when your VLaMax is low
-Differences between VLaMax and VLaMax training between cycling, running, and swimming
-Training zones
-Training stress/load and recovery, and using carbohydrate combustion rates to figure out how much intensity is feasible to do
-Differences between testing in the aero position compared to sitting up
-How world tour cycling teams are using INSCYD
SHOWNOTES:
https://scientifictriathlon.com/tts238/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Physiology, Training, and INSCYD with Sebastian Weber (part 1) | EP#237 (available a week after the release of this episode)
- FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169
- Cycling movement quality and using the Leomo Type-R to assess it with Sebastian Weber | EP#180
- INSCYD's website
- INSCYD webinar: Why you should – or shouldn't base training intensities on anaerobic threshold / FTP
- INSCYD testing service on scientifictriathlon.com
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #90 - Cycling cadence physiology and training revisited; Running dynamics metrics
Q&A #90 - Cycling cadence physiology and training revisited; Running dynamics metrics
- The physiological effects of cycling at different cadences
- Why is heart rate high during high cadence cycling?
- Cycling training at low and high cadences
- Running dynamics (stride length, vertical oscillation and ratio, ground contact time and left/right balance, etc.) - are they useful?
- Scientific Triathlon website
- Coaching
- Training Plans
- Q&A #31 - Cycling cadence in training and racing - the scientific and anecdotal evidence
- Effects of Cycling Training at Imposed Low Cadences - A Systematic Review
- Relation between preferred and optimal cadences during two hours of cycling in triathletes
- A physiological counterpoint to mechanistic estimates of “internal power” during cycling at different pedal rates
- Neuromuscular, metabolic, and kinetic adaptations for skilled pedaling performance in cyclists
Physiology, Training, and INSCYD with Sebastian Weber (part 1) | EP#237
Sebastian Weber is a sports scientist, coach of world class cyclists and endurance athletes, and consultant of multiple world class cycling teams and other endurance sports organisations and federations. He is also the co-founder of the physiological performance software INSCYD. In this two-part interview we discuss recent updates to the INSCYD platform and go deep into physiology and training concepts relevant for optimising endurance performance.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-INSCYD's Power Performance Decoder (PPD) - a tool that can take any combination of data (lactate, VO2, or power only) and calculate VO2max, VLaMax and anaerobic threshold with a high degree of accuracy
-The accuracy of the PPD, and how it compares to traditional lactate or ventilatory testing
-The mechanism of calculating VO2max and VLaMax using power data only
-The original VLaMax testing protocol, and why it's near impossible to "DIY" it
-Best practices for executing the testing protocol
-FatMax: confusions around the metric and what it depends on
-Benchmark values (and realistic expectations) for VO2max and VLaMax for males and females
-How physiological testing on the bike relates (or doesn't) to running and swimming
SHOWNOTES:
https://scientifictriathlon.com/tts237/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Physiology, Training, and INSCYD with Sebastian Weber (part 2) | EP#238 (available from the 15th of June 2020)
- FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169
- Cycling movement quality and using the Leomo Type-R to assess it with Sebastian Weber | EP#180
- INSCYD's website
- INSCYD webinars and whitepapers
- INSCYD testing service on scientifictriathlon.com
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #89 - Typical training week structures; Frequency and load of hard workouts; Stacking hard workouts; Intensity control during swimming
Q&A #89 - Typical training week structures; Frequency and load of hard workouts; Stacking hard workouts; Intensity control during swimming
- What would be some good starting points for a weekly training structure?
- How many hard workouts is reasonable to include, and how much of a training load should they comprise?
- Does the load of hard workouts differ between triathletes and single-sport athletes?
- Can stacking harder workouts be a good strategy to get more relative rest between hard days?
- How can adult-onset swimmers in particular maintain intensity control and avoid overloading too much when it comes to swimming?
High carbohydrate, low carbohydrate, or periodised carbohydrate intake with Louise Burke, PhD | EP#236
Professor Louise Burke is Head of Sports Nutrition at the Australian Institute of Sport (AIS). Through her career she has worked both practically with applied nutrition science as well as deep in academia, so she has a great perspective on both ends of the spectrum. In recent years, much of her research has been focused on investigating the effects of low-carbohydrate, high-carbohydrate, and periodised carbohydrate dietary interventions on endurance performance. This research is the topic of today's discussion.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The "Supernova" studies - comparing the effects of low-carbohydrate, high-carbohydrate and periodised carbohydrate intake on endurance performance
-How quickly does it take to get fat-adapted?
-The impact of fat adaptation on fat oxidation and performance
-Why a constant high-carbohydrate diet outperformed the more sophisticated periodised carbohydrate diet
SHOWNOTES:
https://scientifictriathlon.com/tts236/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Low Carbohydrate, High Fat diet impairs exercise economy and negates the performance benefit from intensified training in elite race walkers
- Organisation of Dietary Control for Nutrition-Training Intervention Involving Periodized Carbohydrate (CHO) Availability and Ketogenic Low CHO High Fat (LCHF) Diet
- Contemporary Nutrition Strategies to Optimize Performance in Distance Runners and Race Walkers
- A Short-Term Ketogenic Diet Impairs Markers of Bone Health in Response to Exercise
- Louise's profile on ResearchGate
- Endurance sports nutrition: state of the art in 2019 with prof. John Hawley | EP#181
- Nutrition episode archives on That Triathlon Show
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #88 - Polarised training or 80/20 - how to distribute moderate and high intensity work across the three disciplines
Q&A #88 - Polarised training or 80/20 - how to distribute moderate and high intensity work across the three disciplines
- Should you follow a similar training intensity distribution in all three disciplines, or can you for example do more hard training on the bike and less on the run?
- The importance of lower intensity training (it's not just "filler")
- Alternatives to using fixed percentages for figuring out how much moderate and high intensity training you can do
- Scientific Triathlon website
- Coaching
- Training Plans
- Q&A #87 - Swim training zones and heart rate monitoring
- How Trainable Is VO2Max Really? A Case Study - article by Alan Couzens
- Base training: off-season do’s and dont’s with James Teagle and Lachlan Kerin | EP#201
- Polarised training with Stephen Seiler, PhD | EP#177
- Polarised training Q&A and Mikael’s thoughts and perspective | EP#178
- Polarised training Q&A and Mikael’s perspectives part 2 | EP#185
Tire pressure, aerodynamics, and smart equipment upgrades with Josh Poertner | EP#235
Josh Poertner has spent most of his life in the cycling industry. First racing professionally in Europe, then working with Zipp as technical director before becoming the CEO of Silca. He also consults with professional cycling teams. Josh knows all the ins and outs of tire pressure optimisation, a topic we discuss in-depth in this interview. We also discuss a variety of other equipment upgrades that can make you faster on the bike, and importantly, the hierarchy of getting the most watts for your buck when it comes to such purchases.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Optimising tire pressure (and the potential cost of getting it wrong)
-Equipment choices and watts-for-buck: bike frame, wheels, and nutrition and hydration setup
-Equipment choices and watts-for-buck: helmet, clothing, socks, shoes and shoe covers
-Equipment choices and watts-for-buck: drivetrain friction, ceramic bearings, oversized pulleys, 1x drivetrain
SHOWNOTES:
https://scientifictriathlon.com/tts235/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #87 - Swim training zones and heart rate monitoring
Q&A #87 - Swim training zones and heart rate monitoring
- Why it does and doesn't make sense to track your time in different swim training zones
- How to track your time in zone using pace, heart rate, and the session-goal approach
- Is heart rate a variable worth monitoring in swimming?
- That Triathlon Show website
- Q&A Episode Archives
- Coaching
- If you are an elite or subelite athlete, take part in this survey study on how COVID-19 is affecting athlete training, attitudes, and belief
Caffeine and Endurance Performance with Ajmol Ali, PhD | EP#234
Dr. Ajmol Ali is Associate Professor at Massey University and one of the author's of the most up-to-date meta-analysis on the use of caffeine as an ergogenic aid in endurance sports. In this episode Dr. Ali discusses this meta-analysis (including 44 studies and more than a thousand total participants), the findings, practical applications, and limitations and direction for future research on caffeine in endurance sports.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The background on caffeine in endurance sports, including the time on WADA's prohibited substances list
-The differences between the meta-analysis conducted by Dr. Ali and previous reviews and meta-analyses, including the specific inclusion criteria and reasons behind them
-The findings: 2-3% improvement in endurance performance longer than 5 minutes when ingesting 3-6 mg/kg bodyweight prior to the event
-Responders and non-responders: how factors such as caffeine metabolism and sensitivity (determined by specific genes) may impact the effect each individual gets from caffeine
-Washout period: do you need to taper off your coffee consumption before an event to get the benefits of caffeine supplementation on race day?
SHOWNOTES:
https://scientifictriathlon.com/tts234/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- The Effect of Acute Caffeine Ingestion on Endurance Performance: A Systematic Review and Meta–Analysis
- Caffeine Use In Sports: Considerations For The Athlete
- Dr. Ali's website
- Dr. Ali's profile on ResearchGate
- Evidence-based supplements for triathletes and endurance athletes | EP#193
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #86 - Static stretching, dynamic stretching, foam rolling or manual therapy; How to pace VO2max-intervals (running)
Q&A #86 - Static stretching, dynamic stretching, foam rolling or manual therapy; How to pace VO2max-intervals (running)
- When does and does it not make sense to use static stretching, dynamic stretching, foam rolling and manual/physical therapy?
- How should you pace VO2max-intervals when running?
- That Triathlon Show website
- Q&A Episode Archives
- Coaching
- Training Plans
- McMillanRunning.com
- Running Rewired by Jay Dicharry
RED-S (Relative Energy Deficiency in Sports) with Margo Mountjoy | EP#233
Dr. Margo Mountjoy, Associate Clinical Professor at McMaster University is a sports medicine clinician and an academic. She is the lead author of the 2018 IOC concensus statement on Relative Energy Deficiency in Sports (RED-S, previously known as the "Female Athlete Triad"). In this episode we discuss RED-S, it's symptoms and root cause, screening and diagnosis, treatment and recovery and more.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Health and performance consequences of RED-S
-The root cause of RED-S: energy deficincy
-Prevalence, risk groups and risk factors, and early warning signs of RED-S
-RED-S in female and male athletes - beyond the female athlete triad
-How to avoid RED-S
-Energy deficiency and calorie deficit: what is an acceptable range during periods of weight loss?
-Screening and diagnosis, treatment, and recovery time course of RED-S
SHOWNOTES:
https://scientifictriathlon.com/tts233/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- IOC consensus statement on relative energy deficiency in sport (RED-S): 2018 update
- Dr. Mountjoy's ResearchGate profile
- Dr. Mountjoy's profile on the McMaster University website
- "Health" episode archives on That Triathlon Show
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #85 - Backyard pool training; Ammonia smell after workouts; Can Max Heart Rate be trained?
Q&A #85 - Backyard pool training; Ammonia smell after workouts; Can Max Heart Rate be trained?
- If you have access to a small backyard pool and a tether, how much is a reasonable amount to train in it?
- What is the reason for smelling ammonia after long workouts and what to do about it.
- Can you increase maximum heart rate with training?
- Possible reasons for seeing a very low maximum heart rate.
- That Triathlon Show website
- Q&A Episode Archives
- Coaching
- Training Plans
- Scientific Triathlon Training Zones calculator
Bike fitting with Phil Burt (former Team Sky) | EP#232
Phil Burt is a world renowned bike fitter and physiotherapist who has spent 12 years with British Cycling and 5 years with Team Sky. In this episode we go deep into the topic of bike fitting, covering topics ranging from physiotherapy and injury prevention through power production and aerodynamics.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Physiotherapy, injury prevention, and bike fitting
-The balance between aerodynamics, power production, and comfort
-How to adapt to a new position on the bike
-How to optimise aerodynamics through bike fitting
-Saddles and saddle health
SHOWNOTES:
https://scientifictriathlon.com/tts232/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #84 - Open Water Swim training structure; Differences between Heart Rate training zone systems
Q&A #84 - Open Water Swim training structure; Differences between Heart Rate training zone systems
- How should you structure your swim training if you have open water access but no pool access?
- Different hear rate training zone systems can lead to quite different training levels and intensities - so how do you know which system to choose?
Frank Jakobsen - Performance, training and mindset | EP#231
Coach Frank Jakobsen came into triathlon coaching via an elite swimming background and later on alpinism. He quickly gained credibility through being the mentor of Ironman World Champion Craig "Crowie" Alexander, and has since coached a large number of professional long distance triathletes. In this episode, Frank discusses his views on triathlon performance, training, and mindset.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Frank's ten-point checklist for triathlon success
-Goal-setting and motivation
-Training philosophy, and the difference between making more vs. making bigger mitochondria.
-Differences and similarities between age-groupers' and professionals' approach to the sport
-Transitioning from age-group to professional racing
SHOWNOTES:
https://scientifictriathlon.com/tts231/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Frank's Sansego (coaching business) bio
- Next Level Camp website
- "Training" episode archive on That Triathlon Show
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #83 - Mechanisms behind endurance adaptations to strength training; Functional vs. heavy-resistance strength training
Q&A #83 - Mechanisms behind endurance adaptations to strength training; Functional vs. heavy-resistance strength training
- What are the mechanisms behind improved endurance performance resulting from heavy-resistance strength training?
- Pros and cons of functional vs. heavy-resistance strength exercises
- That Triathlon Show website
- Coaching
- Training Plans
- Effects of resistance training on endurance capacity and muscle fiber composition in young top-level cyclists
- Effects of strength training on endurance capacity in top-level endurance athletes
Juli Benson - Olympian and elite running coach | EP#230
Juli Benson is a 1996 US Olympian in the 1500 m turned elite running coach, with among other accomplishments coaching Jenny Simpson to her 1500m World Championship victory. In this episode she describes her coaching philosophy, and also discusses the lack of female endurance coaches, in particular at the highest level.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Juli's coaching philosophy and influences
-Periodisation
-The balance of volume and intensity
-Strength and conditioning
-Nutrition, and navigating disordered eating
-The lack of female endurance coaches, in particular at the elite level, and what to do about it
SHOWNOTES:
https://scientifictriathlon.com/tts230/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #82 - Minimum worthwhile time for a workout; Two hard workouts on the same day
Q&A #82 - Minimum worthwhile time for a workout; Two hard workouts on the same day
- What is the minimum duration a workout (particularly a bike) should be to be worthwhile?
- Is deliberate planning of two hard workouts on the same day (e.g. "double-threshold") an effective strategy to get a stronger training response?
- That Triathlon Show website
- Coaching
- Training Plans
- PGC-1β is downregulated by training in human skeletal muscle: no effect of training twice every second day vs. once daily on expression of the PGC-1 family
- Skeletal muscle adaptation and performance responses to once a day versus twice every second day endurance training regimens
- Twice-a-day training improves mitochondrial efficiency, but not mitochondrial biogenesis, compared with once-daily training
- Exercise twice-a-day potentiates markers of mitochondrial biogenesis in men
- Post‐exercise carbohydrate and energy availability induce independent effects on skeletal muscle cell signalling and bone turnover: implications for training adaptation
Dan Bigham - aerodynamic testing, equipment, and making your bike fast | EP#229
Dan Bigham is a multiple British Champion (Time Trial and track), a member of the Huub Wattbike track team, and an aerodynamics consultant who recently helped the Danish track team beat the team pursuit world record. In this episode Dan goes into many of the most important aspects of optimizing aerodynamics on the bike.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Aerodynamics testing protocols: on the road, at the velodrome and in the wind tunnel
-On-bike aerodynamic sensors and their use cases
-Bike fit and aerodynamics
-Equipment, upgrades and the £/watts ratio
SHOWNOTES:
https://scientifictriathlon.com/tts229/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #81 - "Race pace" or Z2-training for Ironman; FTP-tests vs. race-specific fixed heart rate tests
Q&A #81 - "Race pace" or Z2-training for Ironman; FTP-tests vs. race-specific fixed heart rate tests
- For slower Ironman athletes, target race pace and Z2 are pretty much the same.
- Is there any benefit in training (in particular running) at race pace if it realistically is just a slow shuffle?
- What are the pros and cons of a classic FTP-test vs. riding at a fixed (race-specific) heart rate (or power) and measuring how power (or heart rate) progresses for that fixed value?
Functional Mental Toughness with Bradford Cooper, PhD | EP#228
Bradford Cooper, PhD, is an academic, business executive, and extremely accomplished endurance athlete (among other achievements, he has won the Race Across America). He joins us to discuss his research in the field of Functional Mental Toughness (fMT), its implications and practical takeaways for endurance athletes of all levels.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-What is functional mental toughness and why is it important?
-Mental toughness is ever-changing, not fixed
-Mental toughness is a trainable skill, not an inherent trait
-The quantifiable impact of variations in mental toughness on endurance performance
-Tactics and strategies for improving mental toughness: the Prepare, Thrive, and Activate framework
SHOWNOTES:
https://scientifictriathlon.com/tts228/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Psychology-related episodes on That Triathlon Show (Category archive)
- Dr. Cooper's website
- Dr. Cooper's publications
- Catalyst Health and Wellness Coaching Podcast
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #80 - Muscle mass, fibre type distribution and considerations for triathlon
Q&A #80 - Muscle mass, fibre type distribution and considerations for triathlon
- What special considerations should muscular triathletes (e.g. powerlifters and bodybuilders) take regarding...
- ...general training
- ...lactate production and lactate threshold (or Maximum Lactate Steady State)
- ...race nutrition and hydration
- ...swimming, body position and buoyancy
- ...cycling, power-to-weight, and power-to-aerodynamics
- That Triathlon Show website
- Coaching
- Training Plans
- Muscle capillary supply and fiber type characteristics in weight and power lifters
Perspectives on coaching with David Tilbury-Davis | EP#227
David Tilbury-Davis has been coaching professional and age group athletes since 1995, helping them achieve 3 World titles, 11 National titles, 3 Ironman Regional Championship titles, and numerous wins, podiums and personal bests in various races. In this interview, David discusses coaching from the coach's perspective - what goes on backstage away from workout prescriptions, coaching calls and training plans? This is part two of a two-part interview.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Defining success as a coach
-Creating meaningful work as a coach
-Remote coaching vs. face-to-face coaching
-Work/life balance as a coach
-Mental health for the athlete and the coach
-Data vs. RPE (Rating of Perceived Exertion)
-Doping
SHOWNOTES:
https://scientifictriathlon.com/tts227/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Perspectives on training with David Tilbury-Davis | EP#226
- Training Talk: Splicing Workouts, Cognitive Load, and more with David Tilbury-Davis | EP#53
- Triathlon race planning with David Tilbury-Davis | EP#149
- David's website
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #79 - How to train when you have only hilly terrain around you and no flats
Q&A #79 - How to train when you have only hilly terrain around you and no flats
- In what types of bike and run workouts should you try to minimise hills?
- Is sustainable bike power higher on hills, and if so, does it change your power targets when riding uphill?
- When you already do loads of unstructured hill workouts, is there any reason to still do structured hill work?
- That Triathlon Show website
- Coaching
- Training Plans
- Q&A #72 - Hill repeats and long runs; Protein for endurance athletes
Perspectives on training with David Tilbury-Davis | EP#226
David Tilbury-Davis has been coaching professional and age group athletes since 1995, helping them achieve 3 World titles, 11 National titles, 3 Ironman Regional Championship titles, and numerous wins, podiums and personal bests in various races. In this interview, David discusses his coaching philosophy and his perspective on a number of fundamental training-related questions. This is part one of a two-part interview.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-David's coaching philosphy
-Volume and intensity
-Periodisation
-Workout prescription and execution
SHOWNOTES:
https://scientifictriathlon.com/tts226/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Training Talk: Splicing Workouts, Cognitive Load, and more with David Tilbury-Davis | EP#53
- Triathlon race planning with David Tilbury-Davis | EP#149
- David's website
- David's interview on Lionel Sanders' Youtube-channel
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #78 - Triathlon and the COVID-19 pandemic
Q&A #78 - Triathlon and the COVID-19 pandemic
- How should you adjust training for race cancellations, postponements, and uncertainty around when the next race will be?
- What can you do to replace or compensate for swim training when pools close?
- How to approach the situation mentally and adopt the right mindset
- That Triathlon Show website
- Coaching
- Training Plans
- Base training: off-season do’s and dont’s with James Teagle and Lachlan Kerin | EP#201
Running form and training talk with Bobby McGee (USA Triathlon) | EP#225
Bobby McGee is a running coach with more than three decades experience of coaching elite and recreational runners and triathletes. He is renowned for his ability to help athletes find their optimal running form. In addition to running, Bobby is also a wealth of knowledge in sports psychology.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The most important aspects of running form
-The ins and outs of changing or improving your running form
-How to incorporate skill and technique work in your run training
-Programming aspects of running for triathletes (volume, intensity, workout types and more...)
-The most important aspects of sports psychology and how to get on top of your mental game
SHOWNOTES:
https://scientifictriathlon.com/tts225/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Bobby McGee Running - Bobby’s website
- All previous running episodes on That Triathlon Show
- The New Science of Running Form | EP#136
- Running form and the search for common ground among top coaches, researchers, physicians, and physical therapists with Jonathan Beverly | EP#116
- Running form, biomechanics, shoes, and myths part 1 with Dr. Thomas Hughes | EP#110
- Running form, biomechanics, shoes, and myths part 2 with Dr. Thomas Hughes | EP#111
- Jono Hall - Head Coach of Triathlon Canada | EP#224
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #77 - Swim, bike and run field tests: pros and cons of various options and which ones to choose
Q&A #77 - Swim, bike and run field tests: pros and cons of various options and which ones to choose
- Pros and cons of swim field tests: CSS-test (400 and 200 m Time Trials) and 1000 m Time Trial
- Pros and cons of bike field tests: 20-minute TT, 20 km TT, Ramp test, Critical Power tests
- Pros and cons of run field tests: 20-minute TT, Cooper Test (12-minute TT), Critical Power tests
- That Triathlon Show website
- Coaching
- Training Plans
- Critical Power Calculator - Cycling
- Critical Power Calculator - Running (choose option" Calculate FTP/CP and AWC from 2 or more maximal effort Activities")
Jono Hall - Head Coach of Triathlon Canada | EP#224
Jonathan "Jono" Hall is the head coach of Triathlon Canada's National Performance Center. As such, he coaches top Canadian athletes such as Tyler Mislawchuk, plus a handful of international world class athletes on the ITU circuit. In this training talk we discuss Jono's coaching philosophy and hear his thoughts on a whole host of topics related to triathlon performance.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Health as the fundamental aspect underpinning all performance
-Achieving world-class performances on significantly lower volume than most other training groups
-The cross-over effects between swimming, biking, and running
-Prescribing lower time at intensity in hard workouts - but making the intensity really count!
-Four-day microcycles: high intensity, tempo, endurance, recovery
SHOWNOTES:
https://scientifictriathlon.com/tts224/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Elite triathlon episode archive on That Triathlon Show
- Arild Tveiten - coach of Kristian Blummenfelt, Gustav Iden and Casper Stornes on triathlon training the Norwegian way | EP#223
- Philipp Seipp - coach of Sebastian Kienle and Laura Philipp | EP#219
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #76 - Recovery and age; Planning training in unpredictable circumstances; How to know if you're doing enough training
Q&A #76 - Recovery and age; Planning training in unpredictable circumstances; How to know if you're doing enough training
- How should recovery be planned into training, and how does age affect this?
- If how you will feel on a day to day basis is very unpredictable, how should you plan your training? Or should you simply train based on how you feel on that day?
- How can you know whether you're doing enough training to improve?
Arild Tveiten - coach of Kristian Blummenfelt, Gustav Iden and Casper Stornes on triathlon training the Norwegian way | EP#223
Arild Tveiten is the coach behind Norwegian triathlon successes such as Kristian Blummenfelt winning the WTS Grand Final 2019, Gustav Iden winning the 70.3 World Championships, and Casper Stornes, Kristian and Gustav sweeping the podium in the WTS Bermuda race in 2018. He returns to That Triathlon Show to discuss his training and coaching methodologies, and how
Norway are working towards Olympic medals in Tokyo 2020.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The testing methods used by the Norwegian team to be able to strictly adhere to specified intensities.
-The training methodology they use, with the main pillars of high volume at low intensity and a substantial amount of work at lactate threshold (LT2).
-What they've changed in the 1.5 years since our previous interview, including more intensity in swim training
-How they are preparing to medal at the 2020 Olympics in Tokyo, including periodisation, training camps, and heat acclimatisation.
-The differences and similarities between draft-legal sprint and Olympic distance triathlon and non-draft IRONMAN 70.3 and IRONMAN distance racing and training
-Arild's top tips for age-groupers
SHOWNOTES:
https://scientifictriathlon.com/tts223/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- How Norway became a triathlon powerhouse with head coach Arild Tveiten | EP#154
- Elite triathlon episode archive on That Triathlon Show
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #75 - Continuous swimming or broken sets; Full rest days or active recovery days; Rest days and strength training
Q&A #75 - Continuous swimming or broken sets; Full rest days or active recovery days; Rest days and strength training
- What are the benefits and drawbacks of swimming long, continuous sets compared to breaking it up into shorter intervals?
- Should rest days be complete rest days, or can you do some easy training on them?
- Can strength training be done on days that are complete rest days from endurance training?
- That Triathlon Show website
- Coaching
- Training Plans
- Do you really need scheduled rest days? - Science of Ultra podcast
- Triathlon Strength Training in 2018 - The Definitive Guide
Faris al-Sultan - Ironman World Champion as an athlete and twice as a coach (Patrick Lange) | EP#222
Faris al-Sultan is the Ironman World Champion from 2005 and multiple podium finisher. Since retiring and moving into coaching he is most well-known for coaching Patrick Lange to two World Championship titles and one third place in Kona. Currently, Faris works with the German Triathlon Federation to bring up the nation's draft-legal success closer to the successes seen on the long distance triathlon side.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-What has changed in triathlon and in training in 15 years since Faris won the World Championships?
-Coaching Patrick Lange to two World titles
-Faris' general coaching methodology
-Working at the German Triathlon Federation and developing world class draft-legal athletes
-The differences and similarities between long and short course triathlon
-The importance of volume and movement quality
-The art and science of coaching
-Advice for age-group athletes
SHOWNOTES:
https://scientifictriathlon.com/tts222/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #74 - How to deal with lack of tune-up races; Intervals vs. continuous hard exercise to improve VO2max
Q&A #74 - How to deal with lack of tune-up races; Intervals vs. continuous hard exercise to improve VO2max
- If there are no tune-up races available before your A-race, what can you do to replace the race preparation normally gained from these tune-up races?
- Are intervals or continuous hard exercise more likely to get you close to VO2max, and why?
- How can you manipulate intervals to get your heart rate closer to maximum heart rate?
- Why heart rate is not a perfect proxy for VO2
- That Triathlon Show website
- Coaching
- Training Plans
- The sustainability of VO2max: Effect of decreasing the workload
- Interval Training – Science and Application part 1 with Paul Laursen | EP#128
- Interval Training – Science and Application part 2 with Paul Laursen | EP#129
- Interval Training – Science and Application part 3 with prof. Paul Laursen | EP#163
Ryan Bolton - Olympian and coach of Ben Hoffman and Caroline Rotich | EP#221
Ryan Bolton is a US Olympian from Sydney 2000, an Ironman champion, and now coaches elite runners (like Caroline Rotich, winner of Boston Marathon 2015) and triathletes (like Ben Hoffman, 4th in Kona 2019). In this episode he discusses his coaching methodology and thoughts on training strategies he employs at the elite level as exemplified by Ben Hoffman, but also how they apply to age-group athletes.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Ryan's general coaching methodology
-How he periodises training
-Building a strong base
-The balance of volume and intensity
-Intuitive training
-Advice for age-group athletes
SHOWNOTES:
https://scientifictriathlon.com/tts221/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Bolton Endurance - Facebook Page, Instagram, Website
- Elite triathlon episode archive on That Triathlon Show
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #73 - Pre-run mobility work; Combining marathon and 70.3 training; Solid vs. liquid carbs in racing
Q&A #73 - Pre-run mobility work; Combining marathon and 70.3 training; Solid vs. liquid carbs in racing
- Why and how to do mobility work before running (with link to video of 5-minute routine)
- How to combine training for 70.3 and for a marathon - with the marathon 2 weeks after the 70.3
- The argument for solid (including gels) carbohydrates in racing vs. liquid (EP#218 follow-up)
- That Triathlon Show website
- Coaching
- Training Plans
- Pre-run mobility video
- Race hydration, calories and sodium - a 2020 update with Andy Blow | EP#218
Craig Kirkwood - Coach of Hayden Wilde and Sam Tanner | EP#220
Craig Kirkwood is a former elite runner, Kona finisher, and coach of age group and elite triathletes and runners like Hayden Wilde and Sam Tanner. In this episode he discusses his coaching methodology and thoughts on training strategies in particular for draft legal racing at the elite level as exemplified by Hayden Wilde.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Craig's general coaching methodology
-Coaches and methods that influenced him as a young runner
-The training of Hayden Wilde
-Group training vs. solo training, and why solo training works really well for Hayden
-The balance of volume and intensity
-Advice for age-group athletes
SHOWNOTES:
https://scientifictriathlon.com/tts220/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- CK Coaching - Facebook Page, Instagram, Website
- Elite triathlon episode archive on That Triathlon Show
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #72 - Hill repeats and long runs; Protein for endurance athletes
Q&A #72 - Hill repeats and long runs; Protein for endurance athletes
- What are the different kinds of hill workouts to incorporate in running?
- At what point in a workout should hill repeats be done?
- Can hill repeats be combined with a long run?
- What's the reasoning behind the recommendation of aiming for higher than research-backed amounts of daily protein intake?
- That Triathlon Show website
- Coaching
- Training Plans
- Improve your running speed, endurance, and performance with Pete Magill | EP#203
- Injury prevention and rehabilitation with James Debenham, PhD | EP#209
- Nutrition Strategies for Triathlon - Louise Burke
- ACSM Position Statement: Nutrition and Athletic Performance
- Mettler S, Mitchell N, Tipton KD. Increased protein intake reduces lean body mass loss during weight loss in athletes. Medicine and Science in Sports and Exercise. 2010; 42(2): 326–337.
- Phillips SM, Van Loon LJ. Dietary protein for athletes: from requirements to optimum adaptation. Journal of Sports Sciences. 2011; 29(Suppl 1): S29–38.
- Witard OC, Garthe I, Phillips SM. Dietary Protein for Training Adaptation and Body Composition Manipulation in Track and Field Athletes. Int J Sport Nutr Exerc Metab. 2019 Feb 25:1-10. Epub ahead of print
- Phillips SM, Chevalier S, Leidy HJ. Protein "requirements" beyond the RDA: implications for optimizing health. Appl Physiol Nutr Metab. 2016;41(5):565-72.
Philipp Seipp - coach of Sebastian Kienle and Laura Philipp | EP#219
Philipp Seipp is the coach of Sebastian Kienle, Laura Philipp, and Florian Angert (among others). In this episode he discusses his coaching methodology and thoughts on training strategies for long-distance triathlon.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Philipp's general coaching methodology
-The importance of biomechanics
-The importance of speed and training for speed in long-distance triathlon (especially older athletes)
-Periodisation based on the individual's limiters and goal event demands
-Testing methodologies and principles
-How Philipp uses strength and conditioning
-Too much training volume and not as a common training mistake
SHOWNOTES:
https://scientifictriathlon.com/tts219/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order.
LINKS AND RESOURCES:
- Philipp on Instagram - @philippseipp
- Blood Flow Restriction training with Brendan Scott | EP#87
- Elite triathlon episode archive on That Triathlon Show
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #71 - Double workout days: practical applications and scientific underpinnings
Q&A #71 - Double workout days: practical applications and scientific underpinnings
- Should you ever do two intense workouts on the same day?
- Metabolic stress, muscular and tissue stress, central nervous system stress, and cognitive load of double workout days
- How to combine endurance training and resistance training (concurrent training) and minimise interference
- That Triathlon Show website
- Coaching
- Training Plans
- World Champions keep things simple: training masterclass with Joel Filliol | EP#172
- Injury prevention and rehabilitation with James Debenham, PhD | EP#209
- Volume, intensity and physiological adaptations with prof. David Bishop | EP#215
- Triathlon Strength Training in 2018 - The Definitive Guide
Race hydration, calories and sodium - a 2020 update with Andy Blow | EP#218
Andy Blow, founder of Precision Hydration is back on the show to revisit the topic of hydration and nutrition strategies for triathlon and endurance events and races. This episode is packed with practical and actionable advice that will put you in a great spot to get your race day nutrition and hydration right.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-An overview on sweat rate and sweat sodium concentrations, and the vast differences in losses and replacement needs between individuals
-Why Andy recommends separating your energy from your hydration
-Training the gut to better tolerate nutrition and hydration during racing
-Hydrogels like Maurten and Beta Fuel
-Wearables that measure hydration and sweat status in real-time and non-invasively
SHOWNOTES:
https://scientifictriathlon.com/tts218/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS20.
LINKS AND RESOURCES:
- Carbohydrate hydrogel beverage provides no additional cycling performance benefit versus carbohydrate alone
- Hydrogel Carbohydrate-Electrolyte Beverage Does Not Improve Glucose Availability, Substrate Oxidation, Gastrointestinal Symptoms or Exercise Performance, Compared With a Concentration and Nutrient-Matched Placebo
- How to measure your sweat rate to improve your hydration strategy - Precision Hydration blog
- How to estimate how much sodium you lose in your sweat - Precision Hydration blog
- The Science of Endurance Hydration - Training Peaks University course - DISCOUNT CODE (50%): "SWEAT-H6YF"
- Hydration, sodium and cramping with Andy Blow | EP#49
- Hydration in endurance sports: a Q&A with Andy Blow | EP#191
- Effective Swimrun Training with Andy Blow | EP#126
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #70 - Preparing for a windy bike course; Running outside in the cold versus the treadmill; Two-stroke breathing versus bilateral breathing; How to add training volume safely; When to change bike tires
Q&A #70 - Preparing for a windy bike course; Running outside in the cold versus the treadmill; Two-stroke breathing versus bilateral breathing; How to add training volume safely; When to change bike tires
- How can you prepare for a windy bike course when most of your training is indoors?
- Is it better to run on the treadmill or outdoors in winter in sub-freezing temperatures?
- How do you dress for cold outdoor running?
- When should you breathe every two strokes and when should you breathe bilaterally?
- What are best practices for increasing your training volume safely?
- When is it time to change bike tires?
- That Triathlon Show website
- Coaching
- Training Plans
- Endurance Innovation 25 - Mikael Eriksson on Frequency vs Duration
Dan Atkins - Head Coach of Triathlon Australia Performance Centre Gold Coast | EP#217
Dan Atkins is the Head Coach of the Triathlon Australia Performance Centre on the Gold Coast. He discusses the demands of elite draft-legal triathlon in 2020 and how to prepare for these demands. All along, he shares training advice highly applicable to any endurance athlete, elite or amateur, triathlete or single-sport.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The demands of elite draft-legal triathlon in 2020.
-Training elite and developmental athletes for world class draft-legal performances
-A typical training week of the squad of elite athletes at the Gold Coast performance center
-How the training develops over the course of a season
-The importance and challenges of a daily training environment with group training
-Coaching and training lessons learnt from integrating para-triathletes with able-bodied athletes
-Dan's number one piece of advice for any endurance athlete
SHOWNOTES:
https://scientifictriathlon.com/tts217/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS20.
LINKS AND RESOURCES:
- How Norway became a triathlon powerhouse with head coach Arild Tveiten | EP#154
- World Champions keep things simple: training masterclass with Joel Filliol | EP#172
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #69 - Planning your race schedule; Suppressed heart rate in high intensity training
Q&A #69 - Planning your race schedule; Suppressed heart rate in high-intensity training
- How many tune-up races should you consider doing in a season before a late-summer A-race?
- How should you approach training for those tune-up races to be in peak fitness when it matters?
- Possible reasons and solutions for suppressed heart rate in high-intensity interval training: non-functional over-reaching, glycogen depletion, peripheral endurance limitations
- That Triathlon Show website
- Coaching
- Training Plans
- How to measure your sweat rate to improve your hydration strategy - Precision Hydration
- Volume, intensity and physiological adaptations with prof. David Bishop | EP#215
Sleep - the foundation of health and performance with Dr. Charles Samuels | EP#216
Dr. Charles Samuels is the Medical Director of the Centre for Sleep & Human Performance in Calgary, Alberta. One of his key interest areas is exploring the relationship of sleep on recovery and performance in elite Canadian athletes, up to the Olympic level. In this episode, Dr. Samuels filters through some of the noise surrounding sleep, gives practical advice for getting adequate sleep, and discusses why sleep tracking wearables do more harm than good.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The Athlete Sleep Screening Questionnaire
-Differences between athletes and the general population in sleep patterns and sleep requirements
-Why wearables and sleep trackers do more harm than good for our sleep
-The case for catching up on sleep or banking sleep, and shooting for a weekly sleep goal
-Caffeine, napping, and chronotypes
SHOWNOTES:
https://scientifictriathlon.com/tts216/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.
LINKS AND RESOURCES:
- Centre For Sleep & Human Performance
- Athlete Sleep Screening Questionnaire (ASSQ)
- Sleep, recovery, and performance with Shona Halson | EP#52
- 5 Laws of Sleep for Athletes - by Alex Hutchinson on Sweat Science, featuring Dr. Samuels
- Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker, PhD
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #68 - Training zones and energy systems; Effective training with no goal race; Block training considerations; Weightlifting belts, yay or nay?
Q&A #68 - Training zones and energy systems; Effective training with no goal race; Block training considerations; Weightlifting belts, yay or nay?
- How do "training zones" relate to "energy systems"?
- How should you structure your training over the course of a year when the goal is to improve performance, but you don't target a specific race?
- Common mistakes done in block training
- When (if ever) is it acceptable to use a lifting belt when lifting weights in the gym?
- That Triathlon Show website
- Coaching
- Training Plans
- Scientific Triathlon Training Zones Calculator
- Volume, intensity and physiological adaptations with prof. David Bishop | EP#215
- Dan Lorang – coach of Jan Frodeno, Anne Haug and Bora Hansgrohe pro cycling team | EP#175
Volume, intensity and physiological adaptations with prof. David Bishop | EP#215
Professor David Bishop is a world leader in muscle exercise physiology with more than 250 publications to date. He explains how high training volume and high-intensity training each leads to particular endurance adaptations on a cellular and mitochondrial level. Knowing about these adaptation pathways and effects of different training methodologies is essential for triathletes and coaches when planning out their training.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The difference between mitochondrial content and mitochondrial function
-How high-volume training skews towards increased mitochondrial content, and high-intensity training towards improved mitochondrial function
-Mitochondrial content may be the more important adaptation of the two when it comes down to performance
-Different intensity levels and their benefits and drawbacks
-Guidelines on appropriate Training Intensity Distributions
-"Training Low" - adaptations to training with low glycogen stores
SHOWNOTES:
https://scientifictriathlon.com/tts215/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.
LINKS AND RESOURCES:
- David's Research Gate profile
- CrossTalk opposing view: Exercise training volume is more important than training intensity to promote increases in mitochondrial content
- Polarised training with Stephen Seiler, PhD | EP#177
- Endurance sports nutrition: state of the art in 2019 with prof. John Hawley | EP#181
- Interval Training – Science and Application part 1 with Paul Laursen | EP#128
- Interval Training – Science and Application part 2 with Paul Laursen | EP#129
- Interval Training – Science and Application part 3 with Paul Laursen | EP#163
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #67 - Back-to-back workouts; Rest days, workout frequency, and dosage; 70.3 race fueling; Fasted workouts vs. fueled workouts
Q&A #67 - Back-to-back workouts; Rest days, workout frequency, and dosage; 70.3 race fueling; Fasted workouts vs. fueled workouts
- What are the benefits and drawbacks of doing workouts back-to-back compared to e.g. doing one workout in the morning and one at lunch?
- Is it better to spread out the same number of total workouts over more days (and fewer rest days) or less days (and more rest days)?
- Considerations for 70.3 race nutrition planning and training
- When is it ok to do fasted workouts and when should you do them well-fueled with good carbohydrate availability?
- That Triathlon Show website
- Coaching
- Training Plans
- World Champions keep things simple: training masterclass with Joel Filliol | EP#172
- Lactate and bioenergetics: quantifying and improving endurance performance with Shannon Grady | EP#190
- Generation UCAN: Will It Benefit Your Running Performance? - article by John Davis, Runners Connect
Best of 2019 on That Triathlon Show | EP#214
We look back at 2019 and listen to some of the very best audio segments from the top-10 interviews of That Triathlon Show this year.
IN THIS EPISODE YOU'LL HEAR FROM:
-World Champions keep things simple: training masterclass with Joel Filliol | EP#172
-Dan Lorang - coach of Jan Frodeno, Anne Haug and Bora Hansgrohe pro cycling team | EP#175
-FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169
-Endurance sports nutrition: state of the art in 2019 with prof. John Hawley | EP#181
-Polarised training with Stephen Seiler, PhD | EP#177
-Run training of Kipchoge, Farah and Rudisha with Matt Fox of Sweat Elite | EP#195
-Injury prevention and rehabilitation with James Debenham, PhD | EP#209
-Training talk with world-class cyclist Amber Neben and coach Tim Cusick | EP#205
-Anybody can be a Kona qualifier: genetics is not your limiter with Alan Couzens | EP#186
-The top-5 challenges for masters athletes and how to overcome them - Bo Falck Hansen, PhD | EP#176
SHOWNOTES:
https://scientifictriathlon.com/tts214/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS20.
LINKS AND RESOURCES:
- World Champions keep things simple: training masterclass with Joel Filliol | EP#172
- Dan Lorang - coach of Jan Frodeno, Anne Haug and Bora Hansgrohe pro cycling team | EP#175
- FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169
- Endurance sports nutrition: state of the art in 2019 with prof. John Hawley | EP#181
- Polarised training with Stephen Seiler, PhD | EP#177
- Run training of Kipchoge, Farah and Rudisha with Matt Fox of Sweat Elite | EP#195
- Injury prevention and rehabilitation with James Debenham, PhD | EP#209
- Training talk with world-class cyclist Amber Neben and coach Tim Cusick | EP#205
- Anybody can be a Kona qualifier: genetics is not your limiter with Alan Couzens | EP#186
- The top-5 challenges for masters athletes and how to overcome them - Bo Falck Hansen, PhD | EP#176
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #66 - Whoop and Halo Sport - the next big things or riding the hype wave?
Q&A #66 - Whoop and Halo Sport - the next big things or riding the hype wave?
- What is the evidence supporting the Whoop strap, that measures heart rate, heart rate variability (HRV) and tracks sleep?
- Is continuous HRV-measurement overnight better than a standardised morning measurement?
- Is there any validation for the accuracy of Whoop's measurements?
- What is the evidence supporting the Halo Sport neurostimulator, that uses transcranial direct current stimulation (tDCS) to supposedly improve athletic performance?
- Issues with the marketing of both the Whoop and Halo Sport devices
- That Triathlon Show website
- Coaching
- Training Plans
- Electrolyte beverage consumption alters electrically induced cramping threshold
- New lab-based evidence suggests electrolyte intake can help reduce cramps - Precision Hydration blog
- HRV-article by Marco Altini
- Is Brain Stimulation the Next Big Thing? - Alex Hutchinson
- The Ergogenic Effects of Transcranial Direct Current Stimulation on Exercise Performance
- Effect of transcranial direct current stimulation on exercise performance: A systematic review and meta-analysis.
- The effects of transcranial direct current stimulation on objective and subjective indexes of exercise performance: A systematic review and meta-analysis.
Triathlon Strength Training with Dave Cripps | EP#213
Dave Cripps is the director and physical performance coach at TriTenacious and Coalition Performance. Dave has worked extensively with both professional and amateur athletes in triathlon and outside of triathlon (including working in rugby with the Leicester Tigers), and here he shares his thoughts on how strength training can and should be incorporated in a triathlon training program in a time-efficient manner.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The benefits of strength training for triathletes
-A little goes a long way - most triathletes can get away with doing only one weekly workout in the gym
-Incorporating certain aspects of strength and conditioning as part of your swim, bike, and run workouts or warm-ups
-The types of exercises a triathlon strength training program should include
-Practicality trumps perfection when incorporating strength training in your overall plan
-Periodisation of strength training for triathlon
SHOWNOTES:
https://scientifictriathlon.com/tts213/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS20.
LINKS AND RESOURCES:
- TriTenacious website
- Coalition Performance website
- All previous strength training episodes on That Triathlon Show
- Triathlon Strength Training in 2018 - The Definitive Guide
- 19-week strength training plan
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #65 - How much and when to train in the aerobars; Rest/freshness requirements before testing (e.g. lactate testing)
Q&A #65 - How much and when to train in the aerobars; Rest/freshness requirements before testing (e.g. lactate testing)
- How much is enough when it comes to training in the aerobars/Time Trial position?
- Does the amount of training in the aerobars change over the course of the year, or with training indoors compared to outdoors?
- What type of workouts should preferentially be done in the aerobars versus sitting up?
- How rested and fresh should you be before fitness testing such as lactate tests in order to get reliable and useful results?
- Do lactate or other tests 'never lie' or are there situations when you should disregard these test results?
- That Triathlon Show website
- Coaching
- Training Plans
- Cycling movement quality and using the Leomo Type-R to assess it with Sebastian Weber | EP#180
- To lab test or not to lab test with Alan Couzens | EP#79
- INSCYD testing
- Blood lactate response to overtraining in male endurance athletes - Bosquet et al. 2001
- Repeatability and predictive value of lactate threshold concepts in endurance sports - Heuberger et al. 2018
Training ideologies with James Teagle and Lachlan Kerin | EP#212
Scientific Triathlon coaches James Teagle, Lachlan Kerin and Mikael Eriksson get together to discuss different training ideologies. What are the pros and cons of each, for whom might each be more or less relevant, and what are common mistakes and pitfalls to avoid when it comes to training ideologies?
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The Lydiard model
-The interval-heavy model
-The threshold-heavy model
-The Kenyan/Canova model
-The Trisutto model
-The polarised model
-The sweet spot heavy model
SHOWNOTES:
https://scientifictriathlon.com/tts212/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS20.
LINKS AND RESOURCES:
- The Trisutto Way of Triathlon Training with Carson Christen | EP#140
- Polarised training with Stephen Seiler, PhD | EP#177
- Run training of Kipchoge, Farah and Rudisha with Matt Fox of Sweat Elite | EP#195
- Structured, power-based cycling training with Chad Timmerman | EP#38
- Base training: off-season do’s and dont’s with James Teagle and Lachlan Kerin | EP#201
- Fatigue management with James Teagle and Lachlan Kerin | EP#204
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #64 - Base training/Winter training; Strength training and DOMS; Goal-setting for races
Q&A #64 - Base training/Winter training; Strength training and DOMS; Goal-setting for races
- What type of training, progression, load, and periodisation should you do during the winter months (base training)?
- How can you minimise and manage Delayed Onset Muscle Soreness (DOMS) from strength training and lifting weights?
- What types of goals should you set for your races when completing the distance isn't a challenge but you're also not competing for wins or podiums?
- That Triathlon Show website
- Coaching
- Training Plans
- Base training: off-season do’s and dont’s with James Teagle and Lachlan Kerin | EP#201
- Triathlon Strength Training in 2018 - The Definitive Guide
- All Strength Training related episodes on That Triathlon Show
- Process vs. outcome goals with Fran Bungay | EP#171
Training and periodisation for cyclists with Adam Pulford | EP#211
Coach Adam Pulford of Carmichael Training Systems discusses the yearly training plan for a cyclist, what goes into each training phase, and tackles plenty of frequently asked questions that cyclists, triathletes and other endurance athletes all need to consider when planning their training and racing calendar.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The yearly periodisation of a typical cyclist
-The architecture of mesocycles and microcycles
-The competitive phase and maintaining fitness and freshness between races
-Frequently asked questions: the balance of high and low intensity, scheduling rest, physiological testing and more
SHOWNOTES:
https://scientifictriathlon.com/tts211/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.
LINKS AND RESOURCES:
- Adam's coaching profile on the CTS website
- All cycling-related episodes on That Triathlon Show
- Mind, body, and the curiously elastic limits of human performance with Alex Hutchinson | EP#101
- Triathlon training and nutrition considerations for female athletes with Stacy Sims, PhD | EP#105
- Periodisation Theory: Confronting an Inconvenient Truth with John Kiely | EP#148
- WKO5: Cycling and triathlon analytics with Tim Cusick | EP#199
- Training talk with world-class cyclist Amber Neben and coach Tim Cusick | EP#205
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #63 - Protein intake; Equipment for home-based strength training; Top books for self-coached triathletes; Recovering from a bike crash
Q&A #63 - Protein intake; Equipment for home-based strength training; Top books for self-coached triathletes; Recovering from a bike crash
- How much protein should triathletes consume and how should it be distributed across the day?
- What are the most essential pieces of equipment needed for home-based strength training?
- What are Mikael's top-5 most recommended books for self-coached triathletes?
- How should you rehabilitate from a bike crash and work on putting back any lost muscle mass from being immobile after the initial recovery period?
- That Triathlon Show website
- Coaching
- Training Plans
- Injury prevention and rehabilitation with James Debenham, PhD | EP#209
- Triathlon Strength Training in 2018 - The Definitive Guide
- All Strength Training related episodes on That Triathlon Show
- Top-10 books, blogs, and resources for triathletes | EP#125
- Triathlete's Training Bible
- Triathlon Science
- Swim Smooth
- The Endurance Diet
- Endure or How Bad Do You Want It
- An examination of the time course of training-induced skeletal muscle hypertrophy
Altitude camps and racing at altitude with Andrew Simmons | EP#210
Andrew Simmons is founder and Head Coach of Lifelong Endurance in Denver, Colorado. He joins us to discuss all things altitude, from going up to altitude for a training camp to gain physiological advantages, to dealing with having to race at altitude despite normally residing at sea level.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The physiology of training and racing at altitude
-The theory and application of altitude training camps
-Going to altitude to race
-Considerations for athletes living at altitude year-round
-Altitude tents and masks
SHOWNOTES:
https://scientifictriathlon.com/tts210/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.
LINKS AND RESOURCES:
- Andrew's coaching page on Lifelong Endurance
- Q&A #49 - Altitude and bike power; Aerobic decoupling
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #62 - Sprint Interval Training during the off-season; Poor correlation between 20-minute power and race performance
Q&A #62 - Sprint Interval Training during the off-season; Poor correlation between 20-minute power and race performance
- What is Sprint Interval Training (SIT) and why might you want to include it in your training?
- Is the off-season a good time to incorporate SIT?
- My race performances and fitness improve, but my 20-minute power remains the same - why is this?
- The importance of knowing the composition of power and understanding changes in aerobic and anaerobic contribution
- That Triathlon Show website
- Coaching
- Training Plans
- Sprint Interval Training with Jerome Koral | EP#151
- Interval Training - Science and Application part 3 with prof. Paul Laursen | EP#163
- Scientific Triathlon Training Zones calculator
- FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169
- INSCYD testing
Injury prevention and rehabilitation with James Debenham, PhD | EP#209
James Debenham, PhD, is a physiotherapist, researcher and university lecturer, as well as an accomplished Ironman athlete himself. He discusses the ins and outs of injury prevention and factors contributing to injury development, as well as rehabilitation from injury for triathletes and endurance athletes.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The biology of tissue and tissue loading
-Variables contributing to injury development
-How to manipulate training variables and lifestyle variables to prevent injuries from occurring
-Rehabilitation from injury
-Progression of volume and intensity when returning to training
-When, why and how to find a good physiotherapist
SHOWNOTES:
https://scientifictriathlon.com/tts209/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.
LINKS AND RESOURCES:
- James' Research Gate profile
- Star Physio
- Dysfunctional movement patterns, injuries and reduced performance with James Dunne | EP#45
- Injury prevention and recovery methods for triathletes with Nate Koch | EP#114
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #61 - Training maintenance during 15-hour day work weeks; Acceptable fitness decreases from a season break and rate of rebuilding fitness
Q&A #61 - Training maintenance during 15-hour day work weeks; Acceptable fitness decreases from a season break and rate of rebuilding fitness
- How can you maintain some level of training when certain work weeks are incredibly packed and there's almost no time for training
- Using commuting as training and setting the right expectations
- Having sleep as a non-negotiable
- What kind of fitness decrease (e.g. in FTP) is normal and acceptable after a yearly season break?
- How quickly can and should you expect to get back to where it was before the break?
- That Triathlon Show website
- Coaching
- Training Plans
- Q&A #60 - Training considerations for time-rich athletes; Heat acclimatisation and maintenance
- Base training: off-season do's and dont's with James Teagle and Lachlan Kerin | EP#201
Nutrition trends and current evidence with Danny Lennon | EP#208
Danny Lennon, founder of Sigma Nutrition Radio makes a living staying up to date with current research and evidence in nutrition. He discusses current nutrition trends and what the consensus of them actually is.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Chrono-nutrition
-Carbohydrates and low-carb diets
-The gut microbiome
-Intermittent fasting and time-restricted feeding
-Genetics, genetic testing and nutrition
SHOWNOTES:
https://scientifictriathlon.com/tts208/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.
LINKS AND RESOURCES:
- Sigma Nutrition - Danny's website and business
- Sigma Nutrition Radio - Danny's podcast
- Endurance sports nutrition: state of the art in 2019 with prof. John Hawley | EP#181
- All nutrition-related episodes on That Triathlon Show
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #60 - Training considerations for time-rich athletes; Heat acclimatisation and maintenance
Q&A #60 - Training considerations for time-rich athletes; Heat acclimatisation and maintenance
- How should "time-rich" athletes with lots of time available to train take advantage of that time?
- How can you (and why should you) maintain your level of heat acclimatisation when going away to a cooler climate for holidays?
- That Triathlon Show website
- Coaching
- Training Plans
- Q&A #58 - Getting a coach, what to expect from a coach, and what your coach will expect from you
- All That Triathlon Show strength training episodes
- Heat adaptation and triathlon performance with Stephen Cheung | EP#138
Mindfulness, Mental Fatigue, and Brain Endurance Training with Walter Staiano, PhD | EP#207
Walter Staiano, PhD, is a researcher and performance consultant specialising in mental fatigue, mindfulness in athletic performance, and the mechanisms that increase and decrease perception of effort and thereby endurance performance.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-How mindfulness training can impact athletic, cognitive and social performance
-How mental fatigue arises, how it impacts endurance sports performance and how to manage and minimise mental fatigue
-What Brain Endurance Training (BET) is and how it has the potential to improve endurance performance beyond the benefits of physical training.
SHOWNOTES:
https://scientifictriathlon.com/tts207/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.
LINKS AND RESOURCES:
- Walter's Research Gate profile
- Brain training and psychobiology of endurance performance with professor Samuele Marcora | EP#17
- Mind, body, and the curiously elastic limits of human performance with Alex Hutchinson | EP#101
- Yes, Mindfulness Makes You a Better Athlete
- Here’s What We Know About Mental Fatigue
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
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Q&A #59 - Base training and long rides; Aerobic threshold training; Lactate meters and ramp tests
Q&A #59 - Base training and long rides; Aerobic threshold training; Lactate meters and ramp tests
- How to do base training when getting in long rides is difficult
- Should you train at or around the aerobic threshold, or always stay below it when doing low-intensity training?
- What is a good lactate meter to purchase?
- How long should ramp test stages last?
- That Triathlon Show website
- Coaching
- Training Plans
- Base training: off-season do's and dont's with James Teagle and Lachlan Kerin | EP#201
- Evaluation of three portable blood lactate analysers: Lactate Pro, Lactate Scout and Lactate Plus
Balancing family, work and triathlon training - Case studies | EP#206
Listeners of That Triathlon Show describe how they balance family and work commitments with triathlon training and solve the puzzle of fitting so much into a busy life.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Scheduling tips
-Preparation keys
-Hacks to find time you didn't think existed
-The overall mindset to this balancing act
SHOWNOTES:
https://scientifictriathlon.com/tts206/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.
LINKS AND RESOURCES:
- Training for time-crunched athletes with Conrad Goeringer | EP#202
- Time management and balance with Amy Farrell | EP#37
- Strategies and Hacks for the Time-crunched Triathlete | EP#10
- Case Study: Sub-9 Ironman on low-volume, high-quality training with Carl Brümmer | EP#145
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #58 - Getting a coach, what to expect from a coach, and what your coach will expect from you
Q&A #58 - Getting a coach, what to expect from a coach, and what your coach will expect from you
- What should athletes expect from a coach?
- What are the main factors to consider when selecting a coach, and on the flipside, which common questions and considerations are irrelevant and useless?
- What are the foundations of a good coach-athlete relationship and what should each party bring to the table?
Training talk with world-class cyclist Amber Neben and coach Tim Cusick | EP#205
Amber Neben is one of the most accomplished cyclists in the history of women's cycling, with two individual World Championship titles, two Olympic games, and recently finishing 4th at the World Championship Time Trial event at the age of 44. Amber and her coach Tim Cusick join us today to discuss the training that has led to so much success and importantly, great longevity and continued success in the sport of cycling.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-How Amber's training year leading up to the 4th place finish at Worlds was structured
-Her two phases of training: foundation training and performance training
-The big picture: structuring training around 4-year cycles rather than 1-year plans
-The importance of training progression and focusing on time in zone
-How Amber's training and aspects around training have changed over the years as she has learnt more and developed as an athlete
-How is training adjusted for age, at the age of 44?
-The difference in training between (elite) female and male cyclists
-Takeaway messages from Amber's training and cycling journey applicable for amateurs and age-group athletes
SHOWNOTES:
https://scientifictriathlon.com/tts205/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS. upgrade from training wheels to Edco Aerosport Gesero 65 race wheels when you order your Ventum bike.
LINKS AND RESOURCES:
- Px4 - Amber's coaching business
- When Shmack Happens - Amber's book
- WKO5: Cycling and triathlon analytics with Tim Cusick | EP#199
- WKO4: How triathletes should use its powerful capabilities with Tim Cusick | EP#72
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #57 - Fueling workouts; Diet and body types
Q&A #57 - Fueling workouts; Diet and body types
- How should you fuel different types of workouts (long, short, intense, easy) before and within the workout?
- Should you adjust your diet based on your body type? (Endomorph, mesomorph, ectomorph)
- That Triathlon Show website
- Coaching
- Training Plans
- Nutrition before, during and after workouts | EP#100
- All past nutrition-related episodes of That Triathlon Show
Fatigue management with James Teagle and Lachlan Kerin | EP#204
Scientific Triathlon coaches James Teagle, Lachlan Kerin and Mikael Eriksson get together to discuss fatigue. How much fatigue is acceptable to experience in triathlon training, how can you manage fatigue, and how do you adjust training and other factors if you end up carrying too much fatigue?
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Acute versus accumulated fatigue and how they should be treated differently
-Different kinds of fatigue: peripheral (muscular), central (nervous system), mental, and general
-Managing fatigue through training: repeatable training weeks vs. two weeks hard, one week easy
-Assessing fatigue with objective and subjective measures (perceived fatigue, motivation, RPE, performance, heart rate, HRV, etc.)
-When and how should you adjust training (or lifestyle factors) for fatigue? How do you know when enough is enough?
SHOWNOTES:
https://scientifictriathlon.com/tts204/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.
LINKS AND RESOURCES:
- Non-functional overreaching with Cyril Schmit | EP#159
- Introducing elite triathlete and Scientific Triathlon coach James Teagle | EP#161
- Scientific Triathlon coach Lachlan Kerin | EP#192
- Base training: off-season do's and dont's with James Teagle and Lachlan Kerin | EP#201
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter. If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat
Q&A #56 - Running a marathon in preparation for an Ironman; 20-minute FTP-test vs. Ramp FTP-test
Q&A #56 - Running a marathon in preparation for an Ironman; 20-minute FTP-test vs. Ramp FTP-test
- Is it beneficial to run a marathon in preparation for an Ironman?
- Which FTP-test is better: a 20-minute test or a ramp test such as the one by TrainerRoad?
Improve your running speed, endurance, and performance with Pete Magill | EP#203
Pete Magill is a running coach, author, and the fastest-ever American distance runner over age 50 in the 5K and 10K as well as a multiple American and world age group record-holder. In this interview we discuss the most important principles of improving your running speed, endurance and performance, applicable for everybody from 5k-specialists to Ironman-triathletes.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Muscle fiber recruitment - how to train all your muscle fibers and make them work for you
-Balancing hard and easy running
-The all-important long run
-Hill running - one of the most versatile tools in your running toolbox
-Essential strength and conditioning for runners
SHOWNOTES:
https://scientifictriathlon.com/tts203/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.
LINKS AND RESOURCES:
- Fast 5k Running - Pete's website
- All of Pete's books
- All running-related episodes of That Triathlon Show
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #55 - Improving 5k and sprint triathlon run pace; Running well off the bike and reducing the difference to open run paces
Q&A #55 - Improving 5k and sprint triathlon run pace; Running well off the bike and reducing the difference to open run paces
- What run training structure works to improve run performance over 5k and the sprint distance triathlon?
- What kind of run training should be done during base training?
- How should I train to run better off the bike and reduce the difference between triathlon run paces and open run paces?
- That Triathlon Show website
- Coaching
- Training Plans
- Base training: off-season do’s and dont’s with James Teagle and Lachlan Kerin | EP#201
- Run training of Kipchoge, Farah and Rudisha with Matt Fox of Sweat Elite | EP#195
- The Triathlete's Strength Training Formula | EP#81
Training for time-crunched athletes with Conrad Goeringer | EP#202
Conrad Goeringer is a Nashville-based coach specialising in coaching busy professionals. In this interview, Conrad discusses how he helps athletes leverage their time to achieve their goals and keep improving on a limited time budget for training due to work, family and other obligations.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The importance of training frequency
-How to use intensity smartly and allocate intensity to the three disciplines on a low-volume training plan
-The hierarchy of swimming, biking, and running when time is scarce
-Time-saving strategies to make the most of the time that you do have available
SHOWNOTES:
https://scientifictriathlon.com/tts202/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.
LINKS AND RESOURCES:
- Working Triathlete - Conrad's website
- 8 indoor bike training software options: overviews and interviews | EP#157
- “How Should I Use My X Hours of Training Time per Week?” with AJ Johnson | EP#134
- Balancing a Big Life with Big Performance - Matt Dixon | EP#60
- Develop swim technique and power with the Vasa Trainer and Rob Sleamaker | EP#46
- Time management and balance with Amy Farrell | EP#37
- Strategies and Hacks for the Time-crunched Triathlete | EP#10
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #54 - Jan Olbrecht follow-up: Aerobic and anaerobic capacity and power
Q&A #54 - Jan Olbrecht follow-up: Aerobic and anaerobic capacity and power
- Aerobic and anaerobic capacity and power - what is it and example workouts
- Olbrecht's unconventional intervals for boosting aerobic capacity versus traditional VO2max-intervals
- Building the engine versus race-specific training
- That Triathlon Show website
- Coaching
- Training Plans
- Training structure, periodisation and the science of winning with Jan Olbrecht, PhD | EP#198
- FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169
- Dan Lorang - coach of Jan Frodeno, Anne Haug and Bora Hansgrohe pro cycling team | EP#175
- How Norway became a triathlon powerhouse with head coach Arild Tveiten | EP#154
Base training: off-season do's and dont's with James Teagle and Lachlan Kerin | EP#201
Scientific Triathlon coaches James Teagle, Lachlan Kerin and Mikael Eriksson get together to discuss base training for triathlon and endurance sports. What should you do (and what shouldn't you do) in your off-season.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-What is "base training" or the "off-season" - how long does it last, when does it start, when does it end, and what are the objectives of it?
-Should you take time completely off training?
-Methodologies for structuring your base training
-Common mistakes to avoid in base training
-Considerations other than training to make the most of your base training phase
SHOWNOTES:
https://scientifictriathlon.com/tts201/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.
LINKS AND RESOURCES:
- Introducing elite triathlete and Scientific Triathlon coach James Teagle | EP#161
- Scientific Triathlon coach Lachlan Kerin | EP#192
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #53 (Thursday 26 September)Q&A #53 - Training specificity, dynamic warm-ups, recovery after races, and favourite podcasts
- How should you apply the principle of specificity in your training?
- Are dynamic warm-ups before workouts beneficial, important, and/or necessary?
- How should you recover after races and ease back into normal training?
- Mikael's top-5 endurance sports podcasts
LINKS AND RESOURCES:
SPONSORS:
ROKA - The finest triathlon wetsuits, apparel, equipment, and performance eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free OR use the code THATTRIATHLONSHOW20 to get 20% off your entire order.
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing.
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #53 - Training specificity, dynamic warm-ups, recovery after races, and favourite podcasts
Q&A #53 - Training specificity, dynamic warm-ups, recovery after races, and favourite podcasts
- How should you apply the principle of specificity in your training?
- Are dynamic warm-ups before workouts beneficial, important, and/or necessary?
- How should you recover after races and ease back into normal training?
- Mikael's favourite endurance sport podcasts
Training talk with Mikael Eriksson and Menachem Brodie | EP#200
Menachem Broadie interviews Mikael Eriksson on The Strong Savvy Cyclist and Triathlete podcast in an extended training talk covering many different aspects of training and practical advice for triathletes and endurance athletes.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The importance of building a strong aerobic base⠀⠀⠀⠀⠀⠀⠀⠀⠀
-Seeing the big picture and setting long-term goals⠀⠀⠀⠀⠀⠀⠀⠀⠀
-The correct execution of low- and high-intensity workouts, respectively⠀⠀⠀⠀⠀⠀⠀⠀⠀
-An example training week for somebody training ~8 hours per week⠀⠀⠀⠀⠀⠀⠀⠀
-How to keep your training sustainable for the long term⠀⠀⠀⠀⠀⠀⠀⠀
-How to create a purposeful and deliberate training strategy that you can stick to by "motivating the elephant, directing the rider, and shaping the path"
SHOWNOTES:
https://scientifictriathlon.com/tts200/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.
LINKS AND RESOURCES:
- The Strong Savvy Cyclist & Triathlete Podcast
- Human Vortex Training website
- Strength training for triathlon and endurance sports part 1 with Menachem Brodie | EP#182
- Strength training for triathlon and endurance sports part 2 with Menachem Brodie | EP#183
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #52 - Does compression clothing improve performance or recovery?
Q&A #52 - Does compression clothing improve performance or recovery?
- What does science say about compression clothing's impact on performance (in particular in running)?
- What does science say about compression clothing's impact on recovery?
- What should you consider when buying compression garments?
- That Triathlon Show website
- Coaching
- Training Plans
- Is There Evidence that Runners can Benefit from Wearing Compression Clothing?
- Compression Socks - Science of Running
- The Science of Compression Gear for Runners
WKO5: Cycling and triathlon analytics with Tim Cusick | EP#199
Tim Cusick is the TrainingPeaks WKO5 product leader and the owner of Velocious Endurance Coaching. Tim coaches world champion Amber Neben, road pro Emma Grant, and numerous other pros and age group racers. His expertise in the WKO software and its application in real-world coaching makes him the ideal person to discuss the ins and outs of the new and updated WKO software: WKO5.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-What's new in WKO5 compared to WKO4?
-How to use Aerobic and Anaerobic Training Impact
-How to use Dynamic FRC (Functional Reserve Capacity)
-The Power Duration Curve and physiological modelling for running
-Tim's coaching workflow in WKO5
-Tim's top tips for athletes and coaches to get the most out of WKO5
SHOWNOTES:
https://scientifictriathlon.com/tts199/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.
LINKS AND RESOURCES:
- WKO4: How triathletes should use its powerful capabilities with Tim Cusick | EP#72
- About Tim Cusick
- WKO5 website
- WKO Power Users Facebook Group
- Velocious Cycling Adventures
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #51 - What are the benefits of long rides? Can you get the same effects by pre-fatiguing the muscles with intensity?
Q&A #51 - What are the benefits of long rides? Can you get the same effects by pre-fatiguing the muscles with intensity?
- The three key benefits of long rides: metabolic and fat oxidation, muscle fiber recruitment patterns, and endurance signalling
- Can you replicate the benefits of a longer ride by doing a shorter long ride which includes e.g. one hour of tempo or Sweet Spot work to induce more fatigue early in the workout?
- What are the drawbacks of using this pre-fatiguing strategy?
- Using work done (in kJ or kcal) as the best way to compare 'equivalent durations' of workouts
Training structure, periodisation and the science of winning with Jan Olbrecht, PhD | EP#198
Jan Olbrecht is a former elite swimmer, holds a PhD in sports physiology and biomechanics, and has advised athletes who have won over 600 Olympic, World Championship, European Championship and Commonwealth Championship medals. His main drive is to translate science to the level where coaches can benefit from it, and one of the main outcomes of this drive is his excellent and highly influential book 'The Science of Winning' on periodisation, training structure, and using physiology to deliver peak performances.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Endurance training periodisation from a year or multi-year level to the microcycle (weekly) level.
-A methodology for planning out your training structure
-How do perform lactate testing and use the results to inform training planning and workout prescriptions
-Aerobic and anaerobic capacity and power: what are they and how should they be developed?
-Case studies of Luc and Frederik van Lierde, both former Ironman World Champions
SHOWNOTES:
https://scientifictriathlon.com/tts198/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.
LINKS AND RESOURCES:
- The Science of Winning: Planning, Periodizing and Optimizing Swim Training
- FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #50 - Antioxidants and endurance training; Time in Zone vs. Modified Session Goal approach
Q&A #50 - Antioxidants and endurance training; Time in Zone vs. Modified Session Goal approach
- What is the relation between antioxidants, antioxidant requirements and endurance training? Can antioxidant supplementation impair training adaptation, and should we avoid antioxidants?
- If I want to calculate my Time in Zone (TiZ) for a workout, what approach is recommended?
- How do I find the balance between running that is easy enough that my heart rate stays low, but not too easy so it's just a shuffle with poor form?
- That Triathlon Show website
- Coaching
- Training Plans
- Exercise is the best antioxidant
- Oral administration of vitamin C decreases muscle mitochondrial biogenesis and hampers training-induced adaptations in endurance performance.
- Exercise and oxidative stress: significance of antioxidants with reference to inflammatory, muscular, and systemic stress
- Exercise-induced oxidative stress: cellular mechanisms and impact on muscle force production
- Reactive oxygen species: impact on skeletal muscle
- Scientific Triathlon Training Zones Calculator
How wind and air resistance impacts running with Evan Schwartz of Stryd | EP#197
The next generation of Stryd's running power meter is here, and it can now account for the differences in running power required depending on air resistance, wind, and drafting. Evan Schwartz from Stryd joins us to discuss the new device and the implications of wind on running with power.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-How much additional power do you need to produce in various wind conditions compared to a still day?
-How much power can you save when drafting another runner?
-How much power is required just to move through still air? In other words, what's the difference between running outdoors and on a treadmill?
-Is Stryd catching on with elite runners and coaches?
-What's next on Stryd's roadmap?
SHOWNOTES:
https://scientifictriathlon.com/tts197/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.
LINKS AND RESOURCES:
- Stryd website
- Announcing the new Stryd. Use the wind to your advantage.
- Running Power Meters with Chris Hague | EP#59
- Running with Power Revisited - Advanced Analysis with Steve Palladino | EP#93
- Effective run training and race planning using the Stryd running power meter with Matt Bevil | EP#143
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #49 - Altitude and bike power; Aerobic decoupling
Q&A #49 - Altitude and bike power; Aerobic decoupling
- Cycling power at altitude: how to adjust your FTP and power targets
- Aerobic decoupling: what does a negative value mean?
- That Triathlon Show website
- Coaching
- Training Plans
- Impact of Altitude on Power Output during Cycling Stage Racing
- Comparing cycling world hour records, 1967-1996: modeling with empirical data.
- A theoretical analysis of the effect of altitude on running performance
- Aerobic Decoupling (Pw:Hr And Pa:HR) And Efficiency Factor (EF)
Training for Xterra and off-road triathlon with five-time world champion Melanie McQuaid | EP#196
Melanie McQuaid is an elite triathlete, five-time world champion (Xterra and ITU cross-triathlon), and coach. In this episode, she discusses the ins and outs of training for and racing Xterra and off-road triathlon.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-How Xterra/off-road triathlon demands are different from the demands of standard road triathlons
-How these different demands impact training - how should an athlete change up their training if going from road triathlons to focusing on Xterra?
-Training on the mountain bike and running trails - technical and physiological aspects
-Advice for racing Xterra and off-road triathlons - what are the most important things to consider?
-Gear - what gear do you need and what should you consider when selecting gear?
SHOWNOTES:
https://scientifictriathlon.com/tts196/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free OR use the code THATTRIATHLONSHOW20 to get 20% off your entire order.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.
LINKS AND RESOURCES:
- Melrad Multisport - Melanie's website
- Xterra website
- Dirt Tri Magazine
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #48 - Running and VLaMax; Cutting out caffeine in lead-up to races to minimise caffeine tolerance
Q&A #48 - Running and VLaMax; Cutting out caffeine in lead-up to races to minimise caffeine tolerance
- Strength endurance: why and how to lower VLaMax for running?
- Do you need to abstain from caffeine in the lead-up to a race to get the full effect of pre-race caffeine supplementation?
- That Triathlon Show website
- Coaching
- Training Plans
- FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169
- Time course of tolerance to the performance benefits of caffeine
- Dispelling the myth that habitual caffeine consumption influences the performance response to acute caffeine supplementation.
Run training of Kipchoge, Farah and Rudisha with Matt Fox of Sweat Elite | EP#195
Matt Fox is the founder of Sweat Elite. A website where you can learn about the habits, routines and training programs of the world's best runners and coaches, including Eliud Kipchoge, Mo Farah, David Rudisha, Renato Canova and Alberto Salazar.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Similarities and patterns in the training and habits of the world's best runners.
-Are there any big differences or discrepancies in their methodologies?
-The mindset of Kipchoge, Farah and others: playful and not too serious in the day to day, but with a clear and strong long-term perspective
-The Renato Canova training methodology: used by almost all marathoners to ever run sub-2:05
-How the top runners and coaches use (or don't use) data in training and racing
SHOWNOTES:
https://scientifictriathlon.com/tts195/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free OR use the code THATTRIATHLONSHOW20 to get 20% off your entire order.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.
LINKS AND RESOURCES:
- Sweat Elite
- Training for a Sub 2:05 Marathon
- Eliud Kipchoge – Full Training Log Leading Up To Marathon World Record Attempt
- Eliud Kipchoge – Outsiders
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #47 - Frequency vs. volume of individual workouts; training when sleep-deprived; Training Peaks dashboard
Q&A #47 - Frequency vs. volume of individual workouts; training when sleep-deprived; Training Peaks dashboard
- What's more important when total volume is constant: more frequent but shorter workouts or less frequent but longer workouts?
- Should you train when sleep-deprived (e.g. after a night on work duty) and if so, how?
- Mikael's recommendations for setting up your Training Peaks dashboard
That Triathlon Show (flipping the mic) with Michael Liberzon, Andrew Buckrell and Mikael Eriksson | EP#194
The microphone is flipped, and Michael Liberzon and Andrew Buckrell from the Endurance Innovation Podcast interview Mikael Eriksson about That Triathlon Show, coaching, and endurance sports innovation. Enjoy this behind-the-scenes insight into That Triathlon Show!
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The genesis of That Triathlon Show
-How I find the right guests and topics for the podcast
-Responsible journalism, being selective and applying filters
-My favourite interviews from the That Triathlon Show archives and how they impacted me
-What (if anything) are the next 'big things' in endurance sports?
-What's next for That Triathlon Show and Scientific Triathlon?
SHOWNOTES:
https://scientifictriathlon.com/tts194/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free OR use the code THATTRIATHLONSHOW20 to get 20% off your entire order.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.
LINKS AND RESOURCES:
- Endurance Innovation Podcast
- Lactate and bioenergetics: quantifying and improving endurance performance with Shannon Grady | EP#190
- Endurance sports nutrition: state of the art in 2019 with prof. John Hawley | EP#181
- World Champions keep things simple: training masterclass with Joel Filliol | EP#172
- FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169
- How Norway became a triathlon powerhouse with head coach Arild Tveiten | EP#154
- Triathlon training and nutrition considerations for female athletes with Stacy Sims, PhD | EP#105
- Training Talk: Splicing Workouts, Cognitive Load, and more with David Tilbury-Davis | EP#53
- X3Training
- STAC
- 4iiii
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #46 - Rest interval duration and body composition benchmarks for elite and age-group triathletes
Q&A #46 - Rest interval duration and body composition benchmarks for elite and age-group triathletes
- Should rest intervals be a fixed time or based on getting heart rate down to a certain level?
- What are good target durations for rest intervals or good work:rest ratios for various types of workouts?
- What is the body composition of elite triathletes like, and should age-groupers also use that as a benchmark?
- That Triathlon Show website
- Coaching
- Training Plans
- Reference Values for Body Composition and Anthropometric Measurements in Athletes
- Chris McCormack On The Triathlete Weight Debate
- Lionel Sanders - What I Eat in a Day
- Upper Body Skinfold Thickness is Related to Race Performance in Male Ironman Triathletes
Evidence-based supplements for triathletes and endurance athletes | EP#193
What dietary supplements should triathletes and endurance athletes consider using based on current evidence? We go through a recent review paper that has analysed all the current evidence to come up with clear guidelines for which supplements are potentially beneficial and which will just result in expensive pee.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Supplements used to prevent or treat nutrient deficiencies
-Supplements (sports foods) used to provide a practical form of energy and nutrients
-Supplements that directly improve sports performance
-Supplements that improve performance indirectly
-Adverse effects and antidoping rule violations from lack of quality assurance in supplement manufacturing
SHOWNOTES:
https://scientifictriathlon.com/tts193/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free OR use the code THATTRIATHLONSHOW20 to get 20% off your entire order.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.
LINKS AND RESOURCES:
- IOC consensus statement: dietary supplements and the high-performance athlete
- What's in Your Beet Juice? Nitrate and Nitrite Content of Beet Juice Products Marketed to Athletes.
- Australian Supplements Survey Highlights Need for Testing
- Informed-Sport
- All nutrition-related episodes on That Triathlon Show
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #45 - Intensity unnecessary (?) for Ironman, warm-ups, lactate test timing, and adjusting a training week
Q&A #45 - Intensity unnecessary (?) for Ironman, warm-ups, lactate test timing, and adjusting a training week
- Is it really necessary to do any intensive training when preparing for an Ironman? Can you just do base miles?
- When is the best time to get a lactate test?
- How should you time your warm-up for an Olympic race, considering wave starts, transition area closing and so on?
- How do you adjust a training week if you are prevented from doing one discipline (e.g. swimming) but could supplement with another (or two)?
- The impact of heat on carb/fat oxidation ratios (a correction to Q&A #44)
- That Triathlon Show website
- Coaching
- Training Plans
- Q&A #44 - Carb/fat combustion based on pace and heart rate; VO2max intervals on flats or uphill
- Modulation of carbohydrate and fat utilization by diet, exercise and environment
- Race-day warm-up | EP#35
Scientific Triathlon coach Lachlan Kerin | EP#192
Lachlan Kerin is an Australian triathlon coach, professional triathlete, and the newest member of the Scientific Triathlon team. He has over 50 professional IRONMAN 70.3 races to his name, has experience from working with some of the best coaches in the world, and among other accomplishments, has set 3 bike course records in IRONMAN 70.3 races.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Lachlan's training methodology - how does a professional long-distance triathlete train?
-What he has learnt from being coached by coaches like Cam Brown, Grant Giles, and professor Paul Laursen
-Advice for age-groupers on low-hanging fruit to pick and common mistakes to avoid
-Lachlan's coaching philosophy and methodology
SHOWNOTES:
https://scientifictriathlon.com/tts192/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free OR use the code THATTRIATHLONSHOW20 to get 20% off your entire order.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.
LINKS AND RESOURCES:
- Lachie's bio on the Scientific Triathlon coaching page
- Interval Training – Science and Application part 1 with Paul Laursen | EP#128
- Interval Training – Science and Application part 2 with Paul Laursen | EP#129
- Interval Training – Science and Application part 3 with prof. Paul Laursen | EP#163
- Lactate and bioenergetics: quantifying and improving endurance performance with Shannon Grady | EP#190
- Bike maintenance 101 and become your own mechanic with Jimmy Seear | EP#115
CONTACT LACHIE ABOUT COACHING:
Email lachie@scientifictriathlon.com and mikael@scientifictriathlon.com
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #44 - Carb/fat combustion based on pace and heart rate; VO2max intervals on flats or uphill
Q&A #44 - Carb/fat combustion based on pace and heart rate; VO2max intervals on flats or uphill
- If heart rate was in zone 4 and pace in zone 2: did you use mostly carbs or fats for fuel?
- Can you do track/road intervals on hilly trails, and if so, should they still keep the same structure or can they be free form?
- Should mobility work count towards your total training duration?
Hydration in endurance sports: a Q&A with Andy Blow | EP#191
Andy Blow, founder of Precision Hydration and former elite triathlete answers listener questions about hydration and electrolytes in racing and training.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Hydration preloading for races
-Rehydrating after training and racing
-Having three independent levers on race day: water, electrolytes and calories
-Hypotonic vs. hypertonic solutions
-Cramping on the Ironman run
SHOWNOTES:
https://scientifictriathlon.com/tts191/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free OR use the code THATTRIATHLONSHOW20 to get 20% off your entire order.
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.
LINKS AND RESOURCES:
- Hydration, sodium and cramping with Andy Blow | EP#49
- Q&A #27 - Cramping (with expert guest Andy Blow), what CTL is required to get to Kona and a little rant...
- Should you really just ‘drink water to thirst’? - Precision Hydration blog post
- Why do athletes suffer from cramp? - Precision Hydration blog post
- Should your hydration strategy change as you get older? - Precision Hydration blog post
- What Your Body Actually Needs During Different Types of Endurance Exercise - Precision Hydration blog post
- Different types of sports drink and when to use them. - Precision Hydration blog post
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #43 - Weight gain during Ironman training, and is there too much intensity in traditional triathlon swim programs
Q&A #43 - Weight gain during Ironman training, and is there too much intensity in traditional triathlon swim programs
- Why am I gaining weight rather than losing or maintaining weight when training for an Ironman?
- Is there too much intensity in "traditional" triathlon swim programs?
Lactate and bioenergetics: quantifying and improving endurance performance with Shannon Grady | EP#190
Shannon Grady is the founder of GO! Athletics and an expert in the application of bioenergetics, lactate dynamics, and applied physiology for endurance performance optimization. Shannon has worked with over 9000 athletes including Olympic, professional, collegiate, and high school athletes in over 25 sports, and is herself a former professional runner, NCAA All-American, and five-time Team USA Triathlon with 4 Top-10 ITU World Championship finishes.
IN THIS EPISODE YOU'LL LEARN ABOUT:
- The science of bioenergetics and lactate dynamics and how they relate to endurance performance and training
- The fallacy of traditional lactate testing
- A systems based training approach based on the individuals range of lactate concentration
- How many endurance athletes lack at least one system and are therefore bioenergetically limited and therefore compromising their endurance perfomance
- Training mistakes that lead to bioenergetic deficits and suboptimal performance and training adaptations
- Nutrition mistakes that lead to bioenergetic deficits and suboptimal performance and training adaptations
SHOWNOTES:
https://scientifictriathlon.com/tts190/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.
LINKS AND RESOURCES:
- Go! Athletics - Shannon's website
- Threshold Confusion: Aerobic, Anaerobic, Lactate, Functional - Help! | EP#71
- FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #42 - Increasing swimming stroke rate, heart rate response to different bike intervals, and becoming less reliant on your kick when swimming
Q&A #42 - Increasing swimming stroke rate, heart rate response to different bike intervals, and becoming less reliant on your kick when swimming
- How to increase your swimming stroke rate effectively.
- Why doesn't heart rate rise as much in very short and hard intervals as in longer and slightly less intense intervals?
- How can you transition to becoming less reliant on your kick in swimming - particularly in the open water in a wetsuit
- That Triathlon Show website
- Coaching
- Training Plans
- Swim Types and Fault Fixers with Swim Smooth's Paul Newsome | EP#188
- Like A BMI Chart But For Your Swimming
- Polarised training with Stephen Seiler, PhD | EP#177
Ten high-leverage ways to improve your training and triathlon performance | EP#189
Learn about ten extremely important and high-leverage ways to improve your training and triathlon performance. These aspects of the training process are often not in place, in particular in self-coached athletes. If you can start incorporating even a few of them in your training you are pretty much guaranteed to see great improvements in your training and triathlon performance.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Knowing the purpose of each and every workout
-Having the right mindset in training to make the most of every workout
-Prerequisites of successful workouts - mobilisation, hydration status, energy and carbohydrate status, recovery status
-Using session-RPE to train at the right intensity
-Focusing on the big picture
-Balancing your engine and your chassis
-Getting out of your comfort zone by doing things that you consciously or subconsciously tend to avoid doing in training
-Using group training strategically
-Benefiting from the compound effect of coaching, testing, and technical advice
-Constantly improving your training and racing by an effective review and self-reflection process
SHOWNOTES:
https://scientifictriathlon.com/tts189/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.
LINKS AND RESOURCES:
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.
Q&A #41 - Back to back morning workouts; flip turns, bilateral breathing and non-freestyle strokes; and run training progress when returning from a stress fracture
Q&A #41 - Back to back morning workouts; flip turns, bilateral breathing and non-freestyle strokes; and run training progress when returning from a stress fracture
- Can you do two workouts in the morning rather than one in the morning and one in the evening and still get the same benefits?
- Should triathletes learn how to do flip turns, how to swim other strokes than freestyle and how to bilaterally breathe?
- What is a safe way to get back into running when returning from a stress fracture?
Swim Types and Fault Fixers with Swim Smooth's Paul Newsome | EP#188
Paul Newsome coaches thousands of triathletes and open water swimmers every year through his company Swim Smooth with its local squad in Perth, through international courses and clinics, through the global Swim Smooth coaching network and indirectly through the Swim Smooth blog and podcast. In this episode we discuss the Swim Types system and how to correct and improve the stroke of each Swim Type.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Taming the Arnie
-Boosting the Bambino
-Inspiring the Kicktastic
-Curing the Overglider
-Supporting the Swinger
-Motivating the Smooth
SHOWNOTES:
https://scientifictriathlon.com/tts188/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.
LINKS AND RESOURCES:
- Swim training structure the Swim Smooth way with Paul Newsome (part 1) | EP#132
- Swim training structure the Swim Smooth way with Paul Newsome (part 2) | EP#133
- All previous swimming-related episodes on That Triathlon Show
- Should your hydration strategy change as you get older? - Precision Hydration blog
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Q&A #40 - When to choose a road bike in a non-draft race, using half or full Ironmans in the lead-up to a big goal race, and making up calories after big days of training
Q&A #40 - When to choose a road bike in a non-draft race, using half or full Ironmans in the lead-up to a big goal race, and making up calories after big days of training
- How do you know if you should choose a road bike or a tri bike for very hilly races like Ironman 70.3 Nice?
- Can you use half and full Ironmans in the lead-up to an important goal race or are you better off just training?
- Should you make up all calories expended on a big day of training that same day, or can you make them up the following day?
- That Triathlon Show website
- Coaching
- Training Plans
- Race-day fueling and The Core Diet with Jesse Kropelnicki | EP#40
- Gribble
- Best Bike Split
Nitrate loading, marathons, and endurance sports science with prof. Andy Jones | EP#187
Professor Andy Jones is internationally recognized for his work in academia and applied sports science. He has authored more than 280 original research and review articles, worked with the two best marathoners in history (Eliud Kipchoge and Paula Radcliffe) and is perhaps best known for his pioneering work in the use of dietary nitrate (found in e.g. beetroot) and its impact on endurance performance.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Nitrate loading: what are the benefits and what is the proper protocol for it?
-Can nitrate loading be done with normal beetroot juice or beetroots, or are specific supplements preferable?
-Will we see the 2-hour marathon milestone broken soon, and what advances in running should take place for it to happen?
-Running and endurance performance in large part comes down to three parameters: aerobic capacity (VO2max), economy, and lactate threshold. How should we train to improve these parameters?
-The Critical Power concept and how it stacks up to Maximum Lactate Steady State
SHOWNOTES:
https://scientifictriathlon.com/tts187/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.
LINKS AND RESOURCES:
- Andy's profile on the University of Exeter webpage
- Andy's profile on ResearchGate
- Mind, body, and the curiously elastic limits of human performance with Alex Hutchinson | EP#101
- There's New Data on the Beet Juice Boost - Sweat Science Blog
- Chronic high-dose beetroot juice supplementation improves time trial performance of well-trained cyclists in normoxia and hypoxia.
- Beet It
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Q&A #39 - How much should you train if you have the time available and day-to-day recovery for (beginner) triathletes
Q&A #39 - How much should you train if you have the time available and day-to-day recovery for (beginner) triathletes
- If you have the time available to train, how much training should you be doing?
- What should triathletes, in particular beginners, consider when it comes to day-to-day recovery and being ready to go in the next workout?
- That Triathlon Show website
- Coaching
- Training Plans
- Anybody can be a Kona qualifier: genetics is not your limiter with Alan Cozens | EP#186
Anybody can be a Kona qualifier: genetics is not your limiter with Alan Couzens | EP#186
Alan Couzens is a coach and exercise physiologist in Boulder, Colorado. Through his laboratory testing of a large number of athletes over a long time period he has found that triathlon and endurance sports potential (specifically VO2max) is far more trainable and less limited by genetics than what most textbooks and university courses would have us believe. In fact, most triathletes may actually have the potential to qualify for Kona - with the right training.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-How trainable is VO2max really?
-Why do most athletes fail to reach their athletic potential even though they are putting in a lot of hard work?
-What is the right way to train to reach your athletic potential?
-The importance of training at the first lactate/ventilatory threshold (aerobic threshold)
-The importance of proper testing so you can do the right testing for you
-When to use heart rate vs. pace/power in training
SHOWNOTES:
https://scientifictriathlon.com/tts186/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.
LINKS AND RESOURCES:
- To lab test or not to lab test with Alan Couzens | EP#79
- Polarised training with Stephen Seiler, PhD | EP#177
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Q&A #38 - Individual differences in heart rate and training zones, including cadence spin-ups in aerobic rides, and hard run to easy ride brick workouts
Q&A #38 - Individual differences in heart rate and training zones, including cadence spin-ups in aerobic rides, and hard run to easy ride brick workouts
- How come my slower friend (in races) runs faster than me in training and at a lower heart rate?
- What is the right way to include cadence spin-ups in an aerobic ride without negating the effects of the easy aerobic training?
- Are there benefits of doing an easy ride right after a hard run?
- That Triathlon Show website
- Coaching
- Training Plans
- Polarised training with Stephen Seiler, PhD | EP#177
- Submit your feedback on any Scientific Triathlon training plan!
Polarised training Q&A and Mikael's perspectives part 2 | EP#185
An in-depth discussion and Q&A session on the ins and outs and dos and don'ts of polarised training for triathletes and endurance athletes in general. This episode is part 2 of a Q&A follow-up to the extremely popular interview with the godfather of polarised training, Dr. Stephen Seiler in EP#177.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-How can polarised training apply to age-group triathletes?
-Polarised training for beginner athletes, masters athletes, and for longevity and health (rather than performance)
-Periodisation with polarised training
-Differences in applying polarised training between disciplines, distances and events
-The physiology of polarised training
SHOWNOTES:
https://scientifictriathlon.com/tts185/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Personal case examples from Mikael Eriksson's and Stephen Seiler's training and resulting performance improvements
-Common objections to polarised training
-How can polarised training apply to age-group triathletes?
-Polarised training for beginner athletes, masters athletes, and for longevity and health (rather than performance)
-Periodisation with polarised training
-How to execute low-intensity workouts correctly
-How to execute high-intensity workouts correctly
LINKS AND RESOURCES:
- Polarised training Q&A and Mikael's thoughts and perspective | EP#178
- Polarised training with Stephen Seiler, PhD | EP#177
- Training Priorities: Seiler's Hierarchy of Endurance Training Needs | EP#120
- How Norway became a triathlon powerhouse with head coach Arild Tveiten | EP#154
- World Champions keep things simple: training masterclass with Joel Filliol | EP#172
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Q&A #37 - How to determine what training is most effective for the individual athlete, how to combine training with an extremely physically demanding full time job, and the training adaptation time continuum
Q&A #37 - How to determine what training is most effective for the individual athlete, how to combine training with an extremely physically demanding full time job, and the training adaptation time continuum
- Is it possible to determine what type of training is best for each individual athlete?
- What role does the time course of training adaptations play in deciding what training is best for the individual?
- How do you combine triathlon training with being a bike courier or having an extremely physically demanding job in general?
- That Triathlon Show website
- Coaching
- Training Plans
- INSCYD testing
- FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169
- Block Periodisation in Triathlon | EP#68
Training and racing with a power meter in 2019 with Hunter Allen | EP#184
Hunter Allen, is head coach and founder of Peaks Coaching Group. He is also the co-author (together with Dr. Andrew Coggan and Dr. Stephen McGregor) of arguably the most widely recognised cycling training book in the world: "Training and Racing with a Power Meter". Hunter and colleagues have now released the third edition of this book to keep it up to date with recent developments, and he joins us to discuss training and racing with a power meter in 2019.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-What's new about training and racing with a power meter (in general, and the book) in 2019 compared to the previous edition of the book?
-What's in training and racing with a power meter for more beginner cyclists/triathletes and very advanced athletes, respectively?
-How to use power AND heart rate together
-How to do a proper FTP-test, and where people get it wrong
-Training strategies, typical weekly structures, workout progressions and more for the cycling part of triathlon training
SHOWNOTES:
https://scientifictriathlon.com/tts184/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.
LINKS AND RESOURCES:
- Training with power meters for triathletes with Hunter Allen | EP#103
- Training and Racing with a Power Meter 3rd Edition
- Peaks Coaching Group website
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Q&A #36 - Power targets and pacing half and full Ironmans, what target power would make you competitive, and the best way to monitor and use heart rate in training
Q&A #36 - Power targets and pacing half and full Ironmans, what target power would make you competitive, and the best way to monitor and use heart rate in training
- What target power should you shoot for in your half or full distance triathlons?
- What power do you need to hold to be competitive in a medium-sized half distance race?
- Why you have to consider power-to-weight and power-to-aerodynamics
- How to make best use of heart rate and real time monitoring of it in training
- That Triathlon Show website
- Coaching
- Training Plans
- Polarised training with Stephen Seiler, PhD | EP#177
Strength training for triathlon and endurance sports part 2 with Menachem Brodie | EP#183
Menachem Brodie is one of the leading strength training coaches for cyclists and triathletes. Among other achievements, he has been heavily involved in USA Cycling and educating USAC coaches since 2011, and is the creator of the Training Peaks course "Strength Training for Triathlon Success". In this two-part episode, we dive deep into a number of important aspects triathletes and endurance athletes need to know when it comes to strength training.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Benefits of strength training for triathletes and endurance athletes
-How much strength training should you be doing?
-What should your strength training consist of?
-The importance of assessments in strength training
-How to fit in strength training around swim, bike and run workouts
-Periodisation of strength training over a year or an entire triathlon season
SHOWNOTES:
https://scientifictriathlon.com/tts183/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.
LINKS AND RESOURCES:
- All past Strength Training episodes on That Triathlon Show
- The Triathlete's Strength Training Formula | EP#81
- Human Vortex Training website
- Human Vortex Training Youtube channel
- The Strong Savvy Cyclist & Triathlete podcast
- Strength Training For Triathlon Success course
- Scientific Triathlon strength training program
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Q&A #35 - Lactate and VO2max testing, thresholds and zones, and dealing with illness
Q&A #35 - Lactate and VO2max testing, thresholds and zones, and dealing with illness
- Lactate and VO2max testing: good and bad testing protocols
- What do the results from lactate or VO2max tests really mean and how do you use them?
- How do you set training zones based on your threshold found in testing?
- How do you change your training when illness strikes?
- That Triathlon Show website
- Coaching
- Training Plans
- To lab test or not to lab test with Alan Couzens | EP#79
- Triathlon periodisation with Chris Myers | EP#112
Strength training for triathlon and endurance sports part 1 with Menachem Brodie | EP#182
Menachem Brodie is one of the leading strength training coaches for cyclists and triathletes. Among other achievements, he has been heavily involved in USA Cycling and educating USAC coaches since 2011, and is the creator of the Training Peaks course "Strength Training for Triathlon Success". In this two-part episode, we dive deep into a number of important aspects triathletes and endurance athletes need to know when it comes to strength training.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Benefits of strength training for triathletes and endurance athletes
-How much strength training should you be doing?
-What should your strength training consist of?
-The importance of assessments in strength training
-How to fit in strength training around swim, bike and run workouts
-Periodisation of strength training over a year or an entire triathlon season
SHOWNOTES:
https://scientifictriathlon.com/tts182/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
ROKA - Enter the ROKA + Scientific Triathlon Giveaway to win prizes worth more than $2000m including race entry to an IRONMAN race of your choice and a ROKA Maverick X Wetsuit. And as usual, you can get 20% off a regular order on roka.com with the discount code TTS.
LINKS AND RESOURCES:
- All past Strength Training episodes on That Triathlon Show
- The Triathlete's Strength Training Formula | EP#81
- Human Vortex Training website
- Human Vortex Training Youtube channel
- The Strong Savvy Cyclist & Triathlete podcast
- Strength Training For Triathlon Success course
- Scientific Triathlon strength training program
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Q&A #34 - Strength training on the bike, training changes during forced time off from swimming, and Sprint Interval Training
Q&A #34 - Strength training on the bike, training changes during forced time off from swimming, and Sprint Interval Training
- How to use "strength training on the bike" (high power sprints and strength endurance/low cadence training)
- How to change your training when injury forces you to stay away from the pool
- Sprint interval training on the bike - should you do them in the TT position or sitting up?
- That Triathlon Show website
- Coaching
- Training Plans
- Sprint Interval Training with Jerome Koral | EP#151
- Dan Lorang - coach of Jan Frodeno, Anne Haug and Bora Hansgrohe pro cycling team | EP#175
- Develop swim technique and power with the Vasa Trainer and Rob Sleamaker – EP#46
- Q&A #31 - Cycling cadence in training and racing - the scientific and anecdotal evidence
Endurance sports nutrition: state of the art in 2019 with prof. John Hawley | EP#181
Professor John Hawley is one of the leading researchers in the world on sports nutrition, the interaction between exercise and diet on fat and carbohydrate regulation, and the cellular and molecular basis of endurance sports adaptations. He gives us a complete update on what we actually know as of today about endurance sports nutrition, and where evidence is still lacking.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Nailing the basics of endurance sports nutrition - what's most important to consider and get right?
-Getting clear on commonly misunderstood terminology in the field of nutrition
-Beyond the basics: the impact on endurance performance of manipulating carbohydrate availability, nutrition periodisation, and day to day diet
-Fat, carbs, and their impact on inflammation and recovery, insulin response, and body composition
-How do elite endurance athletes actually eat?
-Common myths about and mistakes amateur athletes make with nutrition
SHOWNOTES:
https://scientifictriathlon.com/tts181/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
ROKA - Enter the ROKA + Scientific Triathlon Giveaway to win prizes worth more than $2000m including race entry to an IRONMAN race of your choice and a ROKA Maverick X Wetsuit. And as usual, you can get 20% off a regular order on roka.com with the discount code TTS.
LINKS AND RESOURCES:
- All past nutrition episodes on That Triathlon Show
- John's ResearchGate profile
- Toward a Common Understanding of Diet–Exercise Strategies to Manipulate Fuel Availability for Training and Competition Preparation in Endurance Sport
- Swifter, higher, stronger: What’s on the menu?
- Maximizing Cellular Adaptation to Endurance Exercise in Skeletal Muscle
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Q&A #33 - Incorporating bike or run commutes to work in training, and distinguishing between good and bad lower heart rate
Q&A #33 - Incorporating bike or run commutes to work in training, and distinguishing between good and bad lower heart rate
- How should you effectively incorporate bike or run commutes into your training to get training benefits without compromising quality in other key workouts?
- How does this change if you do both a regular workout and the morning bike/run commute?
- How should you think about nutrition around training in the morning and commuting to work?
- How do you distinguish between a reduction in exercise heart rate due to getting fitter versus being in a state of non-functional over-reaching?
- That Triathlon Show website
- Coaching
- Training Plans
- Heart Rate Variability (HRV) - Applications and Insights in 2018 and Beyond with Marco Altini | EP#144
- Non-functional overreaching with Cyril Schmit | EP#159
- World Champions keep things simple: training masterclass with Joel Filliol | EP#172
- Intensity, volume, rest, nutrition, coaching and triathlon myth-busting with Dr. Philip Skiba | EP#173
Cycling movement quality and using the Leomo Type-R to assess it with Sebastian Weber | EP#180
Sebastian Weber is a sports scientist and highly successful coach, in both professional sports (having worked with athletes like Peter Sagan, Tony Martin, and André Greipel) and with age-group endurance athletes. He is also the co-founder of the physiological performance software INSCYD. In this episode we discuss cycling technique, quality of movement, and holding a good (aerodynamic) position, and how the LEOMO Type-R device can be used to improve these important but easily forgotten aspects of cycling and triathlon cycling.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The importance of quality of movement in cycling, and how it has become somewhat forgotten in a world obsessed with power.
-The LEOMO Type-R device, and how it can measure quality of movement in a large variety of ways to help assess and inform training.
-Examples of common issues regarding quality of movement and how to correct them
-How to use the LEOMO Type-R to improve aerodynamics
-How much should triathletes and time trialists train in the TT-position
-Is the LEOMO Type-R a good investment for age-group triathletes?
SHOWNOTES:
https://scientifictriathlon.com/tts180/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
ROKA - Enter the ROKA + Scientific Triathlon Giveaway to win prizes worth more than $2000m including race entry to an IRONMAN race of your choice and a ROKA Maverick X Wetsuit. And as usual, you can get 20% off a regular order on roka.com with the discount code TTS.
LINKS AND RESOURCES:
- Leomo's website
- FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169
- Learn more about INSCYD metabolic testing
- INSCYD website
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Q&A #32 - Training on 3-5 hours per week, and how to get started with adding high-intensity training to your program
Q&A #32 - Training on 3-5 hours per week, and how to get started with adding high-intensity training to your program
- How should you train on just 3-5 hours of available training time per week?
- Should you still periodise your training, and if so, how?
- How do you introduce more high-intensity training to your program without doing too much?
- How can you evaluate and review this change in training?
- That Triathlon Show website
- Coaching
- Training Plans
- Q&A #28 - Time management, training on limited time, mastering workout logistics and transitions, training frequency vs. workout duration and training to distance or to time?
- Heart Rate Variability (HRV) - Applications and Insights in 2018 and Beyond with Marco Altini | EP#144
Nike Vaporfly 4% - can these shoes really make you run faster? with Wouter Hoogkamer | EP#179
The Nike Vaporfly 4% running shoes are supposed to improve running economy by 4%. Wouter Hoogkamer, PhD, is one of the researchers who found out that this improvement is actually legit. What's more, he has researched how much faster that improvement in running economy could make you. In today's episode we discuss the Vaporfly 4% shoes, running shoes in general, running economy, breaking two hours for the marathon, and more.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The Nike Vaporfly 4% shoes, and how Wouter and his colleagues at the University of Colorado verified that they can reduce the energetic cost of running a given speed by 4%.
-Running economy, and how improvements in it translates to improvements in speed. Slower runners may benefit more from the 4% shoes than faster runners.
-Footwear in general, and the tradeoff between cushioning (which is good for running economy) and weight (which is bad for running economy)
-The impact of drafting in running - how much energy can it save you? -
SHOWNOTES:
https://scientifictriathlon.com/tts179/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.
LINKS AND RESOURCES:
- Nike Vaporfly 4% time savings Excel spreadsheet
- A Comparison of the Energetic Cost of Running in Marathon Racing Shoes
- The Biomechanics of Competitive Male Runners in Three Marathon Racing Shoes: A Randomized Crossover Study
- Extrapolating Metabolic Savings in Running: Implications for Performance Predictions
- How Biomechanical Improvements in Running Economy Could Break the 2-hour Marathon Barrier
- Reflecting on Eliud Kipchoge’s Marathon World Record: An Update to Our Model of Cooperative Drafting and Its Potential for a Sub-2-Hour Performance
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Q&A #31 - Cycling cadence in training and racing - the scientific and anecdotal evidence
Q&A #31 - Cycling cadence in training and racing - the scientific and anecdotal evidence
- What does science say about the pros and cons of cycling at different cadences?
- What cadence ranges are most effective in racing?
- What are the potential performance benefits of training at high and low cadences?
- A 2018 cycling cadence research round-up
- That Triathlon Show website
- Coaching
- Training Plans
- Q&A #2 - Back to back workouts and low-cadence bike training
- FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169
- INSCYD testing
- Effects of Cycling Training at Imposed Low Cadences - A Systematic Review (2017, International journal of sports physiology and performance)
- Brennan - The Effect of Cadence on the Mechanics and Energetics of Constant Power Cycling.
- Mitchell - The Impact of Cycling Cadence on Respiratory and Hemodynamic Responses to Exercise.
- Graham - Effect of Cadence on Time Trial Performance in Recreational Female Cyclists
- Aasvold - Joint specific power production in cycling: The effect of cadence and intensity
- Blackwood - Effects Of Cycling Cadence On Physiological Variables
Polarised training Q&A and Mikael's thoughts and perspective | EP#178
An in-depth discussion and Q&A session on the ins and outs and dos and don'ts of polarised training for triathletes and endurance athletes in general. This episode is a follow-up to the extremely popular interview with the godfather of polarised training, Dr. Stephen Seiler in EP#177.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Personal case examples from Mikael Eriksson's and Stephen Seiler's training and resulting performance improvements
-Common objections to polarised training
-How can polarised training apply to age-group triathletes?
-Polarised training for beginner athletes, masters athletes, and for longevity and health (rather than performance)
-Periodisation with polarised training
-How to execute low-intensity workouts correctly
-How to execute high-intensity workouts correctly
SHOWNOTES:
https://scientifictriathlon.com/tts178/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.
LINKS AND RESOURCES:
- Polarised training with Stephen Seiler, PhD | EP#177
- Training Priorities: Seiler's Hierarchy of Endurance Training Needs | EP#120
- How Norway became a triathlon powerhouse with head coach Arild Tveiten | EP#154
- World Champions keep things simple: training masterclass with Joel Filliol | EP#172
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Q&A #30 - Training reviews for the self-coached athlete and critical power / metabolic profiling tests
Q&A #30 - Training reviews for the self-coached athlete and critical power / metabolic profiling tests
- How should the self coached athlete review their training? What to look at, and how regularly?
- Metrics and things to track - and what you don't need to track and care about.
- What critical power / metabolic profiling test options exist, and what are the preferred ones?
- That Triathlon Show website
- Coaching
- Training Plans
- Beginner Tip 29 - Metrics you should be tracking
- FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169
- INSCYD Metabolic Testing
Polarised training with Stephen Seiler, PhD | EP#177
Stephen Seiler, PhD, is known for his research on how elite endurance athletes actually train. In this research, he discovered that most endurance athletes spend the majority of their training time (~90%) at very low intensities (below the first lactate/ventilatory threshold) with most of the remainder of the training time spent at high intensities (above the second lactate/ventilatory threshold), with little time spent in between. This training intensity distribution has become popularised and known as 'polarised training'.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-What is polarised training, and what is the evidence behind it?
-Polarised training and "pyramidal training" - the nuances of training for different kinds of endurance sports and events
-Does polarised training work for time-limited age group triathletes?
-How to set up your training zones and intensities correctly (and the dangers of short-cutting FTP-tests)
-Triathlon-specific considerations with polarised training
SHOWNOTES:
https://scientifictriathlon.com/tts177/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.
LINKS AND RESOURCES:
- Stephen's ResearchGate profile
- Stephen's Twitter profile
- Training Priorities: Seiler's Hierarchy of Endurance Training Needs | EP#120
- How Norway became a triathlon powerhouse with head coach Arild Tveiten | EP#154
- World Champions keep things simple: training masterclass with Joel Filliol | EP#172
- The Training Characteristics of the World's Most Successful Female Cross-Country Skier
- Seiler's Hierarchy of Endurance Training Needs.
- Does Polarized Training Improve Performance in Recreational Runners?
- Quantifying training intensity distribution in elite endurance athletes: is there evidence for an “optimal” distribution?
- Autonomic Recovery after Exercise in Trained Athletes: Intensity and Duration Effects
- What is Best Practice for Training Intensity and Duration Distribution in Endurance Athletes?
- Intervals, Thresholds, and Long Slow Distance: the Role of Intensity and Duration in Endurance Training
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Q&A #29 - Long slow distance and training zones, and LCHF for triathlon - yay or nay?
Q&A #29 - Long slow distance and training zones, and LCHF for triathlon - yay or nay?
- Is it "bad" to stay in a higher heart rate zone (e.g. zone 4) for your long runs and long slow distance training in general?
- What can you do to get your heart rate down in these workouts?
- Mikael's perspective on LCHF (low-carb high-fat) diets in endurance sports
- A sneak peak of the Supernova 2.0 study results
- That Triathlon Show website
- Coaching
- Training Plans
- Autonomic recovery after exercise in trained athletes: intensity and duration effects.
- Findings from Supernova 2.0 study comparing LCHF and HCLF diets
The top-5 challenges for masters athletes and how to overcome them - Bo Falck Hansen, PhD | EP#176
Bo Falck Hansen, PhD, is a researcher and cycling coach with a special interest in training and performance for the aging athlete. He describes the top-5 challenges that masters athletes in triathlon and other endurance sports face, and how to tackle them.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Reducing the rate of decline in aerobic capacity (VO2max) with the right kind of endurance training
-Reducing the rate of loss of lean muscle mass with the right kind of strength training
-Reducing the impact of the insulin response while still making sure you perform in training and racing with periodised carbohydrate intake
-Maintaining flexibility, coordination, and balance
-Having the right attitude to aging
SHOWNOTES:
https://scientifictriathlon.com/tts176/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.
LINKS AND RESOURCES:
- Masters Athletes: How to minimize the performance decline for aging triathletes | EP#20
- The Triathlete's Strength Training Formula | EP#81
- Mastering Triathlon as a Masters Athlete with Karen Smyers | EP#102
- Case Studies in Physiology: Maximal oxygen consumption and performance in a centenarian cyclist
- Polarized training has greater impact on key endurance variables than threshold, high intensity, or high volume training
- Optimizing strength training for running and cycling endurance performance: A review
- Low carbohydrate, high fat diet impairs exercise economy and negates the performance benefit from intensified training in elite race walkers
- Enhanced Endurance Performance by Periodization of CHO Intake: "Sleep Low" Strategy
- Periodization of Carbohydrate Intake: Short-Term Effect on Performance
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Q&A #28 - Time management, training on limited time, mastering workout logistics and transitions, training frequency vs. workout duration and training to distance or to time?
Q&A #28 - Time management, training on limited time, mastering workout logistics and transitions, training frequency vs. workout duration and training to distance or to time?
- How should you structure training for a sprint triathlon when you can only train 4 days per week?
- Is it more important to have a higher training frequency (more workouts) or longer individual workouts if the total time/duration is the same, and why?
- Is it better to train to time or to distance, and why?
- How do you manage your time effectively and become a master of workout logistics and transitions in order to get the most out of your training time budget?
- That Triathlon Show website
- Coaching
- Training Plans
- "How Should I Use My X Hours of Training Time per Week?” with AJ Johnson | EP#134
- Training smart, managing time, and setting goals with Kate Roberts | EP#92
- Time management and balance with Amy Farrell | EP#37
- Strategies and Hacks for the Time-crunched Triathlete | EP#10
Dan Lorang - coach of Jan Frodeno, Anne Haug and Bora Hansgrohe pro cycling team | EP#175
Dan Lorang is the coach of triathletes like Jan Frodeno and Anne Haug, as well as a high performance coach and Head of Innovation of the Bora Hansgrohe professional cycling team. In this Training Talk we dive deep into a variety of topics on training and performance, in particular as it pertains to long-distance triathlon.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The training bull's eye: maximising adaptations
-How to structure your training over an entire season (e.g. leading up to an Ironman) as well as on a weekly level
-Bike training structure
-Swim training structure
-Run training structure
-The importance of heart rate
-The importance of physiological testing
SHOWNOTES:
https://scientifictriathlon.com/tts175/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.
LINKS AND RESOURCES:
- FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169
- Bora Hansgrohe professional cycling team
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Q&A #27 - Cramping (with expert guest Andy Blow), what CTL is required to get to Kona and a little rant...
Q&A #27 - Cramping (with expert guest Andy Blow), what CTL is required to get to Kona and a little rant...
- How do you solve cramping issues when you've tried everything, with expert guest Andy Blow
- Is there any particular Chronic Training Load (CTL) number you should shoot for if you want to qualify for Kona?
- A rant about over-reliance on arbitrary metrics like TSS and how it causes athletes to forget the meaning of training: adaptations and performance
- That Triathlon Show website
- Coaching
- Training Plans
- Hydration, sodium and cramping with Andy Blow | EP#49
- Effective Swimrun Training with Andy Blow | EP#126
- Kona qualification: what it takes (in hard numbers) with Russell Cox | EP#76
- Precision Hydration blog
Eight tips for having a successful triathlon training camp | EP#174
Training camps are great (and fun!) ways to increase fitness and build up towards a strong triathlon racing season. But there are several important do's and don'ts you must pay attention to if you want to make the camp a successful one from which you come out the other side stronger. The main reason many age-groupers do not benefit from training camps is that they are unaware of, or do not adhere to these triathlon training camp commandments.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The objectives of a training camp
-How much volume can and should you do on a training camp
-How much intensity can and should you do on a training camp
-Training tips for swimming, cycling, and running when on a training camp
-Nutrition, hydration, workout and post-workout fuelling, and recovery tips for a training camp
-How to resume training after a training camp
SHOWNOTES:
https://scientifictriathlon.com/tts174/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Q&A #26 - Swim training on two swims per week, what to do when heart rates spikes as soon as you start jogging, the danger of potluck training and the myth of base and build
Q&A #26 - Swim training on two swims per week, what to do when heart rates spikes as soon as you start jogging, the danger of potluck training and the myth of base and build
- How should you structure your swim training on two swims per week?
- What should you do when you cannot run at a low-intensity heart rate, since it spikes as soon as you start jogging?
- Why you need to avoid potluck training (or combining incompatible training philosophies)
- Is the concept of "Base" and "Build" training a myth?
- That Triathlon Show website
- Coaching
- Training Plans
- Swim training structure the Swim Smooth way with Paul Newsome (part 1) | EP#132
- Swim training structure the Swim Smooth way with Paul Newsome (part 2) | EP#133
- Q&A #12 - Heart rate or power zones, and incorporating additional races into a training plan
- To lab test or not to lab test with Alan Couzens | EP#79
Intensity, volume, rest, nutrition, coaching and triathlon myth-busting with Dr. Philip Skiba | EP#173
Dr. Philip Skiba, one of the most sought-after coaches and consultants in the triathlon and endurance sports industry joins us to discuss the fundamentals of designing a training program. He also gives his viewpoint on a number of topics and busts some hard lived myths.
IN THIS EPISODE YOU'LL LEARN ABOUT: -The physiological fundamentals behind effective training -The volume vs. intensity debate -How to include intensity in your training program -How to think about rest in your training program -Periodisation (or the lack thereof) -Nutrition, and not falling for fad diets and the flavour of the month -Some common triathlon myths or misconceptions busted and explained
SHOWNOTES: https://scientifictriathlon.com/tts173/
THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com
SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code TTS.
LINKS AND RESOURCES: Dr. Skiba on Twitter
RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Q&A #25 - RPE or power/pace in workout prescriptions, best cross-training for running, and Big Days and 70.3 races in preparation for an Ironman
Q&A #25 - RPE or power/pace in workout prescriptions, best cross-training for running, and Big Days and 70.3 races in preparation for an Ironman
- Is it better to use subjective Rating of Perceived Exertion (RPE) or objective outputs like power or pace when prescribing workouts?
- What is the best cross-training method for running when carrying an injury?
- Where in your Ironman training program should you include Big Days, and how should you prepare and recover from them?
- How should you taper and recover from 70.3 races in the lead-up to an Ironman, and should you race them at planned Ironman intensity?
- That Triathlon Show website
- Coaching
- Training Plans
- World Champions keep things simple: training masterclass with Joel Filliol | EP#172
World Champions keep things simple: training masterclass with Joel Filliol | EP#172
Joel Filliol is one of the most successful elite triathlon coaches in the history of the sport. In his multi-national squad he coaches athletes like Mario Mola (three-time World Champion), Katie Zaferes, Vincent Luis, and Jake Birthwhistle, and his on his CV is also coached Simon Whitfield to an Olympic silver medal and working as the Head Coach of British Triathlon. In this in-depth interview we discuss Joel's learnings from this great career of what really matters in training, and how to get these things right.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Keeping training simple and avoiding major mistakes
-The importance of consistent total workload over time and of training frequency
-No "main" sessions: every workout counts
-A typical training week of athletes like Mario Mola, Vincent Luis and Katie Zaferes
-How to do low-intensity training the right way!
-How to do high-intensity training the right way!
-Brick workouts and peaking
SHOWNOTES:
https://scientifictriathlon.com/tts172/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code THATTRIATHLONSHOW.
LINKS AND RESOURCES:
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Q&A #24 - Improving and testing aerobic capacity, dealing with 45-minute workout limits, back-to-back long rides, and training the respiratory system
Q&A #24 - Improving and testing aerobic capacity, dealing with 45-minute workout limits, back-to-back long rides, and training the respiratory system
- What are the best ways to train to improve aerobic capacity (VO2max) and what's the best way to assess it?
- How should you structure your training when you're limited to 45-minute workout windows?
- Is there a benefit of doing back-to-back long rides on the weekend in Ironman training (and move the long run to midweek instead)?
- Is there a benefit of using various products or techniques to train your respiratory system?
- That Triathlon Show website
- Coaching
- Training Plans
- Steve Magness nasal breathing tweet
- Exercise-Related Transient Abdominal Pain (ETAP) - review article on side stitches
- FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169
- HIIT Science Course
Process vs. outcome goals with Fran Bungay | EP#171
Fran Bungay is head coach of Goalspecific and a coaching tutor at the British Triathlon coach development programme, as well as a top-ranked age-group athlete with two European titles to her name. She discusses the use of process goals in triathlon, and why you might want to move towards a more process-driven approach rather than focusing hard on outcome goals.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The advantages of using process goals
-Why too much focus on direct outcomes can be detrimental to triathlon progress
-How to set process goals for yourself, step by step
-Building confidence and mental strength
SHOWNOTES:
https://scientifictriathlon.com/tts171/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
LINKS AND RESOURCES:
- Goalspecific, Fran's website
- Training smart, managing time, and setting goals with Kate Roberts | EP#92
- How to DREAM Big and achieve your goals and dreams with Ian Hacon | EP#142
- Goal-setting and Self-coaching with Simon Brierley | EP#65
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Q&A #23 - Maintaining race fitness for an entire race season and the mental battle of FTP-tests
Q&A #23 - Maintaining race fitness for an entire race season and the mental battle of FTP-tests
- How do you keep a high race fitness for an entire season with multiple sprint and Olympic distance triathlons spread out over a period of time?
- Should you train differently for the sprint races compared to the Olympic distance races?
- What's the right mindset to have in FTP-tests (or other benchmarking tests) to get the most out of yourself and avoid performance anxiety?
- That Triathlon Show website
- Coaching
- Training Plans
- Tapering and peaking in triathlon: the art and the science | EP#119
- Mikael's interview on Humans of Triathlon
Should women's triathlon training be different than men's? with Wendy Mader | EP#170
Wendy Mader is a coach as well as former Ironman age-group world champion, with more than 25 years of experience in triathlon. In this interview we discuss what female athletes need to consider in their triathlon training, and how they may (or may not) need to train differently from male athletes.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-What might female triathletes need to do differently than males in their training?
-The impact of the menstrual cycle on training
-How does age impact training?
-Differences between men and women when it comes to psychology, mindset, and confidence.
SHOWNOTES:
https://scientifictriathlon.com/tts170/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
LINKS AND RESOURCES:
- T2coaching - Wendy's website
- How to get started in triathlon with Wendy Mader | EP#4
- Triathlon training and nutrition considerations for female athletes with Stacy Sims, PhD | EP#105
- Endurance Hour #286 - Polarised Training with Mikael Eriksson
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Q&A #22 - How to improve swim pacing, modify Red Mist workouts, and a beginner's guide to training zones and physiological terms
Q&A #22 - How to improve swim pacing, modify Red Mist workouts, and a beginner's guide to training zones and physiological terms
- How to become better at pacing when swimming
- How to adjust the Classic Red Mist swim session to your current swim ability
- The few, simple things beginners need to know and care about when it comes to training
- Different training zone system options for beginners
- A beginners' guide to some key physiology terms
- That Triathlon Show website
- Coaching
- Training Plans
- Swim training structure the Swim Smooth way with Paul Newsome (part 1) | EP#132
- Swim training structure the Swim Smooth way with Paul Newsome (part 2) | EP#133
- FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169
- Training Zones calculator (spreadsheet)
- Training Zones part 1: Swimming | EP#27
- Training Zones part 2: Cycling | EP#29
- Training Zones part 3: Running | EP#30
FTP, VO2max and VLaMax: what triathletes need to know with Sebastian Weber | EP#169
Sebastian Weber is a sports scientist and highly successful coach, in both professional sports (having worked with athletes like Peter Sagan, Tony Martin, and André Greipek) and with age-group endurance athletes. He is also the co-founder of the physiological performance software INSCYD. One of the important factors for his success is his knowledge about exercise physiology and metabolism. Today, he shares this knowledge with us so that you too can benefit from it and become a faster triathlete.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-What is FTP (Functional Threshold Power), why does it even exist, and how can you train to improve it?
-The only two variables that can be changed to improve FTP: VO2max (Aerobic Capacity) and VLaMax (glycolytic capacity)
-Why you need to focus on changing VO2max and/or VLaMax, and NOT FTP itself, if you want to improve your FTP.
-How to train to increase VO2max to increase FTP
-How to train to decrease VLaMax to increase FTP
-How VO2max and VLaMax determine your fat and carb oxidation at any intensity (including submaximal intensities)
-Nutritional aspects of changing FTP through changing VO2max and/or VLaMax
SHOWNOTES:
https://scientifictriathlon.com/tts169/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
LINKS AND RESOURCES:
- Discover the INSCYD Testing Service - Get tested with INSCYD yourself! This is a remote service, no laboratory needed. Only you and your power meter.
- INSCYD - physiology performance software founded by Sebastian
- - video of Sebastian's presentation at a 2018 workshop in Boulder
- Q&A #20 - Testing for half and full distance triathlon: are typical 20-minute tests relevant, and are there better options?
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Q&A #21 - Training to heart rate or power, improving your aerobic engine for the swim, and are intervals better than long slow distance training?
Q&A #21 - Training to heart rate or power, improving your aerobic engine for the swim, and are intervals better than long slow distance training?
- Do the day to day variations of heart rate mean it's better to train to power (or pace), even though you have assessed your heart rate zones using a lactate test?
- Things to consider to get the most out of your lactate tests
- How should you train to you improve your aerobic engine for the swim?
- Are intervals better than traditional long runs or ride for improving VO2max?
- That Triathlon Show website
- Coaching
- Training Plans
- Q&A #20 - Testing for half and full distance triathlon: are typical 20-minute tests relevant, and are there better options?
Triathlon training and performance for elite and age-group athletes with Barb Lindquist | EP#168
Barb Lindquist is a US Olympian and the World #1 ranked triathlete from 2003-2004. After retiring from professional racing, she turned to coaching, and also started working for USA Triathlon on the Collegiate Recruitment Program. We discuss training and overall performance in triathlon from both an elite and age-group perspective.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Setting up the world-renowned collegiate recruitment program and the reasons for its success
-High performance triathlon now and then - what has changed in the last 15-20 years in training and racing?
-Long-term athletic development for elite athletes and for age-group athletes
-Things that age-groupers tend to underestimate, and on the flipside, over-value
-Fitting triathlon into life, and not life around triathlon for age-group triathletes
SHOWNOTES:
https://scientifictriathlon.com/tts168/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
LINKS AND RESOURCES:
- Barb's website
- Tri Swim Coach podcast - Seiler’s Hierarchy of Swim Training Needs with Mikael Eriksson
- Endurance Hour #286 - Polarised Training with Mikael Eriksson
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Q&A #20 - Testing for half and full distance triathlon: are typical 20-minute tests relevant, and are there better options?
Q&A #20 - Testing for half and full distance triathlon: are typical 20-minute tests relevant, and are there better options?
- How relevant are typical field tests (20-minute bike and run Time Trials, 400 + 200 m Critical Swim Speed test) for half and full Ironman athletes?
- How skewed are these tests by athletes' anaerobic capacity?
- Can and should Muscular Endurance be tested?
- What is the role of race intensity training, if it isn't to improve threshold or VO2max?
- How important is VO2max (aerobic capacity) anyway for long distance triathlon?
- The little-known but massively important Ironman training and testing weapon: Lactate Building Rate, VLaMax
- That Triathlon Show website
- Coaching
- Training Plans
- Intermediate Ironman 20-week Training Plan (use coupon code "60" for 60% off until 10th February):
- INSCYD software
- INSCYD Boulder Workshop - Youtube video
Balancing the art and the science of endurance training with Susan Sotir, PhD | EP#167
Susan Sotir coaches with Breakthrough Performance Coaching, has a PhD in Sport and Exercise Psychology and is an assistant professor at Springfield College. We discuss the importance of balancing the art and science of coaching to develop better athletes, and how leaning to heavily on one side can be costly if you're after improved performance.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Why and how to balance the art and science of coaching or triathlon training for the self-coached athlete
-Individuality, and why research findings should never be generalised directly to the individual athlete without a good knowledge of the context of this particular athlete
-How lab testing can massively beneficial in optimising and individualising an athlete's training, when we apply both the art and science of coaching to their training
-How to read research papers the right way, and conduct a critical analysis of the findings within
SHOWNOTES:
https://scientifictriathlon.com/tts167/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
LINKS AND RESOURCES:
- Susan's bio on Breakthrough Performance Coaching
- Science to Practice | EP#109
- Intermediate Ironman 20-week Training Plan:
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Q&A #19 - Does carbohydrate fueling impact fat oxidation in training and racing, and endurance sports metabolism 101
Q&A #19 - Does carbohydrate fueling impact fat oxidation in training and racing, and endurance sports metabolism 101
- Does taking on carbs during exercise stop or reduce fat oxidation?
- The fallacy of the carb/fat oxidation "switch"
- Effective training is the best way to improve substrate utilisation (and therefore performance) - of both carbs and fats!
- What we know and don't know about fasted training
- That Triathlon Show website
- Coaching
- Training Plans
- Intermediate Ironman 20-week Training Plan:
- The Endurance Diet with Matt Fitzgerald | EP#153
- Race-day fueling and The Core Diet with Jesse Kropelnicki | EP#40
- Training The Gut | EP#122
- Triathlon Nutrition: Calories, Carbs, Fats, and Proteins – part 1 | EP#94
- Triathlon Nutrition: Calories, Carbs, Fats, and Proteins – Part 2 | EP#95
Training talk and better triathlon run training with Jason Koop | EP#166
Jason Koop is the Director of Coaching at Carmichael Training Systems (CTS) and a wealth of knowledge and experience in endurance sports coaching. We dive into a wide variety of triathlon training topics in this interview, including getting specific on how to improve your triathlon run training.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-How much (or how little...) fitness should you lose in the off-season?
-Why you must know the purpose of every single workout and block of training
-How should triathletes structure their run training to improve their running?
-Common mistakes triathletes make in their training
-Current fads in triathlon and endurance sports
SHOWNOTES:
https://scientifictriathlon.com/tts166/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
Retül - Retül Bike Fit makes riding more enjoyable by making you more efficient while reducing the chance of injury and increasing comfort on the bike. It’s also more than just a bike fit - it’s a way to learn about your body, the root cause of your aches and pains, and how a proper fit will help you achieve your cycling goals.
LINKS AND RESOURCES:
- Jason's bio on the CTS website
- Training Essentials for Ultrarunning - Jason's book
- Jason Koop on Coaching Competence and Smarter Training - podcast interview on the Strength Running podcast
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Q&A #18 - The problems with the Maffetone method and 180-Formula, and should you choose trails over roads in your run training?
Q&A #18 - The problems with the Maffetone method and 180-Formula, and should you choose trails over roads in your run training?
- Is there any evidence that the Maffetone method and 180 Heart Rate Formula work?
- Why should you NOT use the 180-Formula, and what should you do instead?
- How the Maffetone method still gets the big picture right!
- When should you run on trails rather than roads in your run training, and when is the road a better option?
- That Triathlon Show website
- Coaching
- Training Plans
- Q&A #11 - Should you use different heart rate zones for swimming, cycling and running?
- The Development and Initial Assessment of a Novel Heart Rate Training Formula
Ultra Short Race Pace Training (USRPT) in triathlon swimming with Tim Floyd | EP#165
Tim Floyd is a swim coach specializing in triathlon swimming with his squad Magnolia Masters. He has coached both amateur and professional athletes, and over the last few years has used Ultra Short Race Pace Training (USRPT) as a cornerstone of his training program.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-What is Ultra Short Race Pace Training (USRPT) and how can it be used in a triathlon swim training program?
-What are some typical USRPT workouts?
-What is the anecdotal and scientific background of USRPT?
-How could you include USRPT in a typical training week?
-How could you include USRPT over an entire triathlon season?
SHOWNOTES:
https://scientifictriathlon.com/tts165/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
Retül - Retül Bike Fit makes riding more enjoyable by making you more efficient while reducing the chance of injury and increasing comfort on the bike. It’s also more than just a bike fit - it’s a way to learn about your body, the root cause of your aches and pains, and how a proper fit will help you achieve your cycling goals.
LINKS AND RESOURCES:
- Magnolia Masters website
- Research papers on USRPT
- The Pros, Cons, and Misconceptions of USRPT (Ultra Short Race Pace Training)
- All swimming related episodes on That Triathlon Show
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Q&A #17 - Injury rehabilitation, prevention, and physiotherapy
Q&A #17 - Injury rehabilitation, prevention, and physiotherapy
- When should you see a physiotherapist, and why should you choose them over a medical doctor?
- What injury prevention methods should you apply?
- If you do get injured, how should you rehab that injury?
- The importance of acting quickly when a niggle or injury strikes - you can save yourself months of training time and a lot of money
- That Triathlon Show website
- Coaching
- Training Plans
- Interval Training - Science and Application part 3 with prof. Paul Laursen | EP#163
- Injury prevention and recovery methods for triathletes with Nate Koch | EP#114
- Running Rewired - book by Jay Dicharry
How to perform to your potential on race day with Sara McLarty | EP#164
Sara McLarty is a former professional triathlete for Team USA, with a particularly strong swim, coming from a competitive swimming background. Today, she coaches age-groupers as well as travels as a Team Leader with the USA Triathlon Elite National team to ITU World Triathlon Series events.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Preparation for a race
-Going through race morning
-What you should do while standing on the start line and waiting for the gun to go off?
-How should you execute a great swim?
-How should you execute a great bike?
-How should you execute a great run?
-How should you execute two great transitions?
SHOWNOTES:
https://scientifictriathlon.com/tts164/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Retül - Retül Bike Fit makes riding more enjoyable by making you more efficient while reducing the chance of injury and increasing comfort on the bike. It’s also more than just a bike fit - it’s a way to learn about your body, the root cause of your aches and pains, and how a proper fit will help you achieve your cycling goals.
LINKS AND RESOURCES:
- Swim Like A Pro - Sara's coaching business
- Sara's swim workout library
- Triathlon race planning with David Tilbury-Davis | EP#149
- Race-day warm-up | EP#35
- Triathlon Racing: How to Maximize Your Performance | EP#6
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Q&A #16 - Recovery and training after races, and training for a 7-day stage race triathlon
Q&A #16 - Recovery and training after races, and training for a 7-day stage race triathlon
- How fast should you get back to normal training volume and intensity after a race?
- How do you prepare for a 7-day stage race triathlon like the Monster Triathlon, which includes 600 miles of cycling over 5 days?
- That Triathlon Show website
- Coaching
- Training Plans
- Q&A #15 - What's the limit and crossover effects of high-intensity training across disciplines, how to adapt training to hot and humid climates, and training for ultra- and extreme triathlons like the Swissman
- Heart Rate Variability (HRV) - Applications and Insights in 2018 and Beyond with Marco Altini | EP#144
Interval Training - Science and Application part 3 with prof. Paul Laursen | EP#163
Paul Laursen is adjunct professor and performance physiologist at AUT, he lead the Performance Physiology Team at High Performance Sport New Zealand for both the London and Rio Olympic cycles, and he coaches several elite triathletes. He is also the man behind HIIT Science (together with colleague Martin Bucheit). In his third appearance on That Triathlon Show, we dive even deeper into all things interval training for triathletes, and discuss practical programming applications.
IN THIS EPISODE YOU'LL LEARN ABOUT:
- What is the cost in terms of fatigue, recovery time, overall stress, and injury risk of various types of intervals?
- How do factors like age, sex, and athletic ability and experience influence interval training?
- Practical application of HIIT in triathlon programming - what would be some example training weeks for long- and short-course triathletes?
- The HIIT Science book and the course
SHOWNOTES:
https://scientifictriathlon.com/tts163/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Retül - Retül Bike Fit makes riding more enjoyable by making you more efficient while reducing the chance of injury and increasing comfort on the bike. It’s also more than just a bike fit - it’s a way to learn about your body, the root cause of your aches and pains, and how a proper fit will help you achieve your cycling goals.
LINKS AND RESOURCES:
- The Science and Application of High-Intensity Interval Training (HIIT) website
- The Book
- The Course
- Interval Training - Science and Application part 1 with Paul Laursen | EP#128
- Interval Training - Science and Application part 2 with Paul Laursen | EP#129
- Designing interval training: 10 things you have to know | EP#139
- Designing interval training part 2: 10 MORE things you have to know | EP#146
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Q&A #15 - What's the limit and crossover effects of high-intensity training across disciplines, how to adapt training to hot and humid climates, and training for ultra- and extreme triathlons like the Swissman
Q&A #15 - What's the limit and crossover effects of high-intensity training across disciplines, how to adapt training to hot and humid climates, and training for ultra- and extreme triathlons like the Swissman
- What's the limit and crossover effects of high-intensity training across disciplines?
- How do you adapt your training and training zones to hot and humid climates?
- Should you train differently for ultra-long, extreme triathlons like the Swissman compared to Ironman training?
- That Triathlon Show website
- Coaching
- Training Plans
- The T.I.M.E system: effective and intelligent winter training with Rob Wilby | EP#158
- Heat, humidity, wind, and slush drinks: cool down your body to go harder for longer with Andrew Buckrell | EP#160
- Power Training Zones for Cycling - by Dr. Andy Coggan (what physiological adaptations are expected from training in different zones)
How to use HRV to measure and manage Total Load with Simon Wegerif | EP#162
Simon Wegerif is the founder of ithlete, a company that creates sensors and apps related to heart rate variability (HRV). He discusses how triathletes and endurance athletes can use HRV to measure and manage total load - the sum of various different kinds of stress on the body, including mental and physical.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-What is total load, and how is it relevant for triathlon training?
-What is the relation between HRV and total load?
-How do we know how much we can or should train, given all the stressors in our lives outside of training?
-Does stress really equal stress, no matter the source of that stress?
-How can age-group triathletes practically use HRV to measure and manage total load?
SHOWNOTES:
https://scientifictriathlon.com/tts162/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Stac - The Stac Zero is the world's quietest bike trainer. No noise and no tire wear, since it doesn't even touch the tire! It is also very portable and affordable. Even more so when using the discount code THATTRIATHLONSHOW for 20% off when you buy your Stac bike trainer (any of the models).
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Now shipping directly from the UK and EU. Get 20% off your entire order with the discount code THATTRIATHLONSHOW.
LINKS AND RESOURCES:
- ithlete website
- Heart Rate Variability (HRV) for triathletes with Dan Plews | EP#42
- Applications and Insights in 2018 and Beyond with Marco Altini | EP#144
- Non-functional overreaching with Cyril Schmit | EP#159
- Periodisation Theory: Confronting an Inconvenient Truth with John Kiely | EP#148
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Q&A #14 - Half marathon training with cycling as cross-training, maintaining run fitness during a swim-bike focus block, and my best coaching advice to you for 2019
Q&A #14 - Half marathon training with cycling as cross-training, maintaining run fitness during a swim-bike focus block, and my best coaching advice to you for 2019
- How should you use cycling as cross-training when training for a half marathon?
- How can you maintain a high level of run fitness after a running block when turning the focus to swimming and biking?
- My Best Coaching Advice for 2019 - it starts with looking at your 2018 accumulated training hours.
- That Triathlon Show website
- Coaching
- Training Plans
- Training Priorities: Seiler's Hierarchy of Endurance Training Needs | EP#120
- Heat, humidity, wind, and slush drinks: cool down your body to go harder for longer with Andrew Buckrell | EP#160
- Introducing elite triathlete and Scientific Triathlon coach James Teagle | EP#161
Introducing elite triathlete and Scientific Triathlon coach James Teagle | EP#161
James Teagle is an elite triathlete and a Scientific Triathlon coach. In this episode we discuss his own career and training at the Loughborough Triathlon Performance Centre, as well as his coaching and training advice for age-group triathletes.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The training diary of an elite triathlete
-Training in a high-performance squad, with the likes of Jodie Stimpson and Tim Don
-Coaching principles and core values: care, communication, individualisation and more
-Goal setting, intermediate objectives and process goals
-The primary reason athletes leave their coaches and come to us instead, and how we want to stand out in the coaching industry
SHOWNOTES:
https://scientifictriathlon.com/tts161/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Stac - The Stac Zero is the world's quietest bike trainer. No noise and no tire wear, since it doesn't even touch the tire! It is also very portable and affordable. Even more so when using the discount code THATTRIATHLONSHOW for 20% off when you buy your Stac bike trainer (any of the models).
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Now shipping directly from the UK and EU. Get 20% off your entire order with the discount code THATTRIATHLONSHOW.
LINKS AND RESOURCES:
- Scientific Triathlon Coaching - check out James' coaching profile and apply
- James' Instagram - @james_teagle
- James' Twitter - @james_teagle
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Q&A #13 - Bike power indoors vs. outdoors, and are recovery weeks necessary for low-volume athletes
Q&A #13 - Bike power indoors vs. outdoors, and are recovery weeks necessary for low-volume athletes
- If the difference between your FTP indoors and outdoors can be 20-30 watts, do you need to test your FTP separately in these different conditions?
- What are the factors that impact how big (or small) of a difference you will have?
- If you're only training 7-8 hours per week, do you really need a recovery week every 3 or 4 weeks?
- That Triathlon Show website
- Coaching
- Training Plans
- Dependence of the Nature of the Pedaling Activity on Maximal Aerobic Power in Cycling
- Gross Efficiency and Cycling Economy Are Higher in the Field as Compared with on an Axiom Stationary Ergometer
- Fast Talk podcast, ep. 60: Rethinking the science of trainers
- Adjusting Your Functional Threshold Power for Indoor Riding - article by Hunter Allen
Heat, humidity, wind, and slush drinks: cool down your body to go harder for longer with Andrew Buckrell |160
Andrew Buckrell, co-founder of STAC, discusses heat. Our bodies do a great amount of work to get rid of excess heat generated when training, and strategies for maximising the body's ability to get rid of heat, and minimising heat build-up in the first place, are critical for optimal endurance performance.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-How much heat does our bodies generate in triathlon and how does that impact performance.
-The effect of ambient temperature
-The effect of speed and air flow
-The effect of sweating and humidity
-Strategies for minimising or reducing heat buildup in racing
-Strategies for minimising or reducing heat buildup in training
-What's the deal with slush drinks?
SHOWNOTES:
https://scientifictriathlon.com/tts160/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Stac - The Stac Zero is the world's quietest bike trainer. No noise and no tire wear, since it doesn't even touch the tire! It is also very portable and affordable. Even more so when using the discount code THATTRIATHLONSHOW for 20% off when you buy your Stac bike trainer (any of the models).
LINKS AND RESOURCES:
- Virtual Wind Tunnel with Andrew Buckrell and Michael Liberzon | EP#47
- Heat adaptation and triathlon performance with Stephen Cheung | EP#138
- Training Plans
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Q&A #12 - Heart rate or power zones, and incorporating additional races into a training plan
Q&A #12 - Heart rate or power zones, and incorporating additional races into a training plan
- Why it makes sense to train according to heart rate rather than pace or power in your aerobic endurance training, as long as you are aware of some caveats.
- Using power at your Zone 2 heart rate as a valuable metric indicating aerobic development.
- How to include additional races in a generic training plan for one key A-race.
- That Triathlon Show website
- Coaching
- Training Plans
- Q&A #9 - Should you run to pace or to heart rate, and how can you become a better self-coached athlete?
Non-functional overreaching with Cyril Schmit | EP#159
Cyril Schmit, PhD, discusses non-functional overreaching for triathletes and endurance athletes. What is it, how can we identify it and prevent it and what are the biggest risk factors for it.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-What is non-functional overreaching, and how is it different from overtraining syndrome.
-How can it be identified using subjective and objective markers?
-How can it be prevented?
-What are the roles of training volume and intensity in causing non-functional overreaching?
-How important is the role of factors outside of training (life stress) in causing non-functional overreaching?
-The relation between heart rate and non-functional overreaching.
SHOWNOTES:
https://scientifictriathlon.com/tts159/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Stac - The Stac Zero is the world's quietest bike trainer. No noise and no tire wear, since it doesn't even touch the tire! It is also very portable and affordable. Even more so when using the discount code THATTRIATHLONSHOW for 20% off when you buy your Stac bike trainer (any of the models).
LINKS AND RESOURCES:
- 7 indoor bike training software options: overviews and interviews | EP#157
- Gutaï - Cyril's training platform
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Q&A #11 - Should you use different heart rate zones for swimming, cycling and running?
Q&A #11 - Should you use different heart rate zones for swimming, cycling and running?
- According to Dr. Phil Maffletone, the aerobic threshold heart rate is the same in all aerobic sports (like swimming, cycling, and running). Is this true?
- How the type of athlete you are and your ability and experience in different sports impacts whether your heart rate zones will be similar or not between different sports.
- Practical examples from lab tests and research studies showing massive discrepancies in threshold heart rate between sports (we're talking 10-20 bpm differences)
- The problems with the MAF-formula or 180-formula for aerobic threshold heart rate.
- That Triathlon Show website
- Coaching
- Training Plans
- TRANSFERABILITY OF RUNNING AND CYCLING TRAINING ZONES IN TRIATHLETES: IMPLICATIONS FOR STEADY-STATE EXERCISE
- Article by Phil Maffletone
The T.I.M.E system: effective and intelligent winter training with Rob Wilby | EP#158
Rob Wilby, triathlon coach, coach educator, and host of the OxygenAddict podcast, discusses his T.I.M.E system for effective triathlon training through winter. His approach works particularly well for time-crunched age-group triathletes training for half and full distance triathlons.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Test and Evaluate
-Intelligent Intensity
-Mindset
-Effective Effort
-Examples of weekly structures and workout structures Rob uses with his athletes
-Rob's recommendations for when you're going into spring and summer training.
SHOWNOTES:
https://scientifictriathlon.com/tts158/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Stac - The Stac Zero is the world's quietest bike trainer. No noise and no tire wear, since it doesn't even touch the tire! It is also very portable and affordable. Even more so when using the discount code THATTRIATHLONSHOW for 20% off when you buy your Stac bike trainer (any of the models).
LINKS AND RESOURCES:
- OxygenAddict podcast 205: Mikael Eriksson - 70.3 Portugal Age Group Winner On Debut!
- OxygenAddict - Rob's Website
- OxygenAddict podcast
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Q&A #10 - Why 80/20 training is NOT the best way to train for time-crunched age-group triathletes
Q&A #10 - Why 80/20 training is NOT the best way to train for time-crunched age-group triathletes
- What do you miss out on, if anything, by following a sweet spot based training approach versus an 80/20 approach?
- Should you keep your TSS constant as you change your approach to training?
- Flaws in studies used as evidence of 80/20 training
- That Triathlon Show website
- Coaching
- Training Plans
- Case study: How David qualified for Kona by training smarter and getting the details right | EP#130
- 80/20 Triathlon (revisited) with Matt Fitzgerald | EP#152
- 80/20 Triathlon: Get Faster By Training Slower with David Warden | EP#121
- Q&A #3 - The validity of 80-20, how easy is easy, and different types of interval workouts
- Polarized training has greater impact on key endurance variables than threshold, high intensity, or high volume training
- Training-Intensity Distribution During an Ironman Season: Relationship With Competition Performance
- Six weeks of a polarized training-intensity distribution leads to greater physiological and performance adaptations than a threshold model in trained cyclists
7 indoor bike training software options: overviews and interviews | EP#157
Short-form interviews with the major and up-and-coming indoor bike training software platforms and apps. Each company gets to pitch their product, describe the main features and benefits they offer, and explain what makes them unique and stand out among the competition. This episode will help you decide which platform is right for your winter bike training. Being stuck inside can be both fun and effective!
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Xert
-Sufferfest
-Rouvy
-Fulgaz
-PerfPro Studio
-RoadGrandTours
-Zwift
-TrainerRoad
SHOWNOTES:
https://scientifictriathlon.com/tts157/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Stac - The Stac Zero is the world's quietest bike trainer. No noise and no tire wear, since it doesn't even touch the tire! It is also very portable and affordable. Even more so when using the discount code THATTRIATHLONSHOW for 20% off when you buy your Stac bike trainer (any of the models).
Ventum - The ultimate triathlon bikes, using technology from fighter jets and Formula One race cars. Easier to build, pack, and travel with than any other tri bike. Get 110% of the value of your old bike towards the purchase of a new Ventum bike. Use the promo code THATTRIATHLONSHOW to get a free upgrade from training wheels to Edco Aerosport Gesero 65 race wheels when you order your Ventum bike.
LINKS AND RESOURCES:
- Xert
- Sufferfest
- Rouvy
- Fulgaz
- PerfPro Studio
- RoadGrandTours
- Zwift
- TrainerRoad
- Advanced power training with Xert - Armando Mastracci and Stephen Cheung | EP#86
- Structured, power-based cycling training with Chad Timmerman | EP#38
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Q&A #9 - Should you run to pace or to heart rate, and how can you become a better self-coached athlete?
Q&A #9 - Should you run to pace or to heart rate, and how can you become a better self-coached athlete?
- Should you do your run workouts (in particular your threshold runs) to pace or heart rate, and why?
- What can self-coached athletes do to find the most effective training for them?
- What resources should you invest in when you cannot afford a coach but want to be an effective self-coached athlete?
- That Triathlon Show website
- Coaching
- Training Plans
- Oxygen Addict Podcast Episode 205: Mikael Eriksson - 70.3 Portugal Age Group Winner On Debut!
- Run To The Top Podcast: From Run to Triathlons with Mikael Eriksson
- Joe Friel’s advice for improving training structure and periodize your way to success | EP#1
- The Pillars of Performance with elite coach Matt Dixon | EP#13
- Balancing a Big Life with Big Performance – Matt Dixon | EP#60
- Beginner triathlon training with Gale Bernhardt | EP#54
- Swim training structure the Swim Smooth way with Paul Newsome (part 1) | EP#132
- Swim training structure the Swim Smooth way with Paul Newsome (part 2) | EP#133
- Structured, power-based cycling training with Chad Timmerman | EP#38
- “Be comfortable being uncomfortable” with Danielle Stefano | EP#55
8 training planning and analysis platform options: overviews and interviews | EP#156
Short-form interviews with the major and up-and-coming training planning and analysis platforms in the triathlon industry. Each company gets to pitch their product, describe the main features and benefits they offer, and explain what makes them unique and stand out among the competition. This episode will help you decide which platform is right for planning, logging, and analysing your triathlon training.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Azum
-TrainingPeaks
-Gutaï
-Today's Plan
-FinalSurge
-Train Xhale
-SportsTracks
-TrainerRoad
SHOWNOTES:
https://scientifictriathlon.com/tts156/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Stac - The Stac Zero is the world's quietest bike trainer. No noise and no tire wear, since it doesn't even touch the tire! It is also very portable and affordable. Even more so when using the discount code THATTRIATHLONSHOW for 20% off when you buy your Stac bike trainer (any of the models).
Ventum - The ultimate triathlon bikes, using technology from fighter jets and Formula One race cars. Easier to build, pack, and travel with than any other tri bike. Get 110% of the value of your old bike towards the purchase of a new Ventum bike. Use the promo code THATTRIATHLONSHOW to get a free upgrade from training wheels to Edco Aerosport Gesero 65 race wheels when you order your Ventum bike.
LINKS AND RESOURCES:
- Azum
- TrainingPeaks
- Gutaï
- Today's Plan
- Final Surge
- Train Xhale
- SportsTrack
- TrainerRoad
- Ask A Cycling Coach Podcast
- The Brick Session Podcast
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Q&A #8 - Time gains with Time Trial bike vs. road bike & triathlon with Multiple Sclerosis (MS)
Q&A #8 - Time gains with Time Trial bike vs. road bike & triathlon with Multiple Sclerosis (MS)
- When should you invest in a time trial/triathlon bike if you already have a road bike?
- Should you buy a second-hand TT bike or a new one?
- What other investments should you prioritise before a TT bike?
- Tips for managing a triathlon with Multiple Sclerosis (MS)
- That Triathlon Show website
- Coaching
- Training Plans
- Q&A #6 (question 2: "Can you be competitive in non-draft races even though you're on a road bike and not a triathlon bike?)
- Beginner Tip 15 - The 7 Best Investments for Beginner Triathletes
- How aero is aero? - Bike Radar article
- Temperature sensitivity - Multiple Sclerosis Trust article
Case Study: The 40% swimming Ironman training plan with Lars Finanger | EP#155
Episode 155 (Monday 12 November)
Lars Finanger is another case study showing how when you don't have a lot of available time to train, you need to be very smart and make the most with the time you have. Lars finished Ironman Texas 2017 in a sub-9:30 time, on less than 9 hours of training per week. The most surprising thing about his training is that roughly 40% of it was swimming!
IN THIS EPISODE YOU'LL LEARN ABOUT:
-A big-picture overview of Lars' build to Ironman Texas
-An example of a typical training week for him (which was always less than 9 hours)
-Factors outside of the actual Ironman training that Lars focused on to achieve a fast time
-Lars' top tips for time-crunched age-groupers and their Ironman training
-Swimrun events in the US: Lars is the race director of Casco Bay Islands, Boston Harbor Islands, and San Juan Islands
SHOWNOTES:
https://scientifictriathlon.com/tts155/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Stac - The Stac Zero is the world's quietest bike trainer. No noise and no tire wear, since it doesn't even touch the tire! It is also very portable and affordable. Even more so when using the discount code TTS20 for 20% off when you buy your Stac bike trainer (any of the models).
Ventum - The ultimate triathlon bikes, using technology from fighter jets and Formula One race cars. Easier to build, pack, and travel with than any other tri bike. Get 110% of the value of your old bike towards the purchase of a new Ventum bike. Use the promo code THATTRIATHLONSHOW to get a free upgrade from training wheels to Edco Aerosport Gesero 65 race wheels when you order your Ventum bike.
LINKS AND RESOURCES:
- All previous case studies on That Triathlon Show
- Case Study: Sub-9 Ironman on low-volume, high-quality training with Carl Brümmer | EP#145
- Case Study: 10:30 at Challenge Roth on 10 hours of training per week with Petri Karvinen | EP#150
- All previous Swimrun episodes on That Triathlon Show
- The Nine Hour Per Week Ironman Training Experiment - Slowtwitch article
- Swimrun USA website (with races Casco Bay Islands, Boston Harbor Islands, and San Juan Islands)
- Lars' Twitter
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Q&A #7 - How to increase run cadence and alcohol's impact on training
Q&A #7 - How to increase run cadence and alcohol's impact on training
- Is there an ideal cadence for Ironman?
- What is a training protocol for increasing run cadence?
- What is the impact of alcohol on performance in training and recovery from training?
- 16-week Intermediate 70.3 Training Plan (coupon code "LAUNCH60" for 60% off until 11 November)
- That Triathlon Show website
- Coaching
- Training Plans
- Running with Power Revisited - Advanced Analysis with Steve Palladino | EP#93
- Alcohol: Impact on Sports Performance and Recovery in Male Athletes
- WHO - Global status report on alcohol and health
How Norway became a triathlon powerhouse with head coach Arild Tveiten | EP#154
On 28 April 2018 Norway became the first nation ever to sweep a podium in a World Triathlon Series event when Casper Stornes, Kristian Blummenfelt and Gustav Iden showed the world what the "Norwegian train" is capable of. Arild Tveiten is the head coach of these athletes, and the man behind the transformation that is making Norway a true triathlon powerhouse.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The training philosophy of the Norwegian triathletes
-Intensity control in both easy and hard workouts
-The use of extensive lab testing and an incredible amount of lactate testing in the field to ensure intensity control
-Building the engine and physiology of an athlete versus race specific training
-Triathlon being a highly aerobic sport and what that means for training
-Managing training load to prevent illness and injuries
-Training at altitude (and managing the return to sea level)
-Using technology to get the marginal gains needed to win in world-class competition
SHOWNOTES:
https://scientifictriathlon.com/tts154/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Stac - The Stac Zero is the world's quietest bike trainer. No noise and no tire wear, since it doesn't even touch the tire! It is also very portable and affordable. Even more so when using the discount code TTS20 for 20% off when you buy your Stac bike trainer (any of the models).
Ventum - The ultimate triathlon bikes, using technology from fighter jets and Formula One race cars. Easier to build, pack, and travel with than any other tri bike. Get 110% of the value of your old bike towards the purchase of a new Ventum bike. Use the promo code THATTRIATHLONSHOW to get a free upgrade from training wheels to Edco Aerosport Gesero 65 race wheels when you order your Ventum bike.
LINKS AND RESOURCES:
- Arild's Twitter
- Norway becomes first men's team to sweep WTS podium in Bermuda - Triathlon.org article
- High-performance coaching with elite coach Paulo Sousa | EP#26
- High performance and long-term athlete development with Mark Elliott | EP#83
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Q&A #6 - How long should you make your post-season break, and can you be competitive in non-draft races on a road bike?
Q&A #6 - How long should you make your post-season break, and can you be competitive in non-draft races on a road bike?
- How long a break should you take at the end of your season?
- And to what extent should or should you not train within that break?
- Can you be competitive in non-draft races even though you're on a road bike and not a triathlon bike?
- 16-week Intermediate 70.3 Training Plan (coupon code "LAUNCH60" for 60% off until 11 November)
- That Triathlon Show website
- Coaching
- Training Plans
- Q&A #5 - Planning winter training, the most common mistake with "base training", and sprint interval training
- Bike maintenance 101 and become your own mechanic with Jimmy Seear | EP#115
The Endurance Diet with Matt Fitzgerald | EP#153
Author, coach, and nutritionist Matt Fitzgerald wrote the book "The Endurance Diet" after doing extensive investigations into what elite endurance athletes all over the world really eat. He discovered that even though their plates look very different, there are 5 core habit that they all adhere to to perform at the top of their game in performance, recovery, and overall health.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-The 5 Core Habits: eat everything, eat quality, eat carb-centered, eat enough, eat individually
-Does elite athletes' eating habits really apply to normal age-group triathletes?
-More advanced concepts beyond the 5 core habits: nutrition periodisation, fuelling workouts, fasted workouts/training low, supplements
-Matt's thoughts on "trendy diets"
SHOWNOTES:
https://scientifictriathlon.com/tts153/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
Stac - The Stac Zero is the world's quietest bike trainer. No noise and no tire wear, since it doesn't even touch the tire! It is also very portable and affordable. Even more so when using the discount code TTS20 for 20% off when you buy your Stac bike trainer (any of the models).
LINKS AND RESOURCES:
- Collection page with all previous nutrition-related episodes on That Triathlon Show
- The Endurance Diet - Matt's book on the 5 core nutrition habits of the world's greatest endurance athletes
- The DQS (Diet Quality Score) app
- 80/20 Endurance - Matt's and David Warden's website
- Matt's personal website
- Matt's Twitter
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Q&A #5 - Planning winter training, the most common mistake with "base training", and sprint interval training
Q&A #5 - Planning winter training, the most common mistake with "base training", and sprint interval training
- How should you plan your training for fall/winter when there is a long time to your summer races?
- The most common mistake age-group triathletes make with there "base training" and how to not fall into this trap.
- How do you incorporate Sprint Interval Training in workouts?
- That Triathlon Show website
- Coaching
- Training Plans
- Sprint Interval Training with Jerome Koral | EP#151
- Block Periodisation in Triathlon | EP#68
- 19-week Triathlon-Specific Strength Training Program
80/20 Triathlon (revisited) with Matt Fitzgerald | EP#152
Research has shown that cyclists, runners, triathletes, and other endurance athletes improve the most when they consistently do 80 percent of their training at low intensity and the other 20 percent at a moderate to high intensity. Matt Fitzgerald, co-author of the new book "80/20 Triathlon" explains what 80/20 training is all about and answer commonly asked questions.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-What Matt would put on a t-shirt if he had to distill 80/20 Triathlon down to a very short and concise slogan
-The proper planning and the proper execution of 80/20 training
-Is there "wiggle room" in the 80/20 percentages?
-Should you apply 80/20 within each discipline or simply across all your training?
-The most common mistake age-groupers make: not executing the easy training easy enough
-How is easy, moderate, and high intensity percentages calculated?
-The difference between 80/20 training and polarised training
-What to do with the 20% of moderate to high intensity
SHOWNOTES:
https://scientifictriathlon.com/tts104/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
Stac - The Stac Zero is the world's quietest bike trainer. No noise and no tire wear, since it doesn't even touch the tire! It is also very portable and affordable. Even more so when using the discount code TTS20 for 20% off when you buy your Stac bike trainer (any of the models).
LINKS AND RESOURCES:
- 80/20 Triathlon: Get Faster By Training Slower with David Warden | EP#121
- Training Priorities: Seiler's Hierarchy of Endurance Training Needs | EP#120
- "80/20 Triathlon" - Matt's and David Warden's new book
- 80/20 Endurance - Matt's and David Warden's website
- Matt's personal website
- Matt's Twitter
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Q&A #4 - Stretching post-exercise, the best-kept triathlon cross-training secret, and lactate testing
Q&A #4 - Stretching post-exercise, the best-kept triathlon cross-training secret, and lactate testing
- Is there a place for stretching post-exercise? What does the science say?
- If you stretch post-exercise, is there a difference in after which workouts you should do it?
- The best triathlon cross-training method - that almost nobody knows about!
- Is it worth it to get a lactate test?
- That Triathlon Show website
- Coaching
- Training Plans
- Impact of stretching on the performance and injury risk of long-distance runners
- Running form and the search for common ground among top coaches, researchers, physicians, and physical therapists with Jonathan Beverly | EP#116
- Foam rolling: benefits, protocol, and scientific evidence with David Behm | EP#141
- To lab test or not to lab test with Alan Couzens | EP#79
Sprint Interval Training with Jerome Koral | EP#151
Sprint interval training consists of 4-7 all out efforts of typically 30 seconds, followed by 4 minutes recovery. Jerome Koral has researched this kind of training, and the results of his studies indicate that it may be one of the most under utilised types of training around, that more triathletes should tap into.
IN THIS EPISODE YOU'LL LEARN ABOUT:
- Specific sprint interval training (SIT) protocols
- How effective is SIT at improving Time Trial performance, Time-To-Exhaustion, Maximum Aerobic Speed, and so on?
- How do these results compare to other types of training, like traditional volume-based training or VO2max-type intervals?
- Injury risk and other risk factors and considerations with SIT
- The best times of the season to implement SIT
SHOWNOTES:
https://scientifictriathlon.com/tts151/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
Stac - The Stac Zero is the world's quietest bike trainer. No noise and no tire wear, since it doesn't even touch the tire! It is also very portable and affordable. Even more so when using the discount code TTS20 for 20% off when you buy your Stac bike trainer (any of the models).
LINKS AND RESOURCES:
- Six Sessions of Sprint Interval Training Improves Running Performance in Trained Athletes
- Jerome's Research Gate profile
- Jerome's Twitter
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Episode 150 (Monday 8 October)
Petri Karvinen is an age-group triathlete from Finland. In this episode we discuss his build-up to Challenge Roth in 2018, where he was limited to 10 hours of training per week but still managed a very strong 10:30 finishing time.
IN THIS EPISODE YOU'LL LEARN ABOUT:
- Petri's training approach leading up to Challenge Roth (full distance triathlon)
- A typical 10-hour training week for Petri
- Focusing on staying healthy, recovering well, and sleeping well and enough
- Using STAC's Virtual Wind Tunnel to improve his aerodynamics
SHOWNOTES:
https://scientifictriathlon.com/tts150/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
Stac - The Stac Zero is the world's quietest bike trainer. No noise and no tire wear, since it doesn't even touch the tire! It is also very portable and affordable. Even more so when using the discount code TTS20 for 20% off when you buy your Stac Zero (any of the models).
LINKS AND RESOURCES:
- Twitter: @ptkarvinen
- Case Study: Sub-9 Ironman on low-volume, high-quality training with Carl Brümmer | EP#145
- Case study: From Blowing Up on a 250 m Swim to Prospective 70.3 Worlds Qualifier | EP#135
- Case study: How David qualified for Kona by training smarter and getting the details right | EP#130
- Age-group triathlon case study with Jordan and Jesse Sorrick | EP#124
- Starting from zero: triathlon age-grouper success case study with Katarina Larsson & André Campos | EP#106
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Q&A #3 - The validity of 80-20, how easy is easy, and different types of interval workouts
Q&A #3 - The validity of 80-20, how easy is easy, and different types of interval workouts.
- How easy should your easy training be?
- Should 80% of your training really be very easy? It's not as clear cut as it's sometimes made out to be
- In a given time period, should you focus on improving one particular type of interval workouts, or should you mix and match different types of workouts.
- That Triathlon Show website
- Coaching
- Training Plans
- Quality over quantity for age-group triathletes with Mike Ricci | EP#98
Case Study: 10:30 at Challenge Roth on 10 hours of training per week with Petri Karvinen | EP#150
Petri Karvinen is an age-group triathlete from Finland. In this episode we discuss his build-up to Challenge Roth in 2018, where he was limited to 10 hours of training per week but still managed a very strong 10:30 finishing time.
IN THIS EPISODE YOU'LL LEARN ABOUT:
- Petri's training approach leading up to Challenge Roth (full distance triathlon)
- A typical 10-hour training week for Petri
- Focusing on staying healthy, recovering well, and sleeping well and enough
- Using STAC's Virtual Wind Tunnel to improve his aerodynamics
SHOWNOTES:
https://scientifictriathlon.com/tts150/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
Stac - The Stac Zero is the world's quietest bike trainer. No noise and no tire wear, since it doesn't even touch the tire! It is also very portable and affordable. Even more so when using the discount code TTS20 for 20% off when you buy your Stac Zero (any of the models).
LINKS AND RESOURCES:
- Twitter: @ptkarvinen
- Case Study: Sub-9 Ironman on low-volume, high-quality training with Carl Brümmer | EP#145
- Case study: From Blowing Up on a 250 m Swim to Prospective 70.3 Worlds Qualifier | EP#135
- Case study: How David qualified for Kona by training smarter and getting the details right | EP#130
- Age-group triathlon case study with Jordan and Jesse Sorrick | EP#124
- Starting from zero: triathlon age-grouper success case study with Katarina Larsson & André Campos | EP#106
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Q&A #2 - Back to back workouts and low-cadence bike training
Q&A #2 - Back to back workouts and low-cadence bike training.
- How to approach doing workouts back to back (e.g.) morning swim immediately followed by a bike workout.
- How should you adjust the intensity, duration, or nutrition for back to back workouts
- Is low-cadence cycling really effective? In training and/or racing?
- The physiology of low- and high-cadence cycling?
- What the research says about the effectiveness of including low-cadence training on the bike
- That Triathlon Show website
- Coaching
- Training Plans
- The Trisutto Way of Triathlon Training with Carson Christen | EP#140
Triathlon race planning with David Tilbury-Davis | EP#149
Coach David Tilbury-Davis shares the process of creating a triathlon race plan. Going through the race planning process and doing your homework can be the difference between having a real shocker or your best triathlon ever.
IN THIS EPISODE YOU'LL LEARN ABOUT:
- What elements go into a good race plan?
- Pacing for the bike and the run
- Planning your nutrition
- Planning for the environment and weather conditions
- Preparing for the mental battle in your head
- When and how should you adapt your plan on the fly in the race?
SHOWNOTES:
https://scientifictriathlon.com/tts149/
THAT TRIATHLON SHOW HOMEPAGE:
SPONSORS:
Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!
ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code THATTRIATHLONSHOW.
LINKS AND RESOURCES:
- Training Talk: Splicing Workouts, Cognitive Load, and more with David Tilbury-Davis | EP#53
- David's Website
- Instagram: @coachtilburs
- Twitter: @TilburyDavis
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:
Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Beginner Tip 37 - Bike Speed and Momentum
Beginner Tip 37 - Bike Speed and Momentum. On this week's episode:
- The power-cost of accelerating vs. maintaining speed
- Speed and momentum uphill, into headwinds, and coming out of corners
- The best way to accelerate up to speed
- Burning matches
- Conserving energy
- 19-week Strength Training Program for Triathlon (coupon code "LAUNCH" for 60% off until 30 September)
- That Triathlon Show website
- Beginner Training Plans
- Coaching
- Triathlon Strength Training in 2018 - The Definitive Guide
- The Triathlete's Strength Training Formula | EP#81
- All cycling-related That Triathlon Show episodes on one single page
- Optimal Bike Pacing and Best Bike Split with Ryan Cooper | EP#131
Periodisation Theory: Confronting and Inconvenient Truth with John Kiely | EP#148
Triathlon periodisation and periodisation in general is tradition-driven more than evidence-led. John Kiely is a researcher on the one hand and a coach and practitioner on the other, and today he explains why periodisation is no holy grail, and certainly not backed by the scientific research. IN THIS EPISODE YOU'LL LEARN ABOUT: -The flaws in the available research on periodisation, and the incorrect conclusions drawn from these flaws -The importance of buy-in and the psycho-emotional state of the athlete -How training variation and a good decision-making process beats periodisation -A 21st century approach to decision-making in training SHOWNOTES: https://scientifictriathlon.com/tts148/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code THATTRIATHLONSHOW. LINKS AND RESOURCES:
- 19-week Strength Training Program for Triathlon (coupon code "LAUNCH" for 60% off until 30 September)
- The Triathlete's Strength Training Formula | EP#81
- Triathlon Strength Training in 2018 - The Definitive Guide
- Triathlon periodisation with Chris Myers | EP#112
- Periodization Paradigms in the 21st Century: Evidence-Led or Tradition-Driven?
- Periodization Theory: Confronting an Inconvenient Truth
- John's ResearchGate profile
- John's Twitter
Q&A #1 - Consistency and TSS, heart rate in intervals, and the utility of long slow distance rides and and race-pace training
- Does consistency imply that Training Stress Score (TSS) should be relatively similar from week to week?
- How can/should TSS change over the course of the year/season?
- Should I run intervals to heart rate in hot conditions?
- Do I, or how often do I need to do long, slow, over-distance rides in half Ironman training?
- Do I need to do any run training at race intensity when preparing for a half Ironman?
LCHF and fat adaptation in triathlon with Jesse Kropelnicki and Steph Lowe | EP#147
Jesse Kropelnicki and Steph Lowe discuss LCHF for triathletes and endurance athletes. This interview highlights that there's not just one way to skin a cat with LCHF. Different triathletes will fall on different points on the spectrum of LCHF. The approaches of Jesse and Steph differ mostly in that Jesse prescribes a train-high, race-high approach, whereas Steph prescribes training low and racing moderately high. IN THIS EPISODE YOU'LL LEARN ABOUT:
- Steph's approach to LCHF (low-carb, high-fat diets): real food, avoid extremes, and train low, race high
- Jesse's nutrition approach: "unprescribed LCHF" (less focus on macronutrients) in day-to-day nutrition, with train high (and train the gut), race high.
- Potential benefits of LCHF for endurance athletes.
- LCHF versus "clean eating" and non-LCHF with unprocessed foods
- Myths and misunderstandings around LCHF
- How the race-course is the world's best lab for testing nutrition strategies and verifying that they work
- Race-day fueling and The Core Diet with Jesse Kropelnicki | EP#40
- Low-carb high-fat (LCHF) for endurance sports with professor Tim Noakes | EP#44
- Triathlon Nutrition: Calories, Carbs, Fats, and Proteins - part 1 | EP#94
- Triathlon Nutrition: Calories, Carbs, Fats, and Proteins - part 2 | EP#95
- Science to Practice | EP#109
- QT2 Systems - Jesse Kropelnicki's coaching business
- The Core Diet - Jesse's nutrition business
- The Endurance Training Diet & Cookbook by Jesse Kropelnicki
- The Natural Nutritionist - Steph Lowe's nutrition business
- The Real Food Reel - Steph's Podcast
Beginner Tip 36 - 7 Common Strength Training Mistakes
Beginner Tip 36 - 7 Common Strength Training Mistakes. On this week's episode:
- Not having a purposeful plan
- Joining irrelevant classes
- Poor form and technique
- Not lifting heavy enough
- Insufficient recovery between sets
- Poor post-workout and daily fueling and nutrition
- Not tracking progress
- That Triathlon Show website
- Beginner Training Plans
- Coaching
- Triathlon Strength Training in 2018 - The Definitive Guide
- The Triathlete's Strength Training Formula | EP#81
- All strength training-related That Triathlon Show episodes on one single page
Designing interval training part 2: Ten MORE things you have to know | EP#146
Do you know how to deliberately structure your interval workouts to achieve specific physiological outcomes and maximise the benefits of the hard work you put in? If not, it's time to get started, and this episode will be your guide. IN THIS EPISODE YOU'LL LEARN ABOUT: -How to manipulate long and short interval variables to optimise anaerobic energy contribution -How to manipulate long and short interval variables to neuromuscular and musculoskeletal load -Example workouts and their anaerobic and neuromuscular/musculoskeletal implications -How to schedule HIIT into your training program -The Thibault interval training model -Example of how an Olympic triathlete uses HIIT in her training SHOWNOTES: https://scientifictriathlon.com/tts146/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code THATTRIATHLONSHOW. LINKS AND RESOURCES:
- Interval Training - Science and Application part 1 with Paul Laursen | EP#128
- Interval Training - Science and Application part 2 with Paul Laursen | EP#129
- Designing interval training: 10 things you have to know | EP#139
- High-Intensity Interval Training, Solutions to the Programming Puzzle : Part I: Cardiopulmonary Emphasis.
- High-Intensity Interval Training, Solutions to the Programming Puzzle : Part II: Anaerobic Energy, Neuromuscular Load and Practical Applications.
Beginner Tip 35 - 6 Common Run Technique Mistakes
Beginner Tip 35 - 6 Common Run Technique Mistakes. On this week's episode:
- Yearly assessment by a physical therapist
- Overstriding
- Sinking into each step
- Arm action
- Tensions
- Breathing
- That Triathlon Show website
- Beginner Training Plans
- Coaching
- Beginner Tip 5 - Getting started with Run Training
- Beginner Tip 34 - 5 Common Bike Technique Mistakes
- Beginner Tip 34 - 5 Common Swim Technique Mistakes
- All running-related That Triathlon Show episodes on one single page
Case Study: Sub-9 Ironman on low-volume, high-quality training with Carl Brümmer | EP#145
Carl Brümmer is a 49-year old age-group triathlete from Sweden. On a training volume of 10 hours or less per week, he has managed several sub-9-hour Ironman results and has multiple Ironman age group victories to his name. IN THIS EPISODE YOU'LL LEARN ABOUT: -Carl's approach to high-quality, low-volume training -His typical training week -How to stay fast as you approach 50 years of age -Carl's top tips for other age-group triathletes -Time management tips SHOWNOTES: https://scientifictriathlon.com/tts145/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! August 2018 promo - get 20% off your order with the code TTS20! ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code THATTRIATHLONSHOW. LINKS AND RESOURCES:
RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Beginner Tip 34 - 5 Common Bike Technique Mistakes
Beginner Tip 34 - 5 Common Bike Technique Mistakes. On this week's episode:
- Bike Fit
- Unnecessary muscle tensions
- Rocking the upper body
- Bike handling - cornering and descending
- Breathing
- That Triathlon Show website
- Beginner Training Plans
- Coaching
- Beginner Tip 4 - Getting started with Bike Training
- Beginner Tip 15 - The 7 Best Investments for Beginner Triathletes
Heart Rate Variability (HRV) - Applications and Insights in 2018 and Beyond with Marco Altini | EP#144
How should triathletes, runners, cyclists and other athletes use and apply heart rate variability (HRV) in practice, to actually improve their response to training? And what other insights are there to be gained from measuring HRV? Data scientist Marco Altini, founder of HRV4Training, has the answers. IN THIS EPISODE YOU'LL LEARN ABOUT:
- The main practical applications of HRV and how to use it to guide training and recovery needs
- Short-term (daily) vs. long-term (7-day rolling average) HRV pros and cons
- Potential drawbacks of HRV: can it cause athletes to hold back unnecessarily?
- Additional insights made possible with daily HRV measurements and the HRV4Training app
- The latest trends in the HRV field of research
- The future of HRV research and HRV4Training
- Heart Rate Variability (HRV) for triathletes with Dan Plews | EP#42
- HRV4Training website
- Marco Altini's personal website
- Heart Rate Variability: a (deep) primer
- Summary of HRV measurement best practices
- How to use HRV to guide training: the basics
- Heart Rate Variability is a Moderating Factor in the Workload-Injury Relationship of Competitive CrossFit™ Athletes
- Putting to use the latest sports science using HRV4Training (study with runners using HRV to guide training)
- Other HRV publications
Beginner Tip 33 - 5 Common Swim Technique Mistakes
Beginner Tip 33 - 5 Common Swim Technique Mistakes. On this week's episode:
- Breathing
- Head position
- Body position and posture
- Stroke rhythm
- Stroke direction and trajectory
- That Triathlon Show website
- Beginner Training Plans
- Coaching
- Training plan, coaching, and product bundle GIVEAWAY
- Beginner Tip 3 - Troubleshooting Swim Technique and Swim Training
Effective run training and race planning using the Stryd running power meter with Matt Bevil | EP#143
Learn how to train more effectively using running power meters and how to race better with proper power planning in this interview with Matt Bevil, Director of Coaching at Stryd. IN THIS EPISODE YOU'LL LEARN ABOUT:
- How to train at the right intensity using power. Not in the right zone, but at the right intensity.
- How to perform better on race day using power data in your race planning and execution.
- Using Leg Spring Stiffness (LSS) to identify fatigue, and its application for injury prevention.
- Muscular endurance training - quantifying hill training using run power data.
- What's next for Stryd and running power meters?
- Training plan, coaching, and product bundle GIVEAWAY
- Running Power Meters with Chris Hague | EP#59
- Running with Power Revisited - Advanced Analysis with Steve Palladino | EP#93
- Stryd's website
- Stryd Community Facebook Group
- Stryd Power Coaching Facebook Group
- Palladino Power Project Facebook Group
Beginner Tip 32 - 3 Rules For Planning Your Training Week
Beginner Tip 32 - 3 Rules For Planning Your Training Week. On this week's episode:
- Spread out your rest days
- Spread out workouts in each discipline
- Spread out hard days and easy days
- That Triathlon Show website
- Beginner Training Plans
- Coaching
- Training plan, coaching, and product bundle GIVEAWAY
- The Beginner's Guide to Training Plans | EP#84
- Beginner Tip 7 - Training for a Sprint Distance Triathlon
- Beginner Tip 8 - Training for an Olympic Distance Triathlon
How to DREAM Big and achieve your goals and dreams with Ian Hacon | EP#142
Ian Hacon is an age-group triathlete and CEO turned energy coach and business owner with the dream to qualify for the Ironman World Championships in Kona. To do so, he needs to shave more than two hours from his current best Ironman time (12:18). In this case study, he explains how he will accomplish this using a system he calls DREAM. IN THIS EPISODE YOU'LL LEARN ABOUT: -Dream it - painting the canvas -Routines - including the importance of sleep -Effort - nobody said it would be easy -Accountability - the importance of a coach and a peer group -Mindset - the difference of having a growth versus a fixed mindset SHOWNOTES: https://scientifictriathlon.com/tts142/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! August 2018 promo - get 20% off your order with the code TTS20! ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code THATTRIATHLONSHOW. LINKS AND RESOURCES:
- Ian's TEDx talk - How to DREAM Big and achieve your goals and dreams
- How To DREAM Big Facebook Group
- Ian's business website - Yellow Brick Road
- Ian's Twitter profile
- Training plan, coaching, and product bundle GIVEAWAY
Beginner Tip 31 - Training zones and workout types 101
Beginner Tip 31 - Training zones and workout types 101. On this week's episode:
- Low-intensity (Zone 1 and Z2) workouts: recovery and aerobic endurance
- Moderate intensity (Zone 3 and low Z4) workouts: tempo, sweet spot, and sub-threshold
- High-intensity (mid-Z4 and Z5) workouts: threshold and VO2max
- Anaerobic and sprint training workouts (Z6+)
- That Triathlon Show website
- Beginner Training Plans
- Coaching
- Training plan, coaching, and product bundle GIVEAWAY
- Training Zones part 1: Swimming | EP#27
- Training Zones part 2: Cycling | EP#29
- Training Zones part 3: Running | EP#30
- How to drink when you're running - Precision Hydration blog post
Foam rolling: benefits, protocol, and scientific evidence with David Behm | EP#141
Professor David Behm has published multiple studies on the topic of foam rolling. In this interview he gives a complete overview of the scientific evidence in foam rolling and its practical implications in terms of protocols, use cases and what sorts of benefits triathletes can expect from foam rolling. IN THIS EPISODE YOU'LL LEARN ABOUT: -The benefits of foam rolling for triathletes and athletes in general -Foam rolling and its impact on range of motion and recovery -Protocols for foam rolling: when should you roll and how much is needed -Different rollers: do you really need a hard and painful roller? -A summary of the scientific evidence on static stretching SHOWNOTES: https://scientifictriathlon.com/tts141/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! August 2018 promo - get 20% off your order with the code TTS20! ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code THATTRIATHLONSHOW. LINKS AND RESOURCES:
- David's ResearchGate profile
- Podcast episodes and blog posts on strength training
- Performance Health
Beginner Tip 30 - Managing Run Training For Injury Prone Triathletes
Beginner Tip 30 - Managing Run Training For Injury Prone Triathletes. On this week's episode:
- Hiking, cross-country skiing, and other endurance cross-training modalities
- Weight lifting, functional strength and other non-endurance cross-training modalities
- Make whatever running you can do high-quality, hard workouts if possible
- That Triathlon Show website
- Beginner Training Plans
- Coaching
- Injury prevention and recovery methods for triathletes with Nate Koch | EP#114
- The Triathlete's Strength Training Formula | EP#81
The Trisutto Way of Triathlon Training with Carson Christen | EP#140
Carson Christen is a sport scientist and professional endurance coach with Trisutto. We discuss the Trisutto approach to triathlon training and its components, including specific aspects of swimming, biking, running, strength training and nutrition. IN THIS EPISODE YOU'LL LEARN ABOUT:
- An overview of Trisutto's training philosophy
- A typical training week based on this approach for an age-group triathlete
- Specific aspects of training for the swim, including focusing on "quality strokes" and the use of tools
- Specific aspects of training for the bike, including low-cadence work and MMM-workouts
- Specific aspects of training for the run, including strength-based running, form and posture.
- Carson's take on strength training and nutrition
- Common mistakes age-group triathletes make and how to avoid them
Beginner Tip 29 - Metrics You Should Be Tracking
Beginner Tip 29 - Metrics You Should Be Tracking. On this week's episode:
- Process metrics - compliance, volume, and distribution
- Performance metrics - race results and placements, benchmark and key workout performance
- Metrics you should not worry about - TSS, CTL and the PMC in general, distances, volume (!)
- That Triathlon Show website
- Beginner Training Plans
- Coaching
- The Beginner's Guide to Training Plans | EP#84
- Training Zones part 1: Swimming | EP#27
- Training Zones part 2: Cycling | EP#29
- Training Zones part 3: Running | EP#30
Designing interval training: 10 things you have to know | EP#139
Do you know how to deliberately structure your interval workouts to achieve specific physiological outcomes and maximise the benefits of the hard work you put in? If not, it's time to get started, and this episode will be your guide. IN THIS EPISODE YOU'LL LEARN ABOUT: -The importance of time at VO2max and how much of it do you need? -Using long intervals to the best effect and optimising their structure -Using short intervals to the best effect and optimising their structure -How to manipulate interval duration, modality and intensity to achieve a desired workout nature -How to manipulate recovery interval duration, modality and intensity to achieve a desired workout nature SHOWNOTES: https://scientifictriathlon.com/tts139/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code THATTRIATHLONSHOW. LINKS AND RESOURCES: - Interval Training - Science and Application part 1 with Paul Laursen | EP#128 - Interval Training - Science and Application part 2 with Paul Laursen | EP#129 - Interval Training, Solutions to the Programming Puzzle : Part I: Cardiopulmonary Emphasis. - Interval Training, Solutions to the Programming Puzzle : Part II: Anaerobic Energy, Neuromuscular Load and Practical Applications. - Scientific Triathlon training camp in the Algarve, Portugal, 20-27 Ocotber 2018 - McMillan Running Calculator RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Beginner Tip 28 - Triathlon Hydration Fundamentals
Beginner Tip 28 - Triathlon Hydration Fundamentals. On this week's episode:
- Day to day hydration and monitoring your hydration status
- Hydration in races and workouts
- Hydration pre-loading for races and workouts
- Rehydrating after races and workouts
- That Triathlon Show website
- Beginner Training Plans
- Coaching
- Hydration, sodium and cramping with Andy Blow | EP#49
- How to tell if you’re dehydrated - Precision Hydration article
- How to hydrate properly during a triathlon - Precision Hydration article
- How to START hydrated and why that's so important - Precision Hydration article
- How to rehydrate quickly and improve your recovery - Precision Hydration article
Heat adaptation and triathlon performance with Stephen Cheung | EP#138
In this interview we discuss racing in the heat and heat adaptation for triathlon and other endurance sports with professor Stephen Cheung, who runs a research lab investigating the effects of environmental stress on human physiology and performance. IN THIS EPISODE YOU'LL LEARN ABOUT: -How heat affects triathlon and endurance performance -The best ways to mitigate the negative effects of heat -Heat adaptation benefits and protocols -Example: how to structure a heat adaptation training phase when preparing for Kona SHOWNOTES: https://scientifictriathlon.com/tts138/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code THATTRIATHLONSHOW. LINKS AND RESOURCES: * Cycling Science and Myth Busting Part 1 with Stephen Cheung | EP#74 * Cycling Science and Myth Busting Part 2 with Stephen Cheung | EP#75 * Advanced power training with Xert - Armando Mastracci and Stephen Cheung | EP#86 * Brain training and psychobiology of endurance performance with professor Samuele Marcora | EP#17 * Scientific Triathlon training camp in the Algarve, Portugal, 20-27 Ocotber 2018 * Xert Cycling Software * PEZ Cycling News Toolbox * Twitter - @EELBrock * How to measure your sweat rate to improve your hydration strategy * How to estimate how much sodium you lose in your sweat RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Beginner Tip 27 - Triathlon Nutrition Fundamentals
Beginner Tip 27 - Triathlon Nutrition Fundamentals. On this week's episode:
- Eat everything
- Eat quality
- Eat enough and with enough frequency
- Do not focus on macro-nutrients
- Supplements
- Sports nutrition products
- That Triathlon Show website
- Beginner Training Plans
- Coaching
- Beginner Tip 12 - Training when overweight and how to lose weight
- Triathlon Nutrition: Calories, Carbs, Fats, and Proteins - part 1 | EP#94
- Triathlon Nutrition: Calories, Carbs, Fats, and Proteins - part 2 | EP#95
- Nutrition before, during and after workouts | EP#100
- Body composition and how to get to your triathlon race weight | EP#113
- "The Endurance Diet" by Matt Fitzgerald
- "Salt Sugar Fat" by Michael Moss
- How to drink when you're running - Precision Hydration blog post
Mobility, Stability, and Strength with Erin Carson | EP#137
Erin Carson is a strength and conditioning coach (and a top age-group triathlete herself) in Boulder, where she works with some of the best triathletes in the world, including Flora Duffy, Mirinda Carfrae, and Tim O'Donnell. She discusses how to work on mobility, stability, and strength, in order to be faster, stronger, and healthier, all leading to improved triathlon performance. IN THIS EPISODE YOU'LL LEARN ABOUT: -What a typical session in the gym (of at most 45 minutes) might look like -Exercises and methods to improve mobility of the ankles, hips, and shoulders -Exercises and methods to improve core stability -Exercises and methods to improve and maintain strength -What aspects of mobility, stability and strength can be generalised to all triathletes, and where might you need individual assessments SHOWNOTES: https://scientifictriathlon.com/tts137/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code THATTRIATHLONSHOW. LINKS AND RESOURCES: -ECFit Boulder website -Triathlon Strength Training resource page on scientifictriathlon.com -Triathlon Strength Training in 2018 - The Definitive Guide -The Triathlete's Strength Training Formula | EP#81 -ECFit Boulder app - Appstore -ECFit Boulder app - Google Play -Scientific Triathlon training camp in the Algarve, Portugal, 20-27 Ocotber 2018 RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.comor connect on Twitter - my handle is @SciTriat.
Beginner Tip 26 - How many weeks do you need to train for a race?
Beginner Tip 26 - How many weeks do you need to train for a race? On this week's episode:
- How long should you train for your first ever triathlon?
- The difference between general preparation and specific preparation
- How long should you train for longer races?
- That Triathlon Show website
- Beginner Training Plans
- Coaching
- Beginner Tip 7 - Training for a Sprint Distance Triathlon
- Beginner Tip 8 - Training for an Olympic Distance Triathlon
- Beginner Tip 2 - Do I Have To Do a Sprint Triathlon First?
The New Science of Running Form | EP#136
A large study (N=97) recently conducted at Loughborough University gives us the best insights we have so far in what aspects of running form and technique actually matter in terms of bringing about improved running economy, and improved performance. IN THIS EPISODE YOU'LL LEARN ABOUT: -39% of running economy variance can be explained with just 3 individual running form parameters. -31% of running performance variance can be explained with just 4 individual running form parameters. -The impact on running performance and economy of braking, vertical oscillation, stride parameters (ground contact time, stride rate, stride length, etc), posture, and lower limb angles SHOWNOTES: https://scientifictriathlon.com/tts136/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code THATTRIATHLONSHOW. LINKS AND RESOURCES: * Running Technique is an Important Component of Running Economy and Performance * Scientific Triathlon training camp in the Algarve, Portugal, 20-27 Ocotber 2018 * Running science: economy, strength training, lactate threshold, and performance predictors with Jordan Santos | EP#117 * Running form and the search for common ground among top coaches, researchers, physicians, and physical therapists with Jonathan Beverly | EP#116 * Running form, biomechanics, shoes, and myths part 1 with Dr. Thomas Hughes | EP#110 * Running form, biomechanics, shoes, and myths part 2 with Dr. Thomas Hughes | EP#111 * Dysfunctional movement patterns, injuries and reduced performance with James Dunne| EP#45 * All Running-related episodes on That Triathlon Show RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Beginner Tip 25 - 4 Ways to Use Hills in Training
Beginner Tip 25 - 4 Ways to Use Hills in Training. On this week's episode:
- Aerobic endurance workouts
- Muscular endurance workouts
- VO2max workouts
- Neuromuscular training
- Algarve Training Camp
- That Triathlon Show website
- Beginner Training Plans
- Coaching
- Beginner Tip 24 - Getting Started with Interval Training
- Beginner Tip 21 - 5 Tips for Pacing your Workouts
- Training Zones part 2: Cycling | EP#29
- Training Zones part 3: Running | EP#30
Case study: From Blowing Up on a 250 m Swim to Prospective 70.3 Worlds Qualifier | EP#135
Brett Amos is an Australian age-group triathlete currently looking to qualify for 70.3 Worlds. When he started doing triathlon 7 years ago, he blew up after 50 meters of a 250 m swim in his first race. Some of the key reasons for his improvements have been swim video analysis, joining a swim squad, and getting a triathlon coach. IN THIS EPISODE YOU'LL LEARN ABOUT: -The importance of getting a swim video analysis done and joining a swim squad -The value of having a triathlon coach -How Brett fits training in around family and work with "invisible training" -Brett's top tips for other age-groupers SHOWNOTES: https://scientifictriathlon.com/tts135/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! LINKS AND RESOURCES: *Swim training structure the Swim Smooth way with Paul Newsome (part 1) | EP#132 *Swim training structure the Swim Smooth way with Paul Newsome (part 2) | EP#133 *Case study: How David qualified for Kona by training smarter and getting the details right | EP#130 *Age-group triathlon case study with Jordan and Jesse Sorrick | EP#124 *Training Camps with Mikael in the Algarve, Portugal RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.comor connect on Twitter - my handle is @SciTriat.
Beginner Tip 24 - Getting Started with Interval Training
Beginner Tip 24 - Getting Started with Interval Training. On this week's episode:
- Who should and shouldn't do intervals?
- How do you structure your training week to include intervals?
- How do you structure and progress the interval workouts themselves?
- Algarve Training Camp
- That Triathlon Show website
- Beginner Training Plans
- Coaching
- Beginner Tip 6 - Slow and steady endurance or hard intervals?
- Interval Training – Science and Application part 1 with Paul Laursen | EP#128
- Interval Training – Science and Application part 2 with Paul Laursen | EP#129
- The Great Debate: Intensity vs. Volume | EP#16
- Training Zones part 1: Swimming | EP#27
- Training Zones part 2: Cycling | EP#29
- Training Zones part 3: Running | EP#30
“How Should I Use My X Hours of Training Time per Week?” with AJ Johnson | EP#134
Coach AJ Johnson of D3 Multisport reveals how he would structure the triathlon training of age-groupers with varying amounts of available time, from 5 hours to 25 hours per week. IN THIS EPISODE YOU'LL LEARN ABOUT: -How to train with 5-6 hours per week of training -How to train with 7-10 hours per week of training -How to train with 11-15 hours per week of training -How to train with 16+ hours per week of training SHOWNOTES: https://scientifictriathlon.com/tts134/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! LINKS AND RESOURCES: *AJ’s profile on the D3 Multisport website *AJ’s articles on Training Peaks *Quality over quantity for age-group triathletes with Mike Ricci | EP#98 RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.comor connect on Twitter - my handle is @SciTriat.
Beginner Tip 23 - Open Water Swim Training
Beginner Tip 23 - Open Water Swim Training. On this week's episode:
- Being comfortable in the open water
- Open water skills development
- Open water swim fitness training
- That Triathlon Show website
- Beginner Training Plans
- Coaching
- Beginner Tip 3 - Troubleshooting Swim Technique and Swim Training
- All That Triathlon Show swimming episodes on one page
Swim training structure the Swim Smooth way with Paul Newsome (part 2) | EP#133
Paul Newsome coaches thousands of triathletes and open water swimmers every year through his company Swim Smooth with its local squad in Perth, through international courses and clinics, and as a coach education consultant for British Triathlon. This is part 2 of 2 of my interview with Paul. IN THIS INTERVIEW YOU'LL LEARN ABOUT: -What types of swim workouts triathletes should include in their swim training -What a typical weekly swim training structure might look like for triathletes -The case for focusing on your threshold speed / Critical Swim Speed (CSS) -Progression over periodisation -Swim technique: different strokes for different folks -Swim training equipment and toys you should be using- SHOWNOTES: https://scientifictriathlon.com/tts133/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! LINKS AND RESOURCES: * All That Triathlon Show swimming episodes on one single page * Swimsmooth's website * Rhythm, Timing And Stroke Rate In Swimming (Swim Smooth article) * The Swim Smooth Stroke Rate Ramp Test (Swim Smooth article) * Paul's book "Swim Smooth - The Complete Coaching System For Swimmers And Triathletes" * Critical Swim Speed (CSS) Calculator RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Swim training structure the Swim Smooth way with Paul Newsome (part 1) | EP#132
Paul Newsome coaches thousands of triathletes and open water swimmers every year through his company Swim Smooth with its local squad in Perth, through international courses and clinics, and as a coach education consultant for British Triathlon. This is part 2 of 2 of my interview with Paul. IN THIS INTERVIEW YOU'LL LEARN ABOUT: -What types of swim workouts triathletes should include in their swim training -What a typical weekly swim training structure might look like for triathletes -The case for focusing on your threshold speed / Critical Swim Speed (CSS) -Progression over periodisation -Swim technique: different strokes for different folks -Swim training equipment and toys you should be using- SHOWNOTES: https://scientifictriathlon.com/tts133/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! LINKS AND RESOURCES: * All That Triathlon Show swimming episodes on one single page * Swimsmooth's website * Rhythm, Timing And Stroke Rate In Swimming (Swim Smooth article) * The Swim Smooth Stroke Rate Ramp Test (Swim Smooth article) * Paul's book "Swim Smooth - The Complete Coaching System For Swimmers And Triathletes" * Critical Swim Speed (CSS) Calculator RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.comor connect on Twitter - my handle is @SciTriat.
Beginner Tip 22 - Dealing with shift work and irregular schedules (plus a Strength Training question)
Beginner Tip 22 - Dealing with shift work and irregular schedules (plus a Strength Training question). On this week's episode:
- How to deal with shift work, when you never know if you'll feel great or completely dead
- How to incorporate strength training in your program without draining yourself for other workouts
- That Triathlon Show website
- Beginner Training Plans
- Coaching
- Triathlon Strength Training in 2018 - The Definitive Guide
- The Triathlete's Strength Training Formula | EP#81
Optimal Bike Pacing and Best Bike Split with Ryan Cooper | EP#131
Ryan Cooper, founder of Best Bike Split, chief scientist at Training Peaks and a world-leading expert on the physics of cycling joins us to teach optimal bike pacing in your triathlon bike leg. IN THIS EPISODE YOU'LL LEARN ABOUT: -General and specific pacing advice for half and full distance triathlons -Pacing for draft legal racing - when is the right time to make a break? -How should you adjust your power and effort for hills, headwinds and crosswinds? -Aerodynamics vs. Power vs. Weight - how do they impact how fast we get around a bike course, and which should we prioritise? -How triathletes can use the Best Bike Split software to plan their ideal race in great detail SHOWNOTES: https://scientifictriathlon.com/tts131/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! LINKS AND RESOURCES: *Best Bike Split website *Aerodynamics, Rolling Resistance, Weight, and Return On Investment with Sebastian Schluricke | EP#90 *How to shave 14 minutes off your Ironman bike split with Jon and Chris Thornham | EP#31 *Aerodynamics mastery and free speed on the bike with Nuno Prazeres | EP#25 RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is@SciTriat.
Beginner Tip 21 - 5 Tips for Pacing your Workouts
Beginner Tip 21 - 5 Tips for Pacing your Workouts. On this week's episode:
- Always aim to finish strong!
- What you do in training, you will do in racing, so go for negative splits
- Associate your perceived effort and prescribed intensity with race paces
- Don't fall in the moderate-intensity trap
- Practice constantly to get experience
- That Triathlon Show website
- Beginner Training Plans
- Coaching
- Training Zones part 1: Swimming | EP#27
- Training Zones part 2: Cycling | EP#29
- Training Zones part 3: Running | EP#30
- 80/20 Triathlon: Get Faster By Training Slower with David Warden | EP#121
Case study: How David qualified for Kona by training smarter and getting the details right | EP#130
David Nicholls is an age-group triathlete from the UK who recently qualified for Kona. He shares how he achieved this goal by being smarter, paying more attention to detail, and therefore getting the most out of his crunched-for-time training budget IN THIS EPISODE YOU'LL LEARN ABOUT: -How David changed his approach to nutrition completely, which he attributes as the main reason for his success. -Improving your knowledge base and becoming smarter in all aspects of the sport through dedicated research -How David structured his training in general, and his swim, bike and run training specifically -The importance strength training and sleep and recovery had for him -How he managed to get his training done around a busy job and having a baby in the family -Improving -David's top tip for age-groupers in general, and those wanting to qualify for Kona. SHOWNOTES: https://scientifictriathlon.com/tts130/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! https://www.precisionhydration.com/pages/triathlon.html?source=thattriathlonshow LINKS AND RESOURCES: * Race-day fueling and The Core Diet with Jesse Kropelnicki | EP#40 * The Triathlete's Strength Training Formula | EP#81 * What Olympic swimmers REALLY eat - video recommended by David RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is@SciTriat.
Beginner Tip 20 - Running Cadence
Beginner Tip 20 - Running Cadence. On this week's episode:
- Increase cadence to avoid overstriding and reduce injury risk
- Increase cadence to run more efficiently
- What's the magic number of steps per minute to aim for?
- How do you practise and increase your cadence?
Interval Training - Science and Application part 2 with Paul Laursen | EP#129
Paul Laursen is adjunct professor and performance physiologist at AUT, he lead the Performance Physiology Team at High Performance Sport New Zealand for both the London and Rio Olympic cycles, and he coaches several elite triathletes. In this two-part interview, we dive deep into all things interval training for triathletes. IN THIS EPISODE YOU'LL LEARN ABOUT: -The three target systems and six types of intervals? -What types of intervals are most beneficial for triathletes? -How to use different variables (duration, intensity, rest, etc.) when planning your interval training -How to prescribe and measure interval workouts -Should you go to the well in interval training or not? -Case study of Kyle Buckingham and the ketogenic diet SHOWNOTES: https://scientifictriathlon.com/tts129/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! LINKS AND RESOURCES: * Plews and Prof website * Video's from Martin Buchheit's presentation on interval training RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is@SciTriat.
Interval Training - Science and Application part 1 with Paul Laursen | EP#128
Paul Laursen is adjunct professor and performance physiologist at AUT, he lead the Performance Physiology Team at High Performance Sport New Zealand for both the London and Rio Olympic cycles, and he coaches several elite triathletes. In this two-part interview, we dive deep into all things interval training for triathletes. IN THIS EPISODE YOU'LL LEARN ABOUT: -The three target systems and six types of intervals? -What types of intervals are most beneficial for triathletes? -How to use different variables (duration, intensity, rest, etc.) when planning your interval training -How to prescribe and measure interval workouts -Should you go to the well in interval training or not? -Case study of Kyle Buckingham and the ketogenic diet SHOWNOTES: https://scientifictriathlon.com/tts128/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! LINKS AND RESOURCES: * Plews and Prof website * Video's from Martin Buchheit's presentation on interval training * Triathlon Strength Training in 2018 - The Definitive Guide RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is@SciTriat.
Beginner Tip 19 - Mastering Triathlon Transitions
Beginner Tip 19 - Mastering Triathlon Transitions. On this week's episode:
- Practise
- Simplify
- Know your event
- Execute on race day
- Specific tips for T1
- Specific Tips for T2
- That Triathlon Show website
- Beginner Training Plans
- Coaching
- 5 keys to running well off the bike | EP#48
Breathing and The Oxygen Advantage with Patrick McKeown | EP#127
Can a different way of breathing make you a better triathlete? International best-selling author Patrick McKeown, creator of the revolutionary Oxygen Advantage technique tells us about how breathing can improve your performance in both triathlon and general health. IN THIS EPISODE YOU'LL LEARN ABOUT: -Nose breathing and taking smaller breaths -Benefits for triathletes: improved VO2max, running eonomy, oxygen delivery, delayed lactic acid onset, CO2-tolerance, injury prevention, and legal EPO -Health benefits: improved sleep, concentration, and reduced stress and anxiety -Assess your breathing with the simple BOLT-test -How to implement the Oxygen Advantage techniques in your everyday life and in triathlon training SHOWNOTES: https://scientifictriathlon.com/tts127/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com SPONSORS: Precision Hydration- One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! LINKS AND RESOURCES: *Oxygen Advantage website *The Science of Oxygen Advantage *Oxygen Advantage free Facebook group *2 hour instruction webinar with Patrick McKeown *Simulating Altitude Training video *Measure your BOLT score video RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is@SciTriat.
Special Episode - Algarve Training Camp 20 to 26 May 2018
Special Episode - Algarve Training Camp 20 to 26 May 2018
- Quarteira, Portugal
- Sunday 20 May (check-in) to Sunday 27 May (check-out). Training days 21 to 26 May.
- Exclusive camp - only 4 athletes in a private apartment right on the beach!
- 580 euros, including accommodation, coaching, access to track and pool, swim and run video analysis, and personal athlete report post-camp
Effective Swimrun Training with Andy Bow | EP#126
Swimrun is an exciting sport and a fantastic experience recommended for any triathlete. But how do you best train for one - whether you want to complete or compete? Andy Blow, former elite triathlete and founder of Precision Hydration joins us to discuss effective Swimrun training. IN THIS EPISODE YOU'LL LEARN ABOUT: -Fitness prerequisites for signing up for a Swimrun -How to train for completing a Swimrun -How to train for being competitive in a Swimrun -How different is the swim and run training for swimrun compared to swim and run training in triathlon? -Swimrun gear advice and recommendations -Swimrun Nutrition and Hydration advice and recommendations SHOWNOTES: https://scientifictriathlon.com/tts126/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! LINKS AND RESOURCES: * Hydration, sodium and cramping with Andy Blow | EP#49 * How to train for a Swimrun | EP#57 * Åland Swimrun with Simon Brierley and Mikael Eriksson | EP#63 * Percision Hydration's Free online sweat test * Ötillö Swimrun World Series website * Åland Swimrun RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Top-10 books, blogs, and resources for triathletes | EP#125
"What's your favourite book, blog, or resource related to triathlon?" is a question I ask all my guests on the podcast. But today I answer that question myself. Ten times! IN THIS EPISODE YOU'LL LEARN ABOUT: -My Top-10 books, blogs or resources related to triathlon. Some well-known, some hidden gems you've probably never heard of. -A few bonus honourable mentions -And some books, blogs or resources that I suspect would be strong candidates for the list, but I haven't read/listened to/watched them enough to place them on my list at this point. SHOWNOTES: https://scientifictriathlon.com/tts125/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! LINKS AND RESOURCES: * Running with Power Revisited - Advanced Analysis with Steve Palladino | * To lab test or not to lab test with Alan Couzens | EP#79 * Mind, body, and the curiously elastic limits of human performance with Alex Hutchinson | EP#101 * Dysfunctional movement patterns, injuries and reduced performance with James Dunne | EP#45 * Structured, power-based cycling training with Chad Timmerman | * Joe Friel's advice for improving training structure and periodize your way to success | EP#1 * How to use data to get faster with Jim Vance | EP#7 * Cycling Science and Myth Busting Part 1 with Stephen Cheung | EP#74 * Cycling Science and Myth Busting Part 2 with Stephen Cheung | EP#75 * Race-day fueling and The Core Diet with Jesse Kropelnicki | EP#40 * Training with power meters for triathletes with Hunter Allen | EP#103 * Balancing a Big Life with Big Performance - Matt Dixon | EP#60 * Training Peaks blog * Palladino Power Project Facebook Group * https://docs.google.com/document/u/1/d/e/2PACX-1vRwRFiXs6hJgygdwyzT33sDis7a70bICb2kymTs12GhhtkZi_vO5bJdzu-RUTR6953uKPbHSeR2H1yy/pub * Alan Couzens' blog * TrainerRoad Ask A Cycling Coach Podcast * Kinetic Revolution with James Dunne * Alex Hutchinson's Sweat Science Blog * Matt Fitzgerald's "The Endurance Diet", "80/20 Running", and "How Bad Do You Want It?" * The "Swim Smooth" book * "Triathlon Science" book by Joe Friel and Jim Vance * ResearchGate * "Daniel's Running Formula" by Jack Daniels * triathlonlive.tv https://triathlonlive.tv/ * Bodybuilding.comhttps://www.bodybuilding.com/index.html * Sigma Nutrition Radio (podcast) * "The Endurance Training Diet and Cookbook" by Jesse Kropelnicki * DC Rainmaker website * Precision Hydration blog * "80/20 Triathlon" by Matt Fitzgerald and David Warden * "Training and Racing With a Power Meter" by Hunter Allen and Andrew Coggan * "Fast After 50" by Joe Friel * "Fast-Track Triathlete" by Matt Dixon * Global Triathlon Network Youtube channel * "Endurance Training – Science and Practice" by Inigo Mujika * "Science and Application of High-Intensity Interval Training" Paul Laursen and Martin Buchheit * "Cycling Science" by Stephen Cheung and Mikel Zabala * Purplepatch Podcast with Matt Dixon RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Beginner Tip 18 - How to Balance Swim, Bike, and Run Training
Beginner Tip 18 - How to Balance Swim, Bike, and Run Training. On this week's episode:
- The rule of thumb for how to distribute your training time across disciplines
- The variables you need to consider when adjusting this standard distribution to be ideal for you
- Examples training distributions from 5 beginner triathletes that I coach and explanations of which variables have made the distributions what they are.
Age-group triathlon case study with Jordan and Jesse Sorrick | EP#124
Jordan and Jesse Sorrick are age-group triathletes from Columbia, Missouri. In this episode we discuss how they fit the triathlon lifestyle into busy lives and how they stay motivated and consistent. IN THIS EPISODE YOU'LL LEARN ABOUT: -The importance of having a community -Get up early to train: the key to consistency -How to stay motivated -How to become a faster swimmer -Jordan's and Jesse's advice and learnings for triathletes newer to the sport SHOWNOTES: https://scientifictriathlon.com/tts124/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! Ventum - The ultimate triathlon bikes, using technology from fighter jets and Formula One race cars. Easier to build, pack, and travel with than any other tri bike. Get 110% of the value of your old bike towards the purchase of a new Ventum bike. LINKS AND RESOURCES: -Starting from zero: triathlon age-grouper success case study with Katarina Larsson & André Campos | EP#106 RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is@SciTriat.
Swimming mechanics and technique troubleshooting with David Pease, PhD | EP#123
David Pease, PhD, is a swim coach, scientist, and national lead of Sports Biomechanics at the Australian Institute of Sports (AIS). He is also the author of the Swimming Biomechanics chapter in the book Triathlon Science. IN THIS EPISODE YOU'LL LEARN ABOUT: -The key elements of swimming biomechanics: centre of mass, propulsion, and momentum -Drag: how it works in swimming and how to minimise it -The lowdown on kicking, stroke rate, and rotation -How far should you pull through with your stroke before exiting the water? -Technical troubleshooting of body position, dropped elbow and asymmetric stroke SHOWNOTES: https://scientifictriathlon.com/tts123/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! Ventum - The ultimate triathlon bikes, using technology from fighter jets and Formula One race cars. Easier to build, pack, and travel with than any other tri bike. Get 110% of the value of your old bike towards the purchase of a new Ventum bike. LINKS AND RESOURCES: *David_Pease Dave's ResearchGate profile *Triathlon Science book *All previous triathlon swimming episodes on That Triathlon Show on one page RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Beginner Tip 17 - The Magic Of Getting Out Of Your Comfort Zone
Beginner Tip 17 - The Magic Of Getting Out Of Your Comfort Zone. On this week's episode:
- 1 hour outside your comfort zone = 100 hours in your comfort zone
- Get out of your comfort zone by changing the way you train
- Get out of your comfort zone by changing where and in what conditions you train
- Get out of your comfort zone by changing who you train with
- That Triathlon Show website
- Beginner Training Plans
- Coaching
- 80/20 Triathlon: Get Faster By Training Slower with David Warden | EP#121
Training The Gut | EP#122
How well you tolerate consuming sports drinks and energy gels and how well you can absorb the energy in them and use to fuel your performance are both trainable factors that are critical for endurance performance. IN THIS EPISODE YOU'LL LEARN ABOUT: -Training the Gut methods to improve your tolerance of sports nutrition products and reduce GI-distress -Training the Gut methods to improve how much carbohydrate you can absorb and use as fuel -A two-week Gut Training protocol -Why "Train low, race high" is not a smart, and definitely not evidence-based strategy SHOWNOTES: https://scientifictriathlon.com/tts122/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! Stac - The Stac Zero is the world's quitest bike trainer. No noise and no tire wear, since it doesn't even touch the tire! It is also very portable and affordable. Even more so when using the discount code TTS20 for 20% off when you buy your Stac Zero (any of the models). LINKS AND RESOURCES: *Race-day fueling and The Core Diet with Jesse Kropelnicki | EP#40 *Nutrition before, during and after workouts | EP#100 *Training the Gut for Athletes - Asker Jeukendrup, Sports Medicine, 2017 *Two weeks of repetitive gut‐challenge reduce exercise‐associated gastrointestinal symptoms and malabsorption, Miall et al., * *** *Scandinavian Journal of Medicine & Science in Sports, 2017 *The New Science of Training Your Gut - Sweat Science *How to shave 14 minutes off your Ironman bike split with Jon and Chris Thornham | EP#31 RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
80/20 Triathlon: Get Faster By Training Slower with David Warden | EP#121
Multiple studies reveal runners, triathletes, and other endurance athletes improve the most when they consistently do 80 percent of their training at low intensity and the other 20 percent at moderate to high intensity. David Warden, co-author of 80/20 Triathlon explains why and how you will become faster if you start doing more slow training. IN THIS EPISODE YOU'LL LEARN ABOUT: -What is the 80/20 intensity distribution in practice -What is the science behind 80/20 intensity distributions -How most age-groupers fall way short of doing 80% of their training at an easy intensity: most do only 50%, if that. -Does 80/20 still apply if your total training volume is low? -Practical advice for getting started with 80/20 training. SHOWNOTES: https://scientifictriathlon.com/tts121/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! Ventum - The ultimate triathlon bikes, using technology from fighter jets and Formula One race cars. Easier to build, pack, and travel with than any other tri bike. Get 110% of the value of your old bike towards the purchase of a new Ventum bike. LINKS AND RESOURCES: * Training Priorities: Seiler's Hierarchy of Endurance Training Needs | EP#120 * 80/20 Endurance website * 80/20 Triathlon: Discover the Breakthrough Elite-Training Formula for Ultimate Fitness and Performance at All Levels * 80/20 Running: Run Stronger and Race Faster By Training Slower * Training Priorities: Seiler's Hierarchy of Endurance Training Needs | EP#120 RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is@SciTriat.
Beginner Tip 16 - What Comes After Your Race
Beginner Tip 16 - What Comes After Your Race. On this week's episode:
- Take a break or keep training
- Technique and aerobic base focus
- Finding and focusing on your weakest discipline and your technical limiters in each discipline
Training Priorities: Seiler's Hierarchy of Endurance Training Needs / EP#120
What is the hierarchy and priority order of the various elements in endurance and triathlon training? Distinguished sports scientist Stephen Seiler has summarised what we know about this from practical experience and research studies in a presentation called "Seiler's Hierarchy of Endurance Training Needs", which I review on this episode. IN THIS EPISODE YOU'LL LEARN ABOUT: -Training volume -High intensity training -Training Intensity Distribution and Polarised Training -Annual Periodisation -Micro-periodisation -Altitude and heat training -Race training and race pace training -Tapering SHOWNOTES: https://scientifictriathlon.com/tts120/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! Stac - The Stac Zero is the world's quitest bike trainer. No noise and no tire wear, since it doesn't even touch the tire! It is also very portable and affordable. Even more so when using the discount code TTS20 for 20% off when you buy your Stac Zero (any of the models). LINKS AND RESOURCES: * Seiler’s Hierarchy of Endurance Training Needs - Presentation * Tapering and peaking in triathlon: the art and the science | EP#119 * Triathlon periodisation with Chris Myers | EP#112 * High sweat sodium losses can aid the development of hyponatremia! (PH paper published in The BMJ) RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Tapering and peaking in triathlon: the art and the science | EP#119
The art and the science of tapering and peaking for triathlons uncovered. IN THIS EPISODE YOU'LL LEARN ABOUT: * How big a performance improvement can you expect from tapering? * What's the ideal taper duration? * How should your training volume, intensity, and frequency change in the taper? * What do we know from science about tapering, and how much is down to the art of coaching? * How does tapering apply when having multiple races in a short time-span? * Practical examples of the taper in training programs SHOWNOTES: https://scientifictriathlon.com/tts119/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! Ventum - The ultimate triathlon bikes, using technology from fighter jets and Formula One race cars. Easier to build, pack, and travel with than any other tri bike. Get 110% of the value of your old bike towards the purchase of a new Ventum bike. LINKS AND RESOURCES: * "How to optimize your triathlon taper" - Scientific Triathlon blog post * Tapering for triathlon competition (Mujika, 2011) * Peaking for optimal performance: Research limitations and future directions (Pyne et al., 2009) * Scientific Bases for Precompetition Tapering Strategies (Mujika and Padilla, 2003) * Effects of Tapering on Performance: A Meta-Analysis (Bosquet et al., 2007) * The Road to Gold: Training and Peaking Characteristics in the Year Prior to a Gold Medal Endurance Performance (Tønnessen et al., 2014) * Short-term performance peaking in an elite cross-country mountain biker (Rønnestad et al., 2016) * Specific Intensity for Peaking: Is Race Pace the Best Option? (Munoz et al. 2015) * A theoretical study of taper characteristics to optimize performance (Thomas and Busso, 2005) * Functional Overreaching: The Key to Peak Performance during the Taper? (Aubry et al., 2014) RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Beginner Tip 15 - The 7 Best Investments for Beginner Triathletes
Beginner Tip 15 - The 7 Best Investments for Beginner Triathletes. On this week's episode:
- Swimming lessons
- Coaching
- Physiotherapy assessment
- Bike fit
- Club/community membership
- Buy yourself time to train!
- GPS-watch
- That Triathlon Show website
- Beginner Training Plans
- Coaching
- Beginner Tip 13 - Triathlon gear you should NOT buy
- Injury prevention and recovery methods for triathletes with Nate Koch | EP#114
The mental and emotional rollercoaster of dealing with injury with Carrie Cheadle | EP#118
Mental skills coach and sports psychologist Carrie Cheadle discusses the emotional and mental challenges of dealing with injury, and how triathletes can make the most of their forced time out if injury strikes. IN THIS EPISODE YOU'LL LEARN ABOUT: * Adjusting triathlon goals and making new injury recovery goals * Visualization to get healthy and improve performance once you're back racing * How breathing exercises and meditation to manage stress can speed up recovery * The importance of acceptance of the situation SHOWNOTES: https://scientifictriathlon.com/tts118/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! Stac - The Stac Zero is the world's quietest bike trainer. No noise and no tire wear, since it doesn't even touch the tire! It is also very portable and affordable. Even more so when using the discount code TTS20 for 20% off when you buy your Stac Zero (any of the models). LINKS AND RESOURCES: * Carrie's website * Mental skills and the psychology of suffering with Carrie Cheadle | EP#97 * Injury prevention and recovery methods for triathletes with Nate Koch | EP#14 * The Injured Athletes Club - Carrie's Facebook group * Are athletes winning the war on cramp? * STAC Zero variable resistance trainer - special preorder offer RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is@SciTriat.
Running science: economy, strength training, lactate threshold, and performance predictors with Jordan Santos | EP#117
Jordan Santos, associate professor, discusses a number of topics within running science and their practical implications for triathletes.
IN THIS EPISODE YOU'LL LEARN ABOUT: * Lactate testing best practices, validity of field testing to estimate lactate threshold, and using heart rate variability to estimate lactate threshold in the near future? * Running Economy: how important is it and how can it be improved? * Strength training for running and its impact on performance * The best predictors of running performanceSHOWNOTES: https://scientifictriathlon.com/tts117/
THAT TRIATHLON SHOW HOMEPAGE:www.thattriathlonshow.com
SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free!Ventum - The ultimate triathlon bikes, using technology from fighter jets and Formula One race cars. Easier to build, pack, and travel with than any other tri bike. Get 110% of the value of your old bike towards the purchase of a new Ventum bike.
LINKS AND RESOURCES: The Triathlete's Strength Training Formula | EP#81 Brain training and psychobiology of endurance performance with professor Samuele Marcora | EP#17 Mind, body, and the curiously elastic limits of human performance with Alex Hutchinson | EP#101 Psychology and the Central Governor Model with professor Tim Noakes | EP#43 Low-carb high-fat (LCHF) for endurance sports with professor Tim Noakes To lab test or not to lab test with Alan Couzens | EP#79 What Type of Run Training Improves VO2max, the Aerobic Threshold, and Running economy? | EP#91
RATE AND REVIEW:If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Beginner Tip 14 - 9 Ways To Find Motivation To Train
Beginner Tip 14 - 9 Ways To Find Motivation To Train. On this week's episode:
- Lifestyle, Goals, Training Plan + Log
- Train with others, mix things up, rewards,
- Determine the feeling, Triggers, Get a coach
- That Triathlon Show website
- Beginner Training Plans
- Coaching
- Brendon Burchard - High Performance Habits
- Charles Duhigg - The Power of Habit
- Stickk.com
Running form and the search for common ground among top coaches, researchers, physicians, and physical therapists with Jonathan Beverly | EP#116
Jonathan is the author of Your Best Stride, former editor of Running Times, running coach, and lifelong runner. In Your Best Stride, he discusses running form and biomechanics, and his search for common ground among the world's top coaches, biomechanical researchers, physicians, and physical therapists. IN THIS EPISODE YOU'LL LEARN ABOUT: * Is there such a thing as a right way to run? * Hip flexibility, glute strength and inhibition - the top reasons preventing runners from achieving their best running form * The few form cues that are actually worth using in your running * Everyday habits and how they affect running form * Is a high cadence really all that necessary? * What's the experts' consensus on running shoes? SHOWNOTES: https://scientifictriathlon.com/tts116/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! Stac - The Stac Zero is the world's quitest bike trainer. No noise and no tire wear, since it doesn't even touch the tire! It is also very portable and affordable. Even more so when using the discount code TTS20 for 20% off when you buy your Stac Zero (any of the models). LINKS AND RESOURCES: * Jonathan's website * "Your Best Stride" - book by Jonathan Beverly * Dysfunctional movement patterns, injuries and reduced performance with James Dunne | EP#45 * Running form, biomechanics, shoes, and myths part 1 with Dr. Thomas Hughes | EP#110 * Running form, biomechanics, shoes, and myths part 2 with Dr. Thomas Hughes | EP#111 * STAC Zero variable resistance trainer - special preorder offer * Are athletes winning the war on cramp? RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Bike maintenance 101 and become your own mechanic with Jimmy Seear | EP#115
Jimmy Seear, co-founder of Ventum, former pro triathlete and an extraordinary bike mechanic discusses basic bike maintenance, how to clean your bike and when, and other things you have to know related to caring for and maintaining your bike to save you both headaches, speed, and money. IN THIS EPISODE YOU'LL LEARN ABOUT:
- A clean bike is a fast bike: how to wash your bike and when
- Basic bike repairs you need to know
- What tools do you need in your bike maintenance toolbox
- What's the best way and the best resources to learn more about cleaning, caring for, repairing, and maintaining your bike?
- Ventum's website
- Park Tool Blog
- Park Tool Youtube Channel
- Pedro's Bike Maintenance Guides
- coaching Individual coaching by Mikael - how it works
- "Are athletes winning the war on cramp?" - Precision Hydration infographic
Beginner Tip 13 - Triathlon gear you should NOT buy
Beginner Tip 13 - Triathlon gear you should NOT buy. On this week's episode:
- Swim gear and equipment you don't need when you're a beginner
- Bike gear and equipment you don't need when you're a beginner
- Run gear and equipment you don't need when you're a beginner
- Triathlon gear and equipment you don't need when you're a beginner
Injury prevention and recovery methods for triathletes with Nate Koch | EP#114
Nate Koch, experienced physiotherapist, founder of Endurance Rehab, and author of the two chapters on injury prevention and recovery in the book Triathlon Science joins us to discuss injury prevention and recovery from injuries in triathlon. IN THIS EPISODE YOU'LL LEARN ABOUT:
- The best injury prevention methods
- Ho to find the right practitioner for you if you do get injured
- Training through injury or complete rest?
- Core training for injury prevention and triathlon performance
- Stretching, foam rolling, massage, acupuncture, taping, orthotics, and other tools in the injury prevention and recovery toolbox
- Endurance Rehab's website
- Dysfunctional movement patterns, injuries and reduced performance with James Dunne | EP#45
- coaching Individual coaching by Mikael - how it works
- "Should your hydration strategy change as you get older?" - Article by Andy on Precision Hydration
Body composition and how to get to your triathlon race weight | EP#113
A research-based review of body composition and racing weight for triathletes. IN THIS EPISODE YOU'LL LEARN ABOUT: -Different methods to assess body composition and body fat percentage, and their limitations -How to get to your goal race weight and body composition using three simple principles: appropriate rate of weight loss, appropriate protein intake, and staying away from fads -Myths and risks to avoid when it comes to getting lean and losing weight -Wat is the typical body composition (body fat percentage, weight, Fat Free Mass Index) of elite level triathletes? -Periodisation of body composition and racing weight, and the importance of not staying at race weight year round SHOWNOTES: https://scientifictriathlon.com/tts113/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! Stac - The Stac Zero is the world's quitest bike trainer. No noise and no tire wear, since it doesn't even touch the tire! It is also very portable and affordable. Even more so when using the discount code TTS20 for 20% off when you buy your Stac Zero (any of the models). LINKS AND RESOURCES: * Triathlon Nutrition: Calories, Carbs, Fats, and Proteins - part 1 | EP#94 * Triathlon Nutrition: Calories, Carbs, Fats, and Proteins - part 2 | EP#95 * Nutrition before, during and after workouts | EP#100 * Race-day fueling and The Core Diet with Jesse Kropelnicki | EP#40 * Nutrition and Athletic Performance: Position statement * Reference Values for Body Composition and Anthropometric Measurements in Athletes * International society of sports nutrition position stand: diets and body composition * Case-Study: Body Composition Periodization in an Olympic-Level Female Middle-Distance Runner Over a 9-Year Career. * How an Olympic Runner Hits Race Weight * Are athletes winning the war on cramp? RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Beginner Tip 12 - Training when overweight and how to lose weight
Beginner Tip 12 - Training when overweight and how to lose weight. On this week's episode:
- How to change your run training if you are overweight
- The most important parts of a successful weight loss phase
- What you should NOT do when trying to lose weight
- That Triathlon Show website
- Beginner Training Plans
- Coaching by Mikael - 1 slot opening up in April
Triathlon periodisation with Chris Myers | EP#112
Chris Myers, PhD, discusses planning your triathlon training on a macro level and training periodisation. Whichever plan you choose, you need a plan for your training on a macro level, and have an idea of how your training will evolve over the timespan of at least a season. IN THIS EPISODE YOU'LL LEARN ABOUT:
- The importance of big picture/macro planning of triathlon training
- Different training periodisation methodologies
- Whether certain kinds of periodisation are more suited for certain types of athletes or events
- When do you need to change your plan?
- Does periodisation really work or are we just assuming that it works?
- Training with power meters for triathletes with Hunter Allen | EP#103
- Level up your triathlon using Training Peaks | EP#39
- WKO4: How triathletes should use its powerful capabilities with Tim Cusick | EP#72
- Block Periodisation in Triathlon | EP#68
- Running, Peaking, and Suffering with Olympic gold-medal coach Malcolm Brown | EP#96
- The Enemy of a Good Plan is the Dream of a Perfect Plan with Dean Golich | EP#104
- Periodization Theory: Confronting an Inconvenient Truth
Running form, biomechanics, shoes, and myths part 2 with Dr. Thomas Hughes | EP#111
Thomas Hughes, PhD, discusses running form and biomechanics for triathletes. To optimize your running performance and reduce injury risk, he believes you do not need to learn to run. You just need to teach your body to learn to run. Part 2 of 2. IN THIS EPISODE YOU'LL LEARN ABOUT:
- Running cadence - why you should run at 180 steps per minute or faster
- Running shoes - how do different kinds of shoes (maximalist, minimalist and everything in-between) affect our running mechanics, and what kinds of shoes should you choose.
- Barefoot running
- Tom's take on the Pose method, Chi running, and various running devices
- Tri-mechanics website
- Dysfunctional movement patterns, injuries and reduced performance with James Dunne | EP#45
Beginner Tip 11 - Optimise for weeks and months of training, not individual workouts
Beginner Tip 11 - Optimise for weeks and months of training, not individual workouts. On this week's episode:
- The importance of having a big picture view of your training
- Train to hit the intended purpose of this workout AND all workouts coming up
- Why you should even split or negative split your workouts
Running form, biomechanics, shoes, and myths part 1 with Dr. Thomas Hughes | EP#110
Thomas Hughes, PhD, discusses running form and biomechanics for triathletes. To optimise your running performance and reduce injury risk, he believes you do not need to learn to run. You just need to teach your body to learn to run. Part 1 of 2. IN THIS EPISODE YOU'LL LEARN ABOUT:
- Not learning to run, but teaching your body to learn to run
- Common myths about running form and technique
- Sitting and how it affects running
- What you can gain from doing a running analysis
- Tri-mechanics website
- Dysfunctional movement patterns, injuries and reduced performance with James Dunne | EP#45
Science to Practice | EP#109
How do you apply endurance sports science in practice? Learn the complete process from knowing the balance between evidence-based and experience-based, interpreting and contextualising research, recognising poor research and interpretations, to applying it to improve your triathlon performance. IN THIS EPISODE YOU'LL LEARN ABOUT:
- The three-legged stool: scientific evidence, coach's experience, athlete's desire and experience.
- Don't proclaim yourself "evidence-based" and disregard experience (yours or others') for the sake of it
- Interpreting research studies, understanding different study designs and terminology, like statistical significance and effect size
- Statistically significant does not equal the absolute truth - research results is the observation of what happened, not the prediction of what will happen in the future.
- The importance of context (demographic, environmental, athletic ability, etc.)
- The importance of humility - don't be so quick to criticize. A great training plan is based on improving the individual athlete's performance, not on pegging them into the hole of the average research subject response.
- If you're not measuring you're not managing.
- The Enemy of a Good Plan is the Dream of a Perfect Plan with Dean Golich | EP#104
- "Should your hydration strategy change as you get older?" - Article by Andy on Precision Hydration
Beginner Tip 10 - Triathlon training for aging athletes
Beginner Tip 10 - Triathlon training for aging athletes. On this week's episode:
- The reasons you slow down with age.
- High-intensity interval training to counteract this performance reduction
- Strength training, nutrition, hydration, and recovery
- That Triathlon Show website
- Beginner Training Plans
- Masters Athletes: How to minimize the performance decline for aging triathletes | EP#20
- Joe Friel's advice for improving training structure and periodize your way to success | EP#1
- Mastering Triathlon as a Masters Athlete with Karen Smyers | EP#102
- The Triathlete's Strength Training Formula | EP#81
- Triathlon Strength Training - Free Core Routines
- Triathlon Nutrition: Calories, Carbs, Fats, and Proteins - part 1 | EP#94
- Triathlon Nutrition: Calories, Carbs, Fats, and Proteins - part 2 | EP#95
- Nutrition before, during and after workouts | EP#100
Practical application of sports psychology for triathletes with Dr. JoAnn Dahlkoetter | EP#108
Dr. JoAnn is a sports psychologist with 5 Olympic Gold Medalist clients, and the #1 Best-selling author of the book “Your Performing Edge”. In this episode, she shares practical ways to apply sports psychology to improve your performance in triathlon and endurance sports. IN THIS EPISODE YOU'LL LEARN ABOUT:
- Dr. JoAnn's own examples of applying sports psychology in races like the Ironman World Championships (in which she has finished second).
- Examples of how age-groupers and elite athletes she coaches have learnt to use andbenefit from sports psychology
- How and when to use visualization
- The 3 P:s - Positive image, Power words, and Present focus
- Dr. JoAnn's website
- Dr. JoAnn's Certification program
- Mental skills and the psychology of suffering with Carrie Cheadle | EP#97
Get your triathlon swim training right and avoid costly pitfalls with Gerry Rodrigues | EP#107
Triathlon swim coach Gerry Rodrigues discusses how to improve your triathlon swimming through having the right training prescription, and avoiding low-relevance training that may be relevant for pool swimmers, but not for triathletes. IN THIS EPISODE YOU'LL LEARN ABOUT:
- The 4 most common and most costly mistakes triathletes make in their swim training
- Things that pool swimmers do (and coaches prescribe) that have little relevance for triathlon swimming
- Swimming at different effort levels and the importance of putting yourself in the hurt box
- The Tower 26 training program
- Gerry's website
- The Tower 26 subscription program
- 3 foundational elements that will make you swim faster with Gerry Rodrigues | EP#3
- "How much dehydration can you tolerate during an Ironman?" Article by Andy from Precision Hydration
Beginner Tip 9 - Injury Prevention
Beginner Tip 8 - Training for an Olympic Distance Triathlon. On this week's episode:
- Training frequency, volume, distances, and program progression
- What kind of quality workouts should you be doing in your preparation?
- Should you add intensity to your brick sessions
- Examples from Mikael's beginner training plans
- That Triathlon Show website
- 8-week Olympic triathlon training plan for beginners
- 8-week sprint triathlon training plan for beginners
Starting from zero: triathlon age-grouper success case study with Katarina Larsson & André Campos | EP#106
Katarina Larsson is a triple European age-group champion, and André Campos is her coach. Katarina got started in triathlon as a 24-year old with no real background in the sport. In this episode, we dissect what it takes to become a successful age-group triathlete from both the athlete's and the coach's perspective. IN THIS EPISODE YOU'LL LEARN ABOUT:
- How to go from starting triathlon (and swimming) as an adult to winning triple European Age-Group Championships
- The importance of consistency over a looong time period, patience, and enjoyment in the process
- The coach's role and importance to athletic success
- The team effect - how having a team around you can create the consistency and give you the edge needed to succeed.
- Balancing training and the triathlon lifestyle with a busy career
Triathlon training and nutrition considerations for female athletes with Stacy Sims, PhD | EP#105
Stacy Sims, PhD, discusses female-specific considerations for training, nutrition, hydration and recovery. Women are not small men, so whether it's training or nutrition, you should be aware of these important differences compared to the male college students that are typically research subjects in endurancesports. IN THIS EPISODE YOU'LL LEARN ABOUT:
- Training, nutrition, hydration and recovery differences between men and women
- How to change your training and nutrition with your menstrualcycle
- How too much fructose may be giving you gastrointestinal problems
- Training during and after pregnancy
- Training and nutrition changes for menopausal women
- Stacy's Facebook-page
- Stacy's bio
- ROAR: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life - Stacy's book
- Training during and after pregnancy with Jocelyn McCauley | EP#33
- "How much dehydration can you tolerate during an Ironman?" Article by Andy from Precision Hydration
Beginner Tip 8 - Training for an Olympic Distance Triathlon
Beginner Tip 8 - Training for an Olympic Distance Triathlon. On this week's episode:
- Training frequency, volume, distances, and program progression
- What kind of quality workouts should you be doing in your preparation?
- Should you add intensity to your brick sessions
- Examples from Mikael's beginner training plans
- That Triathlon Show website
- 8-week Olympic triathlon training plan for beginners
- 8-week sprint triathlon training plan for beginners
The Enemy of a Good Plan is the Dream of a Perfect Plan with Dean Golich | EP#104
Dean Golich, Premier Coach and Head Performance Physiologist at Carmichael Training Systems, coach of multiple World and Olympic medalists, discusses self-coaching, the OODA-loop workflow in coaching or self-coaching, bias, and periodisation. IN THIS EPISODE YOU'LL LEARN ABOUT:
- The OODA-loop: Observe, Orientate, Decide, Act
- Self-coaching: pitfalls to avoid, knowledge requirements, education, and avoiding information overwhelm
- The role of bias in coaching an self-coaching
- Periodisation - do we really know anything about it?
- Dean's bio on the Carmichael Training Systems website
- Dean Golich: A Coaching Perspective on Performance Modeling - Youtube video
- Dean Golich: Establish an Effective Workflow in WKO4 - Youtube video
Training with power meters for triathletes with Hunter Allen | EP#103
Hunter Allen, coach and widely recognised as the co-author of "Training and Racing with a Power Meter" sheds light on how to get started with power meters, how to become an advanced user of them, and shares general bike training tips for triathletes. IN THIS EPISODE YOU'LL LEARN ABOUT:
- How to get started training with a bike power meter
- How to become a "power user" of power meters, by using things like the Performance Management Chart and quadrant analysis
- The best ways to raise your Functional Threshold Power
- Example bike training schedule for a triathlete
- Motion analysis with the Leomo Type-R device, and how it can be beneficial
- Peaks Coaching Group website
- Hunter's Bio
- Hunter Allen Power Blog
- Training and Racing with a Power Meter book
- Cutting-Edge Cycling
Beginner Tip 7 - Training for a Sprint Distance Triathlon
Beginner Tip 7 - Training for a Sprint Distance Triathlon. On this week's episode:
- The most important Principles and Priority for any beginner in their sprint triathlon preparations: consistency, competence and confidence
- Training frequency, volume, distances, and program progression
- Examples from Mikael's beginner training plans
Mastering Triathlon as a Masters Athlete with Karen Smyers | EP#102
Karen Smyers is a coach, speaker and retired world class triathlete who raced professionally until age 49! She has won three World Championship titles, both ITU and Ironman, and placed in the top-5 and top-10 in Kona several times still in her 40s. Here she shares how she stayed so competitive in her 40s. IN THIS EPISODE YOU'LL LEARN ABOUT:
- Karen's inspirational story, which has plenty of trials and tribulations
- How she trained to stay competitive in her 40s
- Advice for masters athletes who want to perform in triathlon, but also balance a career and family
- Karen's thoughts on recovery, strength training, and nutrition for masters athletes
- Being named "The triathlete most likely to be eaten by a sharkat the Sydney Olympics" by Sports Illustrated
- Karen's website
- Masters Athletes: How to minimize the performance decline for aging triathletes | EP#20
Mind, body, and the curiously elastic limits of human performance with Alex Hutchinson | EP#101
Alex Hutchinson is an award winning endurance sports journalist and author, who you may know from his column Sweat Science. His new book Endure explores human endurance performance limits, real and perceived, and how to push them further and further. IN THIS EPISODE YOU'LL LEARN ABOUT:
- How there is (almost) always a reserve of resources to tap into, even when it feels like your working at your absolute full capacity
- The similarities and differences between different models (the psychobiological model by Samuele Marcora nd Central Governor model by Tim Noakes) of how the mind imposes limits on the body
- How endurance performance is "elastically limited" by pain, muscle, oxygen, heat, thirst and fuel
- Brain endurance training and brain stimulation for improving endurance performance
- Alex' top practical tip for how to push closer to your true limits
- Alex' website
- Alex on Twitter
- Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance
Beginner Tip 6 - Slow and steady endurance or hard intervals?
Beginner Tip 6 - Slow and steady endurance or hard intervals? On this week's episode:
- General discussion on intervals, endurance and technique for beginners
- The main thing is keeping the main thing the main thing!
- Introducing interval training in swimming, biking and running, respectively
- That Triathlon Show website
- Beginner Training Plans
- Training Zones part 2: Cycling | EP#29
- Training Zones part 3: Running | EP#30
- The Beginner's Guide to Training Plans | EP#84
Nutrition before, during and after workouts | EP#100
A research-based review of nutrition before, during and after endurance exercise and competition. IN THIS EPISODE YOU'LL LEARN ABOUT:
- Hydration and carbohydrate before exercise
- Hydration and carbohydrate during exercise
- Hydration, carbohydrate, and protein after exercise
- Example meals, snacks, and supplements
- Nutrition and Athletic Performance: Position statement
- Triathlon Nutrition: Calories, Carbs, Fats, and Proteins - part 1 | EP#94
- Triathlon Nutrition: Calories, Carbs, Fats, and Proteins - part 2 | EP#95
- Triathlon Nutrition resource page on Scientific Triathlon
- Asker Jeukendrup: New position statement on Nutrition and Athletic Performance
- American College of Sports Medicine position stand. Exercise and fluid replacement.
- Dehydration and endurance performance in competitive athletes
- Nutrition for endurance sports: marathon, triathlon, and road cycling
- The use of carbohydrates during exercise as an ergogenic aid
- Pre-exercise nutrition: the role of macronutrients, modified starches and supplements on metabolism and endurance performance
- Systematic review: Carbohydrate supplementation on exercise performance or capacity of varying durations.
- The Governor has a sweet tooth - Mouth sensing of nutrients to enhance sports performance
- Short-term recovery from prolonged exercise: exploring the potential for protein ingestion to accentuate the benefits of carbohydrate supplements.
Endurance Sports Nutrition with Monique Ryan | EP#99
Monique Ryan is a registered dietitian nutritionist (RDN), author of the book "Sports Nutrition for Endurance Athletes", and has been a member of the Performance Enhancement Team for both USA Triathlon and USA Cycling. She has a wealth of experience from working with both age-groupers and elites at the very top. IN THIS EPISODE YOU'LL LEARN ABOUT:
- Common mistakes endurance athletes make with their nutrition (other than the things we already know about not eating enough veggies and too much processed food...)
- Is there a place for "labeled" or "named" diets in endurance sports nutrition
- Hydration - do we drink too much, too little, or just right?
- Supplements and deficiencies in endurance athletes
- Special considerations for females, masters athletes, vegetarians and vegans
- Monique's website
- Sports Nutrition for Endurance Athletes, 3rd Ed.
- Triathlon Nutrition: Calories, Carbs, Fats, and Proteins - part 1 | EP#94
- Triathlon Nutrition: Calories, Carbs, Fats, and Proteins - part 2 | EP#95
- Nutrition and Athletic Performance: Position statement
Beginner Tip 5 - Getting started with Run Training
Beginner Tip 5 - Getting started with Run Training. On this week's episode:
- The goals: consistency and not getting injured!
- The rules: gradual progression of run volume, not increasing volume and intensity simultaneously, and not overstriding
- Your fitness: know your training zones, frequent workouts over longer workouts, and high-intensity training
Quality over quantity for age-group triathletes with Mike Ricci | EP#98
Mike Ricci is one of the most successful coaches out there when it comes to age-group triathletes, and has been awarded USAT Coach of the Year. We discuss his thoughts and principles on effective triathlon training for age-groupers. IN THIS EPISODE YOU'LL LEARN ABOUT:
- Quality over quantity in triathlon training
- Balancing training with a career and family
- Why taking weeks off in the off-season traditional base building may be counterproductive for age-group triathletes
- Beginner triathletes - what to focus on in training, and how to reduce overwhelm
- Tips for moving up to your first 70.3 or Ironman
- "Leveling up" and becoming competitive in your age-group
Mental skills and the psychology of suffering with Carrie Cheadle | EP#97
Tap into your stores of untapped triathlon potential using endurancesports psychology. Carrie Cheadle explains how to build mental skills and toughness, and how to use these skills in various situations intraining and racing. IN THIS EPISODE YOU'LL LEARN ABOUT:
- The difference between mental skills and mental toughness
- How to build confidence
- The psychology of suffering
- Dealing with nerves and anxiety
- The power of smiling
- Carrie's website
- On Top of Your Game: Mental Skills to Maximize Your Athletic Performance - Carrie's book
- Brain training and psychobiology of endurance performance with professor Samuele Marcora | EP#17
- Psychology and the Central Governor Model with professor Tim Noakes | EP#43
- 6 ways triathletes self-sabotage mentally with Dr. Patrick Cohn | EP#51
Beginner Tip 4 - Getting started with Bike Training
Beginner Tip 4 - Getting started with Bike Training. On this week's episode:
- Get the right bike and the right fit.
- Get to know your bike and be your own mechanic
- Get comfortable on your bike and make riding second nature
- Be consistent
- Train for your current ability, not your future ability
- Establish training zones and start training with structure
- That Triathlon Show website
- Beginner Training Plans
- Global Cycling Network Youtube Channel
- Training Zones part 2: Cycling | EP#29
- Beginner triathlon training with Gale Bernhardt | EP#54
Running, Peaking, and Sufferling with Olympic gold-medal coach Malcolm Brown | EP#96
Malcolm Brown has been coaching the Brownlee brothers since they were teenagers to 4 Olympic medals, and been an integral part in developing the highly successful Leeds Triathlon Center. Now retired, we look back at how he achieved all this success, and what he has learnt along the way.
IN THIS EPISODE YOU'LL LEARN ABOUT:-His greatest contribution in making team Great Britain such a dominant force in triathlon-How he changed the run training of the Brittish triathletes to make them "run more like milers" when moving from athletics to triathlon coaching-How athletes like the Brownlees, Vicky Holland, Non Stanford, and others consistently manage perform well in Championship races when it really matters-What allows the Brownlees to race like they do at a suicidal pace and handle evident suffering so well-The most important change that has happened in triathlon training the last 10-15 years
LINKS AND RESOURCES:Malcolm on Twitter
SHOWNOTES:www.thattriathlonshow.com
SPONSORS:Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW for 15% off any products. Triathlon Corner - The new online home of shopping the best triathlon products in the world to great prices. Ships worldwide, and you won't find better customer service anywhere. Brands include Garmin, Stages Power, Café du cycliste, Zipp, Mako, Zone3, Hoka One One to name a few.
RATE AND REVIEW:If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
CONTACT:Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Triathlon Nutrition: Calories, Carbs, Fats, and Proteins - part 2 | EP#95
A research-based review of nutrition, including overall energy intake, energy balance, and macronutrients (fat, protein and carbs) for endurance athletes. Part two of two. IN THIS EPISODE YOU'LL LEARN ABOUT:
- Protein for endurance athletes
- Fat for endurance athletes
- (Even more about) why you need to be a carb AND fat burner
- How to calculate your macronutrient needs based on your overall energy intake
- Triathlon Nutrition: Calories, Carbs, Fats, and Proteins - part 1 | EP#94
- Nutrition and Athletic Performance: Position statement
- Threshold Confusion: Aerobic, Anaerobic, Lactate, Functional - Help! | EP#71
- Energy requirements of the athlete: Assessment and evidence of energy efficiency
- 2014 Female Athlete Triad Coalition Consensus Statement on Treatment and Return to Play of the Female Athlete Triad
- The IOC consensus statement: beyond the Female Athlete Triad—Relative Energy Deficiency in Sport (RED-S)
- New Insights into the Interaction of Carbohydrate and Fat Metabolism During Exercise
- Improved Gross Efficiency during Long Duration Submaximal Cycling Following a Short-term High Carbohydrate Diet
- Contemporary Nutrition Approaches to Optimize Elite Marathon Performance
- Fueling strategies to optimize performance: training high or training low?
- Carbohydrates for training and competition
- Dietary protein for athletes: from requirements to optimum adaptation.
- Decreased PDH activation and glycogenolysis during exercise following fat adaptation with carbohydrate restoration
Beginner Tip 3 - Troubleshooting Swim Technique and Swim Training
Beginner Tip 3 - Troubleshooting Swim Technique and Swim Training. On this week's episode:
- Troubleshooting breathing
- Troubleshooting sinking legs
- Troubleshooting the catch
- Get a swim coach
- Don't just swim lengths
- Focus and presence
- Fitness and technique training
- That Triathlon Show website
- 3 foundational elements that will make you swim faster with Gerry Rodrigues | EP#3
- 12 Swimming Drills and 3 Expert Coaches' Opinions of Them | EP#69
- Fitness and Technique in Triathlon Swimming with Rory Buck | EP#70
Triathlon Nutrition: Calories, Carbs, Fats, and Proteins - part 1 | EP#94
A research-based review of nutrition, including overall energy intake, energy balance, and macronutrients (fat, protein and carbs) for endurance athletes. Part one of two. IN THIS EPISODE YOU'LL LEARN ABOUT:
- Energy balance
- Energy availability (you may be cutting yourself short even if intake equals energy expenditure)
- How the body uses different ratios of carbs and fats to fuel endurance performances
- Why you need to be a carb AND fat burner!
- Carbohydrate for endurance athletes
- Nutrition and Athletic Performance: Position statement
- Threshold Confusion: Aerobic, Anaerobic, Lactate, Functional - Help! | EP#71
- Energy requirements of the athlete: Assessment and evidence of energy efficiency
- 2014 Female Athlete Triad Coalition Consensus Statement on Treatment and Return to Play of the Female Athlete Triad
- The IOC consensus statement: beyond the Female Athlete Triad—Relative Energy Deficiency in Sport (RED-S)
- New Insights into the Interaction of Carbohydrate and Fat Metabolism During Exercise
- Improved Gross Efficiency during Long Duration Submaximal Cycling Following a Short-term High Carbohydrate Diet
- Contemporary Nutrition Approaches to Optimize Elite Marathon Performance
- Fueling strategies to optimize performance: training high or training low?
- Carbohydrates for training and competition
- Dietary protein for athletes: from requirements to optimum adaptation.
- Decreased PDH activation and glycogenolysis during exercise following fat adaptation with carbohydrate restoration
Running with Power Revisited - Advanced Analysis with Steve Palladino | EP#93
Steve Palladino is a running coach at Palladino Power Project specializing in running with power. In this episode we go deep into some advanced concepts in the analysis you can do with running power meter data. IN THIS EPISODE YOU'LL LEARN ABOUT:
- Palladino Power Project training zones
- Training Load Quantification with running power meters
- Running effectiveness, its uses, and how to improve it
- Leg spring stiffness, its uses, and how to improve it
- Analysis in Stryd Powercenter, WKO4, Training Peaks, or spreadsheets?
- Palladino Power Project articles
- Palladino Power Project Facebook group
- Running Power Meters with Chris Hague | EP#59
- WKO4: How triathletes should use its powerful capabilities with Tim Cusick | EP#72
Beginner Tip 2 - Do I Have To Do a Sprint Triathlon First?
Beginner Tip 2 - an episode series on That Triathlon Show specifically for beginners. On this week's episode:
- Why is it good to do a sprint triathlon as your first triathlon event?
- In what situations does it make sense to start with a longer event?
- Listener question: is strength training and crossfit compatible with triathlon training?
Training smart, managing time, and setting goals with Kate Roberts | EP#92
Coach and double Olympic athlete Kate Roberts from South Africa discusses how to get the most out of your triathlon training by training smarter (not necessarily more), managing time better, and by staying consistent through goal-setting. IN THIS EPISODE YOU'LL LEARN ABOUT:
- It's not just about the time you train, but how you use that time and the focus you put into it.
- Better time management with weekly and daily planning
- Goal-setting as a key driver to keep you consistent when you mightotherwise stay in bed
- How to make hard efforts manageable by focusing on differentinternal and form cues
- Kate's Twitter profile
- Training Zones part 1: Swimming | EP#27
- That Triathlon Show 2018 survey
- 4 things we learned from getting our Sweat Test data published in an academic journal - Precision Hydration blog
What type of run training improves VO2max, the aerobic threshold, and running economy? | EP#91
What do we know from science about training to improve three of the greatest determinants of running performance; VO2max, the aerobic threshold, and running economy? This episode is about hard evidence from training intervention studies, not anecdotal evidence and best practises. IN THIS EPISODE YOU'LL LEARN ABOUT:
- The impact of training volume, threshold training, VO2max training, and more, on VO2max
- What works best for improving the aerobic threshold? Trainingbelow the aerobic threshold, at the aerobic threshold, or at the anaerobic threshold or VO2max?
- Does training volume, high-intensity interval training, and strength training improve running economy?
- Training to Enhance the Physiological Determinants of Long- Distance Running Performance - Can Valid Recommendations be Given to Runners and Coaches Based on Current Scientific Knowledge?
- That Triathlon Show 2018 survey
- 4 things we learned from getting our Sweat Test data published in an academic journal - Precision Hydration blog
- Threshold Confusion: Aerobic, Anaerobic, Lactate, Functional - Help! | EP#71
- The Triathlete's Strength Training Formula | EP#81
- To lab test or not to lab test with Alan Couzens | EP#79
- Running Science with John Brewer | EP#80
- Masters Athletes: How to minimize the performance decline for aging triathletes | EP#20
- Muscle Oxygen Saturation (SmO2) with Roger Schmitz | EP#85
Beginner Tip 1 - Introduction
Beginner Tip 1 - a new episode series on That Triathlon Show specifically for beginners. On this week's episode:
- Background and introduction to the new episode series.
- Send in your topic suggestions and questions for the series!
- How to structure your training phases if you start training in January and have a goal race in the summer with preparation, base training, a build phase, and a peak phase.
Aerodynamics, Rolling Resistance, Weight, and Return On Invetment with Sebastian Schluricke | EP#90
Cycling aerodynamics and rolling resistance is almost like a discipline of its own that triathletes need to master in order to be faster. Sebastian Schluricke of Aerotune breaks down the time savings per money spent on different equipment upgrades, to help you create a bang-for-buck shopping list. IN THIS EPISODE YOU'LL LEARN ABOUT:
- How having the right tires is almost off the charts in terms of minutes saved per money spent
- What tire pressure should you really be using?
- How much time can can save per kg you get rid of on yourself,your bike and your equipment on a typical Ironman course. The answer is probably a lot less than you may think.
- Toppriority aerodynamic upgrades to make in terms of time saved per money spent
- The mistakes triathletes make with their water bottle setup
- How much time are you throwing away in an Ironman because you didn't get a bike fit?
- Aerotune's website
- Bicycle Rolling Resistance website
- Aerodynamics mastery and free speed on the bike with Nuno Prazeres | EP#25
- How to shave 14 minutes off your Ironman bike split with Jon and Chris Thornham | EP#31
- Virtual Wind Tunnel with Andrew Buckrell and Michael Liberzon | EP#47
Ultra Triathlon Training and Racing with Keith Rieger | EP#89
Keith Rieger is the founder and event director of KonaFive - racing the Kona Ironman 5 days in a row, back to back. Tune in for his training and racing tips for ultra triathlons, and to hear what the KonaFive is all about. Plus, as an Xterra Trail Running World Champion, he also shares his best triathlon running advice. IN THIS EPISODE YOU'LL LEARN ABOUT:
- KonaFive - training for and racing the Hawaii Ironman five days in a row
- How you don't need to be super human or even train that much to get into ultra triathlons
- Keith's typical training week when preparing for KonaFive
- Ultra triathlon racing tips: pacing, nutrition, and sleep
- Using eggs in smoothies and oatmeal
- KonaFive website
- Keith's book "Kona Five - Taking on Life’s Challenges and Kona’s Toughest Ultra-Triathlon
- That Triathlon Show 2018 Survey
Smarter Triathlon Bike Training with Magnus Bäckstedt | EP88
Magnus Bäckstedt is a former professional cyclist (and Paris-Roubaix winner) turned cycling and triathlon coach. We discuss some evergreen triathlon bike training questions, as well as how he managed to improve his swimming and running so quickly that he qualified for Kona within 8 months of starting triathlon. IN THIS EPISODE YOU'LL LEARN ABOUT:
- Indoor vs. outdoor cycling in triathlon training
- Intensity vs. volume
- How important are power meters and if you don't have one, can you get by on heart rate?
- Mistakes triathletes make in their bike training
- Rapid swim and run improvements with no background in the sports
- Magnus' website
- Cycling Science and Myth Busting part 1 with Stephen Cheung
- Cycling Science and Myth Busting part 2 with Stephen Cheung
- Performance, training tactics, and physiology of cycling and running in triathlon with Naroa Etxebarria
- Structured, power-based cycling training with Chad Timmerman
- Training Zones part 2: Cycling
Blood Flow Restriction training with Brendan Scott | EP#87
Brendan Scott, PhD, explains how blood flow restriction training (BFR) in resistance and endurance training may benefit triathletes. Heavy-weight results for light-weight work? BFR could make this a reality. IN THIS EPISODE YOU'LL LEARN ABOUT:
- The Benefits of Blood Flow Restriction training
- How to apply it in practice
- Potential drawbacks and concerns
- Who are prime candidates for using BFR
- What are its potential benefits in endurance training as opposed to resistance training
- Brendan's Profile
- Strength and conditioning for triathletes with Frank Velasquez | EP#15
- The Triathlete's Strength Training Formula | EP#81
- How Jasmijn Muller won the World 24-hour Time Trial Championships
Advanced power training with Xert - Armando Mastracci and Stephen Cheung | EP#86
Xert is a training and analysis software that takes use of power data to the next level. In training and fitness analysis, training planning and fitness prediction, and real-time training and racing. Armando Mastracci, founder, and Stephen Cheung, chief sport scientist, join us to discuss how triathletes can benefit from the platform. IN THIS EPISODE YOU'LL LEARN ABOUT:
- Maximal Power Available (MPA) and its use in real-time as well as training planning
- Moving away from training zones, and towards Focus and Strain
- Fitness signatures and moving away from the need of formal testing
- Planning training and workouts to precisely predict fitness changes
- The adaptive training adviser
- The Xert paltform
- Baron Biosystems' website
- Xert blog
- Xert Youtube channel
- The Xert User's Facebook community
- Cycling Science and Myth Busting Part 1 with Stephen Cheung | EP#74
- Cycling Science and Myth Busting Part 2 with Stephen Cheung | EP#75
Muscle Oxygen Saturation (SmO2) with Roger Schmitz | EP#85
Roger Schmitz of Moxy, discusses next-generation physiological measurements for endurance athletes: muscle oxygen saturation, SmO2. This can already be done today at testing facilities or day to day in all training sessions, with the small and handy Moxy device. IN THIS EPISODE YOU'LL LEARN ABOUT:
- Why measuring SmO2 to establish training zones and use in real-time is physiologically the most direct way to know what's happening in your body at different intensities any given day
- How using SmO2 and Moxy is different from traditional lactate testing or metabolic testing
- How using the Moxy device has helped athletes massively increase the number of intervals they can do in high-intensity workouts
- Measuring SmO2 to determine your exact your physiological limiters - oxygen delivery, utilisation or even cardiac or respiratory function
- Moxy's website
- Threshold Confusion: Aerobic, Anaerobic, Lactate, Functional - Help! | EP#71
- To lab test or not to lab test with Alan Couzens | EP#79
- Hands-on with the Moxy Muscle Oxygen Sensor - by DC Rainmaker
The Beginner's Guide to Training Plans | EP#84
It's not easy knowing how to plan and structure your triathlon training. And failing to do so is a recipe for not improving. Fortunately, this episode will be your complete, easy-to-follow guide for how to go about planning you training and creating an effective training program. IN THIS EPISODE YOU'LL LEARN ABOUT:
- The cornerstones of your training program: consistency, moderation, progression and periodisation
- How much should you train
- Weekly planning and distributing workouts within a week
- What types of workouts you should be doing in which phases of the program
- Periodisation
- An example program for beginners training for a sprint triathlon
- Training Zones part 1: Swimming | EP#27
- Training Zones part 2: Cycling | EP#29
- Training Zones part 3: Running | EP#30
- Free video course - Effective Triathlon Training Blueprint
- Scientific Triathlon Training Plans
- The Hudl Technique App
High performance and long-term athlete development with Mark Elliott | EP#83
Mark Elliott is Triathlon New Zealand's High Performance Director. With a long background in high-performance sports and countless championships medal under his leadership in triathlon and cycling, he is the perfect person to talk athlete development. IN THIS EPISODE YOU'LL LEARN ABOUT:
- Triathlon New Zealand's high-performance initiative
- Long-term athlete development
- The three most important traits of any triathlete: elite or age-grouper
- What age-gropers can learn from high-performance sports (that they aren't currently doing)
- Advice for parents of kids doing triathlon or endurance sports
Flow - Feel your best and Perform your best with Steven Kotler | EP#82
Steven Kotler is a world-leading expert on flow, a speaker, and a best-sellign author. He explains how flow, a state of optimal consciousness where we feel our best and perform our best, is at the core of great athletic accomplishments (as well as creative or scientific ones), and is something very much trainable and attainable for any triathlete. IN THIS EPISODE YOU'LL LEARN ABOUT:
- What is Flow and how does it work?
- How it helps athletes perform better in races and get more out of training by (among other things) accelerating learning, reducing pain and increasing muscle strength
- The Flow Triggers that can give rise to flow and some special tricks you can use to push you over the edge
- How long you can expect a flow state to last, and how frequently you can achieve it
The Triathlete's Strength Training Formula | EP#81
This is the ultimate guide to strength training for triathletes. I explain the why, how, when and any other questions you can think of related to strength training for triathletes. One thing is clear - strength training, when done right, has massive benefits for triathletes. This guide will teach you how to get it right. IN THIS EPISODE YOU'LL LEARN ABOUT:
- Triathlon, running, and cycling performance benefits from strength training
- What type of strength training to do - heavy-weight, low-weight, explosive, or plyometrics?
- What order to do strength and endurance training in
- An example strength training program (the Mikael Eriksson Formula)
- How to plan you're training so you don't get interference effects between strength training and endurance training
- Science Triathlon Conference 2015 - 03 Inigo Mujika Eng
- Paavolainen 1999 - Explosive-strength training improves 5-km running time by improving running economy and muscle power
- Saunders 2006 - Short-term plyometric training improves running economy in highly trained middle and long distance runners.
- Berryman 2010 - Effect of plyometric vs. dynamic weight training on the energy cost of running.
- Barnes 2015 - Strategies to improve running economy
- Paton 2005 - Combining explosive and high-resistance training improves performance in competitive cyclists.
- Aagaard 2011 - Effects of resistance training on endurance capacity and muscle fiber composition in young top-level cyclists.
- Ronnestad 2011 - Strength training improves 5-min all-out performance following 185 min of cycling.
- Ronnestad 2015 - Strength training improves performance and pedaling characteristics in elite cyclists.
- Millet 2002 - Effects of concurrent endurance and strength training on running economy and .VO(2) kinetics.
- Hausswirth 2010 - Endurance and strength training effects on physiological and muscular parameters during prolonged cycling
- Docherty 2000 - A proposed model for examining the interference phenomenon between concurrent aerobic and strength training.
- Garcia-Pallares 2012 - Strategies to Optimize Concurrent Training of Strength and Aerobic Fitness for Rowing and Canoeing
- Denadai 2017 - Explosive Training and Heavy Weight Training are Effective for Improving Running Economy in Endurance Athletes: A Systematic Review and Meta-Analysis
- Berryman 2017 - Strength Training for Middle- and Long-Distance Performance: A Meta-Analysis
- 2016 - Effects of Strength Training on Running Economy in Highly Trained Runners: A Systematic Review With Meta-Analysis of Controlled Trials
- Murlasits 2017 - The physiological effects of concurrent strength and endurance training sequence: A systematic review and meta-analysis
- Ronnestad 2013 - Optimizing strength training for running and cycling endurance performance: A review
- Vikmoen 2017 - Heavy strength training improves running and cycling performance following prolonged submaximal work in well‐trained female athletes
- Mikkola 2011 - Effect of resistance training regimens on treadmill running and neuromuscular performance in recreational endurance runners
- Yamamoto 2010 - The effects of resistance training on road cycling performance among highly trained cyclists: a systematic review.
- Building a plyometrics program for distance runners
- One Rep MAX (1RM calculator)
Running Science with John Brewer | EP#80
Professor John Brewer, author of "Running Science", discusses some of the most commonly discussed topics in running and what science has shown to be true (and not) about them. IN THIS EPISODE YOU'LL LEARN ABOUT:
- Running form and technique
- The "best" way to train - intensity and volume distributions
- How body weight impacts running performance
- How age impacts running performance
- Recovery requirements from different kinds of runs
- Run Smart - book by John Brewer
- Running Science - book by John Brewer
- John's Twitter profile
- Masters Athletes: How to minimize the performance decline for aging triathletes | EP#20
- Race-day warm-up | EP#35
- Cool-downs - are they necessary? | EP#36
- Why sodium is crucial to your performance.
To lab test or not to lab test with Alan Couzens | EP#79
Have you considered getting a lactate test or respiratory test in an exercise physiology lab? Or maybe you already did the test but don't know what to do with the results? Alan Couzens, M.Sc., sheds light on all things lab testing for triathletes. IN THIS EPISODE YOU'LL LEARN ABOUT:
- Different kinds of lab tests and what you get from them
- Who should consider doing a lab test? Are they worth the investment?
- How do lab tests compare to classic time trial field test like a 20-minute Functional Threshold Power test?
- How do you use training zones based on lab tests?
- How you can get and use your fat metabolism results, and how critical this result is
- Alan's blog
- Alan's Twitter account
- VO2 testing for Long Course Triathletes
- Time for a lactate test?
- Getting your 'fat burning' tested Part 1: Equipment and protocol
- Getting your 'fat burning' tested: Part 2: Analyzing and interpreting your results.
- https://www.precisionhydration.com/blogs/hydration_advice/how-to-get-rid-of-leg-cramp-why-do-i-suffer-from-cramp
Q&A: Recovery frequency, LCHF or The Core Diet, Polarised Training, and Indoor Bike Trainers | EP#78
Listener questions and answers. I answer some of the triathlon questions you have been sending in over the last couple of months. IN THIS EPISODE YOU'LL LEARN ABOUT:
- How to structure in recovery in your training plan
- Polarised training
- LCHF (as taught by past guest Tim Noakes) or the Core Diet (as taught by past guest Jesse Kropelnicki)?
- Swim training: what to do when my pool is far away? And how to practise technique and drills?
- Which indoor bike trainer and trainer software should I get?
- The Scientific Triathlon Core Training Program on www.scientifictriathlon.com (just scroll down a bit)
- Dysfunctional movement patterns, injuries and reduced performance with James Dunne | EP#45
- 3 foundational elements that will make you swim faster with Gerry Rodrigues | EP#3
- Fitness and Technique in Triathlon Swimming with Rory Buck | EP#70
- 12 Swimming Drills and 3 Expert Coaches' Opinions of Them | EP#69
- Race-day fueling and The Core Diet with Jesse Kropelnicki | EP#40
- Low-carb high-fat (LCHF) for endurance sports with professor Tim Noakes
- Polarized training for triathlon - on the Scientific Triathlon blog
- Joe Friel's advice for improving training structure and periodize your way to success | EP#1
- The Pillars of Performance with elite coach Matt Dixon | EP#13
- Balancing a Big Life with Big Performance - Matt Dixon | EP#60
- Structured, power-based cycling training with Chad Timmerman | EP#38
- STAC Zero - The world's quietest bike trainer
- Annual Winter 2017-2018 Bike Trainer Recommendations - on DC Rainmaker
Bike Performance Makeover with Matt Bottrill | EP#77
How do you create a plan for significant bike improvement? What's the planning process like, what specific training elements do you need, and how important is aerodynamics and bike position? Matt Bottrill, legendary time trialist and successful coach shares his thoughts on these questions. IN THIS EPISODE YOU'LL LEARN ABOUT:
- The steps Matt took when coaching Tim Don to the fastest Ironman in history
- How you can mimic that same process using the following steps: initial assessments, action plan, execution and monitoring
- The key aspects of being aerodynamic and still producing power
- Matt's top-3 bike training tips for age-group triathletes
- Matt Bottrill Performance Coaching
- Cycling Science and Myth Busting part 1 with Stephen Cheung | EP#74
- Cycling Science and Myth Busting part 2 with Stephen Cheung | EP#74
- Aerodynamics mastery and free speed on the bike with Nuno Prazeres | EP#25
- How to shave 14 minutes off your Ironman bike split with Jon and Chris Thornham | EP#31
- Virtual Wind Tunnel with Andrew Buckrell and Michael Liberzon | EP#47
Kona qualification: what it takes (in hard numbers) with Russell Cox | EP#76
What does it take to qualify for the Ironman World Championships in Kona? Coach Russell Cox has put together detailed Kona qualifying statistics to help answer that question in actual numbers and race times. IN THIS EPISODE YOU'LL LEARN ABOUT:
- How qualifying slots are allocated between races
- General trends in how the competitiveness of qualifying is changing
- Are there easier and more difficult races to qualify at?
- Results required to qualify in some example age groups
- Results required to win, place in the top-20, and median times at the World Championships themselves if you manage to get there.
- Russell's website
- 2017 Kona Qualification In Numbers
- Ironman World Championship 2017: Age Group Results
Cycling Science and Myth Busting part 2 with Stephen Cheung | EP#75
Part two of the interview with Stephen Cheung, PhD, co-editor of "Cycling Science". Stephen discusses key cycling questions and what we know and don't know about them from an evidence-based standpoint, while still making it understandable and actionable. He might even bust some myths. IN THIS EPISODE YOU'LL LEARN ABOUT:
- (The science of) Pedaling technique
- (The science of) Cadence
- (The science of) Pacing
- (The science of) Strength training and cycling
- LINKS AND RESOURCES:
- Advanced Environmental Exercise Physiology
- Cutting Edge Cycling
- Cycling Science
- PEZ Cycling News Toolbox
- Stephen appointed as Baron Biosystems Chief Sports Scientist
Cycling Science and Myth Busting part 1 with Stephen Cheung | EP#74
Stephen Cheung, PhD, is the co-editor of the newly released book "Cycling Science". He discusses key cycling questions and what we know and don't know about them from an evidence-based standpoint, while still making it understandable and actionable. He might even bust some myths. IN THIS EPISODE YOU'LL LEARN ABOUT:
- (The science of) Cycling body types
- (The science of) Bike fitting
- (The science of) Aerodynamics
- (The science of) Rolling resistance
SHOWNOTES:
SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW for 15% off any products. LINKS AND RESOURCES:- Advanced Environmental Exercise Physiology
- Cutting Edge Cycling
- Cycling Science
- PEZ Cycling News Toolbox
- Stephen appointed as Baron Biosystems Chief Sports Scientist
- How to minimise alcohol's effects on your waistline - Precision Hydration blog
Overeating and The Hungry Brain with Stephan Guyenet | EP#73
Stephan Guyenet, PhD, explains how our appetites and food choices are led astray by ancient, instinctive brain circuits that play by the rules of a survival game that no longer exists. And these circuits don’t care about how you look in a trisuit next summer. IN THIS EPISODE YOU'LL LEARN ABOUT: -The Food Reward system -The brains valuation of food and Optimal Foraging Theory -Delay Discounting and the Stanford Marshmallow experiment -How the lipostat works against your attempts to reduce body fat -Satiety, and the factors that can increase (and decrease) our satiety per calorie SHOWNOTES: www.thattriathlonshow.com SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW for 15% off any products. LINKS AND RESOURCES: - Stephan's website - The Hungry Brain - Examine.com Research Digest RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
WKO4: How triathletes should use its powerful capabilities with Tim Cusick | EP#72
WKO4 is a powerful analytics software that can model your entire physiology very accurately. This in turn gives you the insights needed to plan your training optimally to achieve your best performances possible. IN THIS EPISODE YOU'LL LEARN ABOUT:
- The Power Duration Model
- Key features for triathletes: Stamina, Time To Exhaustion, and Individualized training zones
- WKO4 for running with power
- How to use the information from WKO4 to drive training decisions.
- Running Power Meters with Chris Hague | EP#59
- Level up your triathlon using Training Peaks | EP#39
- Getting Started with WKO4
- WKO4 website
- About Tim Cusick
- Velocious Cycling Adventures
Threshold confusion: aerobic, anaerobic, lactate, functional - help! | EP#71
How the thresholds relate to your training
Interpreting Lactate Curves for Ironman Athletes
Fitness and Technique in Triathlon Swimming with Rory Buck | EP#70
How do you structure your swim training as a triathlete to improve your fitness, technique, and performance? Rory Buck, retired international level swimmer and experienced triathlon swim coach gives his recipe for triathlon swim training. IN THIS EPISODE YOU'LL LEARN ABOUT:
- How many times per week should you swim?
- How much should you focus on technique training and how much on fitness?
- What kind of sets should you use to improve fitness?
- How do you structure the technique part of your workouts and don't waste your time with mindless drill training?
LISTENER QUESTIONS: If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below). SHOWNOTES: www.thattriathlonshow.com LINKS AND RESOURCES:
- The Fundamentals of Triathlon Swimming
- SwimFast - Rory's website
- Emmet Hines' blog
- 3 foundational elements that will make you swim faster with Gerry Rodrigues | EP#3
- Training Zones part 1: Swimming | EP#27
- Open water swimming: training and racing tips with coach Brenton Ford | EP#18
RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
12 swimming drill and 3 expert coaches' opinions of them | EP#69
Round-up of what 3 of the most renowned coaches in triathlon swimming think about 12 classic swimming drills. IN THIS EPISODE YOU'LL LEARN ABOUT:
- Paul Newsome's, Sheila Taormina's and Gerry Rodrigues' opinions of 12 of the most common swimming drills
- What the reasoning behind doing some of these drills is (for some coaches...)
- ...and why others may think they're a waste of time
- What you have to keep in mind when you decide to do a drill, no matter what drill it is
- 3 foundational elements that will make you swim faster with Gerry Rodrigues | EP#3 - Gerry Rodrigues on That Triathlon Show
- Paul Newsome's Swim Smooth website
- The Swim Smooth blog
- Sheila Taormina's website
- Gerry Rodrigues and Tower26 website
Block Periodisation in Triathlon | EP#68
IN THIS EPISODE YOU'LL LEARN ABOUT:
- How can triathletes apply block periodisation to their training
- Research studies showing the superiority of block periodisation over traditional periodisation
- LISTENER QUESTIONS: www.thattriathlonshow.com LINKS AND RESOURCES:
- Effects of 12 weeks of block periodization on performance and performance indices in well-trained cyclists
- RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
5 ways to spend less money on triathlon | EP#67
Learn how to spend less money on triathlon. These 5 tips show cover a variety of ways that will help you better hold onto your hard-earned ca$h and not let it slip into the bottomless triathlon hole. IN THIS EPISODE YOU'LL LEARN ABOUT:
- Racing less and racing different races
- The importance of bike maintenance to save money
- Not needing smart trainers, power meters, or even GPS-watches
- Buying what you need cheaper by choosing better sources and timing
- Chrissie Wellington winning the Ironman World Championships with clip-on aerobars
- Bike Maintenance Schedule on Slowtwitch
- TrainerRoad
- Structured, power-based cycling training with Chad Timmerman | EP#38
- Training Zones part 3: Running | EP#30
- Wiggle
- Slowtwitch classifieds
- Facebook group - Buy and Sell Time Trial and Triathlon Bikes/Parts/Kit
7 Big Mistakes Beginner Triathletes Make | EP#66
These 7 mistakes that many beginner triathletes make can be the difference between a great race experience and fast fitness improvements versus a not-so-great experience and stagnation.
IN THIS EPISODE YOU'LL LEARN ABOUT:
- Doing too much too soon
- The importance of consistency
- Learning how to pace yourself
- Learning proper form and technique
- Prioritising training across the three disciplines
- Training in the Grey Zone
- Why you must have a race plan
LISTENER QUESTIONS:
If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below).
SHOWNOTES:
LINKS AND RESOURCES:
- Strategies and Hacks for the Time-crunched Triathlete | EP#10
- Time management and balance with Amy Farrell | EP#37
- Balancing a Big Life with Big Performance - Matt Dixon | EP#60
- Beginner triathlon training with Gale Bernhardt | EP#54
- Nutrition advice: Fuelled by Science with Ted Munson | EP#41
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Goal-setting and self-coaching with Simon Brierley | EP#65
Goal-setting and self-coaching for the beginner, improving, and advanced triathlete. What to do at each of these stages of your triathlon journey. IN THIS EPISODE YOU'LL LEARN ABOUT:
- Setting SMART goals but keeping it simple
- Long-term and short-term goals
- Why you should never include actions in your goals
- Self-coaching for beginners, improvers, and advanced athletes
- Should you use a templated program or work from scratch?
- Words of warning on social media coaching and copying someone else's program
LISTENER QUESTIONS: If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below). SHOWNOTES: www.thattriathlonshow.com VIP COACHING: https://scientifictriathlon.com/vipcoaching/ LINKS AND RESOURCES: https://scientifictriathlon.com/tts64/ RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Beginner, improver, and advanced triathlete training talk with Simon Brierley | EP#64
Common mistakes age-group triathletes make
Åland Swimrun with Simon Brierley and Mikael Eriksson | EP#63
Åland Swimrun - tougher than an Ironman. How did we get along, and what can you learn from our experience to better prepare your race strategy, equipment, nutrition plan, and more, for your next (or first) swimrun.
IN THIS EPISODE YOU'LL LEARN ABOUT:
- How tough is an event like Åland swimrun really? And why should you do it in 2018?
- Swimrun race strategy - what worked and what didn't?
- Equipment - what worked and what didn't?
- Nutrition - what worked and what didn't?
- Did Simon and I become Finnish Swimrun Champions or not?
- The best fish soup you've never had
LISTENER QUESTIONS: If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below).
SHOWNOTES: www.thattriathlonshow.com FREE TRAINING PLAN: https://scientifictriathlon.com/freeplan/ LINKS AND RESOURCES:
RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Maximum Overload: A Strength-based Cycling Program with Jacques Devore | EP#62
Maximum Overload is a radical strength-based program for improved cycling speed and endurance in less time. Jaques Devore, the man behind the program and author of "Maximum Overload for Cyclists" describes the program and its performance benefits.
IN THIS EPISODE YOU'LL LEARN ABOUT:
- What Maximum Overload entails on a program, workout and exercise level
- How it benefits Maximum Sustainable Power (MSP), and reduces slowing down late in races
- How professional cyclist David Zabriskie used the program to increase his cycling power by 15% even while losing body weight
- Self-assessments for the Maximum Overload program
- Performance enhanced eating
LISTENER QUESTIONS:
If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below). SHOWNOTES: www.thattriathlonshow.com
FREE TRAINING PLAN: https://scientifictriathlon.com/freeplan/
LINKS AND RESOURCES:
RATE AND REVIEW:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
Send feedback, questions or just wanna chat?
CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Performance, training tactics, and physiology of cycling and running in triathlon with Naroa Etxebarria | EP#61
How does a hard bike leg impact your running in triathlon races, and what training strategies can you use to minimise the performance decrements? Naroa Etxeberria, having written her doctoral thesis on the topic, has the answers.
IN THIS EPISODE YOU'LL LEARN ABOUT:
- How prior cycling impacts running performance-wise and physiologically
- Attributes that improve running performance after a hard bike leg
- What type of training you should do to minimise the impact of the bike leg on your run
LISTENER QUESTIONS: If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below). SHOWNOTES: www.thattriathlonshow.com LINKS AND RESOURCES:
- 5 keys to running well off the bike | EP#48
- Physiological assessment of isolated running does not directly replicate running capacity after triathlon-specific cycling
- Cycling Attributes That Enhance Running Performance After the Cycle Section in Triathlon
- High-intensity cycle interval training improves cycling and running performance in triathletes
- Variability in Power Output during Cycling in International Olympic-Distance Triathlon
RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Balancing a Big Life with Big Performance - Matt Dixon | EP#60
How you can learn to take control of your training plan, instead of it controlling you
Running Power Meters with Chris Hague | EP#59
Morning workout benefits - backed by science | EP#58
If you want to stay consistent in your training (it's the number one way to improve performance, so you should) then working out in the morning is your best bet to make sure you don't miss workouts. But there are other benefits to morning workouts than just consistency.
IN THIS EPISODE YOU'LL LEARN ABOUT:
- Practical tips for getting the most out of your morning workouts (incl. warm-up, fueling, etc.)
- When to train fasted and when not to
- How morning workouts may make you burn more calories (the EPOC effect) and sleep better
- Why even though some research indicates that endurance performance may be peaking in the afternoon or evening, this effect is reversible through adaptations (ie. working out in the morning)
- How the potential performance boost later in the day likely doesn't apply to triathletes anyway due to a) mental fatigue due to cognitively demanding jobs and b) typical race start times
LISTENER QUESTIONS:
If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below).
NOTES:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
SHOWNOTES:
Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
How to train for a Swimrun | EP#57
How do you train for a swimrun? In this episode you'll get an overview of a Swimrun training plan I'm using (and the actual plan including specifics in the shownotes), and learn the main principles behind good swimrun training.
IN THIS EPISODE YOU'LL LEARN ABOUT:
- The swimrun training plan I use (available for download)
- How to execute the training in the plan with swimrun in mind
- Race-specificity for your goal race
- The technical aspects of swimrun training
- Why I started using stretch chords in my core routine now that I'm training for a swimrun
LISTENER QUESTIONS:
If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below).
NOTES:
If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
SHOWNOTES:
Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Q&A: Training when overweight, improving at 48, old breaking through plateaus, and optimising recovery | EP#56
Listener questions and answers. I answer some of the triathlon questions you have been sending in over the last couple of months. IN THIS EPISODE YOU'LL LEARN ABOUT: -Training and running for heavy or overweight athletes -Can you still improve at 48 years young? -Core strength and maintenance routines - what to do when? -How to break through a performance plateau -How to optimise recovery by getting the fundamentals right
LISTENER QUESTIONS: If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below). NOTES: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ SHOWNOTES: www.thattriathlonshow.com Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
"Be comfortable being uncomfortable" with Danielle Stefano | EP#55
Danielle Stefano has been working in high performance sport since 2003, including going to the London Olympics in 2012 as a coach for Australia's triathletes. She first began her career as a Sport Scientist working not only with Triathlon, but also with Swimming, Track & Field, Cycling, Hockey and Soccer. Today she runs the professional triathlon squad Elotik Pro Triathlon.
IN THIS EPISODE YOU'LL LEARN ABOUT: -What Danielle considers cornerstones of successful triathlon training -What she has learnt from working in other sports that she applies in her triathlon coaching today -The coach-athlete relationship and communication
LISTENER QUESTIONS: If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below).
NOTES: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
SHOWNOTES: www.thattriathlonshow.com
Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Beginner triathlon training with Gale Bernhardt | EP#54
Learn how to train for your first triathlon, and how to train when you've got your first sprint behind you and want to move up the distances to an Olympic, or get faster in the sprint. Joining me to discuss these topics is Gale Bernhardt, Olympic coach, who has helped countless beginner triathletes using the concepts we discuss today.
IN THIS EPISODE YOU'LL LEARN ABOUT: -How to lay out your training as a beginner triathlete -How much do you need to train to complete your first triathlon -How should you pace your races and workouts? -How does your training change when you've done your first sprint and want to get faster or go longer COACHING: I am currently (August 2017) taking on new athletes as I transition from my engineering job to working full time on Scientific Triathlon. If you want to learn more (or already know that you want me to coach you), email me at mikael@scientifictriathlon.com. LISTENER QUESTIONS: If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below). NOTES: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ SHOWNOTES: www.thattriathlonshow.com Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Training talk: splicing workouts, cognitive load, and more with David Tilbury-Davis | EP#53
Sleep, recovery, and performance with Shona Halson | EP#52
You know that recovery is important for triathlon performance. But just how important is it? And how can you improve your recovery status without disrupting your life? Shona Halson, PhD, of the Senior Recovery Physiologist at the Australian Institute of Sports (AIS) discusses that today. IN THIS EPISODE YOU'LL LEARN ABOUT: -How important is recovery for triathletes? -Different recovery methods and their relevance -Sleep and its impact on performance -Screens, electronic devices and sleep COACHING: I am currently (August 2017) taking on new athletes as I transition from my engineering job to working full time on Scientific Triathlon. If you want to learn more (or already know that you want me to coach you), email me at mikael@scientifictriathlon.com. LISTENER QUESTIONS: If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below). NOTES: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ SHOWNOTES: www.thattriathlonshow.com Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
6 ways triathletes self-sabotage mentally with Dr. Patrick Cohn | EP#51
Triathletes are prone to mental self-sabotage that ruins their chances of race success. Dr. Patrick Cohn, a master mental game coach with Peak Performance Sports, explains the six most common ways athletes self-sabotage mentally, and what you can do to avoid it.
IN THIS EPISODE YOU'LL LEARN ABOUT: -Placing strict expectations on performance and striving for perfection -What to do with pre-race jitters -Worrying about results, outcomes, and what others think -Proactively building confidence COACHING: I am currently (August 2017) taking on new athletes as I transition from my engineering job to working full time on Scientific Triathlon. If you want to learn more (or already know that you want me to coach you), email me at mikael@scientifictriathlon.com. LISTENER QUESTIONS: If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below). NOTES: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ SHOWNOTES: www.thattriathlonshow.com Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Episode 50 Special | EP#50
Highlights and hidden gems from the best of the best of the first 49 episodes of That Triathlon Show, to celebrate the show turning 50 episodes old!
EPISODE 50 SPECIAL: -Top-10 highlights: the best of the best in terms of advice, tips, tools, and tactics -Hidden gems: unconventional or more unknown pieces of advice and information -The most voted for favorite books, blogs and resources, triathlon gear and equipment, and personal habits of all TTS guests -The 5 most downloaded TTS episodes revealed. Have you listened to all of them
COACHING: I am currently (August 2017) taking on new athletes as I transition from my engineering job to working full time on Scientific Triathlon. If you want to learn more (or already know that you want me to coach you), email me at mikael@scientifictriathlon.com.
LISTENER QUESTIONS: If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below).
NOTES: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
SHOWNOTES: www.thattriathlonshow.com
Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Hydration, sodium and cramping with Andy Blow | EP#49
Andy Blow, founder of Precision Hydration is a former elite triathlete, who suffered a lot from cramping and sodium-depletion related performance drops. Especially in hot environments in his long course racing career. So he scratched his own itch and came up with a product range that solved his issues, which led to founding Precision Hydration, a company that makes a range of electrolyte products for athletes.
IN THIS EPISODE YOU'LL LEARN ABOUT:
-Why sodium is a critical component of your hydration strategy and what happens if it gets depleted.
-The massive variance in sodium requirements between individuals, and why there's no one size fits all solution.
-The free online sweat test you can take to determine your own individual sodium needs with good accuracy.
-How to take that knowledge into practice and apply it in your hydration in training, racing, and leading up to races.
LISTENER QUESTIONS: If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below).
NOTES: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/
SHOWNOTES: www.thattriathlonshow.com
Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
5 keys to running well off the bike | EP#48
Virtual Wind Tunnel with Andrew Buckrell and Michael Liberzon | EP#47
The Virtual Wind Tunnel is an exciting new innovation by Canadian startup STAC Performance, co-founded by Andrew Buckrell. It allows triathletes to get a complete, accurate aerodynamic analysis done in an affordable and convenient way, just by taking a few iPad scans and sending them to STAC for computational analysis, Joining Andrew and myself in the conversation is VWT-provider Michael Liberzon, who discusses the importance of combining aerodynamics with a good bike fit. IN THIS EPISODE YOU'LL LEARN ABOUT: -How the virtual wind tunnel works, and what happens from the second you step into a bike shop for an analysis to when you have your full report in your hands. -How you can benefit from using the VWT by comparing different positions, equipment, and even comparing your aerodynamic drag with that of other riders in STAC's database. -The importance of combining aerodynamics with a great bike fit. -How accurate the Virtual Wind Tunnel is, how it compares to actual wind tunnels, and potential limitations. -Case studies of pros and amateurs gaining big aerodynamic advantages from using the VWT. LISTENER QUESTIONS: If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below). NOTES: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ SHOWNOTES: www.thattriathlonshow.com Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Develop swim technique and power with the Vasa Trainer and Rob Sleamaker | EP#46
Dysfunctional movement patterns, injuries and reduced performance with James Dunne | EP#45
Low-carb high-fat (LCHF) for endurance sports with professor Tim Noakes | EP#44
Psychology and the Central Governor Model with professor Tim Noakes | EP#43
Heart Rate Variability (HRV) for triathletes with Dan Plews | EP#42
Nutrition advice: Fuelled by Science with Ted Munson | EP#41
Race-day fueling and The Core Diet with Jesse Kropelnicki | EP#40
Fueling is the fourth discipline in triathlon, but in long-course racing, it's no less important than swimming biking and running. Jesse Kropelnicki, elite coach and founder of QT2 Systems and The Core Diet, has worked with a great number of athletes and made race-day fueling their strength using the principles of The Core Diet. If you've struggled with race-day fueling, you'll walk away from this interview with a clear path for how to make it right. IN THIS EPISODE YOU'LL LEARN: -How to think about nutrition in your day to day life -How to reach your racing weight -How to fuel in training -What the fuel window is, and why it is so important -How to fuel in races LISTENER QUESTIONS: If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below). NOTES: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ SHOWNOTES: www.thattriathlonshow.com Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Level up your triathlon using Training Peaks | EP#39
Tracking and monitoring data is one thing. Using the data to drive your decisions about how to train and race is a different story. Knowing how to filter and decipher all the information that you have can be difficult and confusing. Training Peaks is the best tool to use for any triathlete using a data-driven training approach, and today we'll cover how to use it effectively. IN THIS EPISODE YOU'LL LEARN: -Which metrics and data to focus on -How to know exactly when you need to push or back off your training -How to measure track your aerobic base and muscular endurance -How to plan your taper and define your ideal taper down to a single number -How to reverse engineer your key workouts based on Training Stress Score LISTENER QUESTIONS: If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below). NOTES: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ SHOWNOTES: www.thattriathlonshow.com Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Structured, power-based cycling training with Chad Timmerman | EP#38
Chad Timmerman is head coach at TrainerRoad, where he creates cycling training plans athletes use every day to become stronger and faster. His approach to training is based on science, and he believes training without structure is not training at all, it's riding a bike. IN THIS EPSIODE YOU'LL LEARN: -Why training with power is the best way to improve your cycling -Why high quality trumps high quantity -How to make your cycling training structured -THe different phases of your cycling training: base, build, and specialty -What TrainerRoad is and how it helps triathletes train more effectively LISTENER QUESTIONS: If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below). NOTES: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ SHOWNOTES: www.thattriathlonshow.com Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Time management and balance with Amy Farrell |EP#37
Amy Farrell is a triathlon age-grouper like most of us, with a day job, family, and other commitments. Unlike most of us, however, she is an age-group Ironman world champion. One of her keys to success is great time management, and finding the right balance between triathlon and other parts of her life. IN THIS EPISODE YOU'LL LEARN ABOUT: -Amy's tips for managing your time and finding time for both training and non-triathlon commitments -The importance of finding the right balance in life. -A day in the life of Amy - what it contains and how she combines training, family, and her job hour by hour, black on white. LISTENER QUESTIONS: If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below). NOTES: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ SHOWNOTES: www.thattriathlonshow.com Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Cool-downs - are they necessary? | EP#36
What are the real benefits and proclaimed benefits (aka myths) of cool-downs? Should you do cool-downs, and if yes, how should you do it in your triathlon training? IN THIS EPISODE YOU'LL LEARN: -The actual benefit of cooldowns: reducing risk of post-exercise dizziness and fainting -Myths about cool-downs - no, they DON'T enhance recovery or improve performance in later workouts -Why it might be a good idea to do cool-downs anyway - but from a training adaptation standpoint, not a recovery or performance standpoint -My personal recommendations regarding cool-downs LISTENER QUESTIONS: If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below). NOTES: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ SHOWNOTES: www.thattriathlonshow.com Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Race-day warm-up | EP#35
How should you warm up on race-day? Is it even necessary to warm up at all. Let's uncover what the benefits of warm-ups are, how to structure them, and what pitfalls to avoid! IN THIS EPISODE YOU'LL LEARN: -Why you need to warm-up for (most) races -How to structure an "ideal" warm-up and a logistically practical race-day warm-up -What pitfalls to avoid with your warm-ups -How to plan your warm-up intensity, duration, order, and timing LISTENER QUESTIONS: If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below). NOTES: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ SHOWNOTES: www.thattriathlonshow.com Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
9 of the best workouts you probably aren't doing | EP#34
Training during and after pregnancy with Jocelyn McCauley | EP#33
Triathlon training lessons with Mary Beth Ellis | EP#32
How to shave 14 minutes off your Ironman bike split with Jon and Chris Thornham | EP#31
Training Zones part 3: Running | EP#30
Training Zones part 2: Cycling | EP#29
Peak Performance - The Science of Success with Brad Stulberg | EP#28
Training Zones part 1: Swimming | EP#27
High-performance coaching with elite coach Paulo Sousa | EP#26
Paulo Sousa, PhD, is an elite triathlon coach from Portugal now residing in California and operating The Triathlon Squad, a high-performance environment for elite triathletes. Among other accomplishments, he coached two of the three male athletes in the Rio Olympics 2016, and was given the USAT Coach of the Year award for 2016. IN THIS EPISODE YOU'LL LEARN ABOUT: -The origin story of The Triathlon Squad and why it came to be -How Paulo and his athletes in the squad operate on a day-to-day basis -Balancing athletes' individual training with benefiting from the group environment -What it takes to be a professional triathlete - physically and mentally LISTENER QUESTIONS: If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below). NOTES: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ SHOWNOTES: www.thattriathlonshow.com Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Aerodynamics mastery and free speed on the bike with Nuno Prazeres | EP#25
Improve your swimming and start laughing at the water with Kevin Koskella | EP#24
Run like sub-4 minute miler and pro triathlete Sean Jefferson | EP#23
Learn how to improve your running from one of the fastest runners in the sport of triathlon. Sean Jefferson is a former professional mid-distance runner with a mile personal best of 3:56. Injuries forced him to quit running, and instead, he ended up becoming a professional triathlete. We also talk about how to get started swimming and improve quickly when you have absolutely no swimming background, just like Sean when he first started out. IN THIS EPISODE YOU'LL LEARN: -The type of run training Sean suggest triathletes do for best results -Whether you should focus on run technique or not -How to become a fast swimmer quickly when you have no background in swimming -Sean's background and story, growing up as a runner, turning pro, and then switching to triathlon LISTENER QUESTIONS: If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below). NOTES: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ SHOWNOTES: www.thattriathlonshow.com Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Performance nutrition for triathletes with Steph Saullo | EP#22
When it comes to nutrition, there are some overarching principles that are true for almost everybody, but there's no one-size-fits-all approach to optimizing performance through nutrition. Steph Saullo (MS, RD, LDN), registered dietitian at Ritter Sports Performance and host of the Performance Nutrition Summit empowers people to learn how to make the best nutrition-based choices for themselves and their goals. IN THIS EPISODE YOU'LL LEARN: -Performance nutrition for triathletes - how to set up a healthy eating foundation in your day to day life. -Once you have a healthy eating foundation in place, how can you optimize your nutrition and take it to the next level? -How should you fuel before, during, and after workouts? -What supplements might be a good idea to take, and which supplements should you avoid? -Nutrition myths and fads - what's working and what's just marketing hype and misconceptions? LISTENER QUESTIONS: If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below). NOTES: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ SHOWNOTES: www.thattriathlonshow.com Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Mission "Grow Triathlon" with USAT president Barry Siff | EP#21
Masters Athletes: How to minimize performance declines for the aging triathlete | EP#20
Let's face it, at some point in your triathlon career, you will face an inevitable decline in endurance performance due to age. But how big a decline it is and at what point it happens is in your control to a much greater extent than you may think. Today we discuss just how you can minimize that performance decline as a masters triathlete. IN THIS EPISODE YOU'LL LEARN: -What are typical endurance performance changes for masters athletes? -What are the main physiological and non-physiological reasons for these reductions in performance? -What should you do and what should you not do to counteract these changes? -Endurance training, strength training, nutrition and hydration for masters triathletes. LISTENER QUESTIONS: If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below). NOTES: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ SHOWNOTES: www.thattriathlonshow.com Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Improve your triathlon running and give duathlons a go with Eric Schwartz | EP#19
Open water swimming: training and racing tips with coach Brenton Ford | EP#18
Brain training and psychobiology of endurance performance with professor Samuele Marcora | EP#17
The Great Debate: Intensity vs. Volume | EP#16
Strength and conditioning for triathletes with Frank Velasquez | EP#15
Set up your perfect half or full Ironman performance with Bevan McKinnon | EP#14
The Pillars of Performance with elite coach Matt Dixon | EP#13
Q&A: Your triathlon questions answered | EP#12
Listener questions and answers. I answer some of the triathlon questions you have been sending in over the last few weeks. IN THIS EPISODE YOU'LL LEARN: -How to meet the increased recovery needs that come with age. -The best way to get started with swimming when you're new to the sport. -Weekly training structure and too long bike rides? -Balancing family commitments, your career, and training for long-distance triathlons. LISTENER QUESTIONS: If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below). NOTES: If you enjoy the show, please help me out by subscribing, rating and reviewing. SHOWNOTES: www.thattriathlonshow.com Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Master Ironman 70.3 training with pro triathlete Cody Beals | EP#11
Actionable Ironman 70.3 training and racing tips for age-groupers from pro triathlete Cody Beals. IN THIS EPISODE YOU'LL LEARN ABOUT: -How to self-coach effectively. -How to train for 70.3 (half-distance triathlon) races specifically. -What age-groupers can learn from pro triathletes' training. -The indoor trainer workout that reduced Cody to a puddle of quivering protoplasm. -Cody's take on benchmark workouts and formal tests.
LISTENER QUESTIONS: If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below). NOTES: If you enjoy the show, please help me out by subscribing, rating and reviewing. SHOWNOTES: www.thattriathlonshow.com Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Strategies and Hacks for the Time-crunched Triathlete | EP#10
Finding time to train is hard when you have a job, a family, and other responsibilities. But with the right strategy and smart hacks you can find yourself some extra time and make the most of the time you have. If you are a time-crunched triathlete, you need to listen to this episode. You'll learn: -The big picture strategy you have to take when trying to fit in your training. -The single most important goal that determines how you'll manage your time and training. -The mistakes most time-crunched triathletes make. -8 high leverage time management hacks to start using today. LISTENER QUESTIONS: If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below). NOTES: If you enjoy the show, please help me out by subscribing, rating and reviewing. SHOWNOTES: www.thattriathlonshow.com Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Are you held back by conventional swim technique wisdom? with Karlyn Pipes | EP#9
"Push through past your hip" is just one of the conventional swimming wisdom myths that Karlyn Pipes busts in this interview. Karlyn is an age-group world champion, International Swimming Hall of Famer, motivational speaker and swim technique guru residing in Kona, Hawaii. IN THIS EPISODE YOU'LL LEARN: -Why pushing your stroke past your hip is ruining your swimming. -The problems with conventionally taught swim technique. -The technique to use instead, and how to go about changing your technique effectively. -Swimming in the open water, and swim training for triathletes. -Karlyn's inspirational backstory and swimming background. LISTENER QUESTIONS: If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below). NOTES: If you enjoy the show, please help me out by subscribing, rating and reviewing. SHOWNOTES: www.thattriathlonshow.com Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Nutrition for Triathletes: A Deep-dive with Kim Schwabenbauer | EP#8
Do you struggle with nutrition, knowingly or unknowingly? Kim Schwabenbauer is a registered dietitian, triathlon coach, and pro triathlete. Today we make a deep-dive into nutrition for triathletes. IN THIS EPISODE YOU'LL LEARN: -Nutrition principles that apply to most if not all triathletes. -The most common nutrition mistakes triathletes make. -Why nutrition individualization is so important. -How you can get started with your own individualized nutrition strategy. -Example scenarios of nutrition strategies for different types of athletes, like complete beginners who train a limited amount of hours, advanced age-groupers, busy executives, vegetarians and vegans, and for triathletes trying to lose weight. -Kim's thoughts on low-carb high-fat diets, ketogenic diets, and more. LISTENER QUESTIONS: If you have questions that you want me to answer on the show or off the show (in an email), send me your question via email or Twitter (contact information below). NOTES: If you enjoy the show, please help me out by subscribing, rating and reviewing. SHOWNOTES: www.thattriathlonshow.com Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
How to use data to get faster with Jim Vance | EP#7
Triathlon Racing: How to Maximize Your Performance | EP#6
Learn how to perform on race day. Today I cover the strategies and tactics you can use to maximize your triathlon performance when it matters. From standing at the start line to crossing the finish line. IN THIS EPISODE YOU'LL LEARN: -How to create a race plan. -Tips for the swim start and swim leg of the triathlon. -Tips for the bike (many of these tips you've probably never heard before). -Tips for the run (and the mantra you can use to run with great form and not like a sack of potatoes). -Tips for T1 and T2. -The psychology of racing. NOTES: Remember to enter the podcast launch contest to win an Amazon gift card. If you enjoy the show, please help me out by subscribing, rating and reviewing. SHOWNOTES: www.thattriathlonshow.com Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
How to train like an Olympian with Ben Kanute | EP#5
Ben Kanute is a US Olympic triathlete and competed in the Rio 2016 games. He was also part of the team that won the ITU Mixed Relay World Championships in Hamburg 2016. IN THIS EPISODE YOU'LL LEARN: -How Ben started doing triathlons at the age of 8 and went through the ranks of the USAT system to make it all the way to the professional level. -How he has been training at different points of his career, from a young age in a kids' triathlon team, his years at the University of Arizona, and now as a professional triathlete. -Ben's training tips for age-group triathletes. -What it was like competing in the Rio Olympics and winning the ITU Mixed Relay World Championships. -Ben's plans and goals for the future. NOTES: Remember to enter the podcast launch contest to win an Amazon gift card. If you enjoy the show, please help me out by subscribing, rating and reviewing. SHOWNOTES: www.thattriathlonshow.com Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
How to get started in triathlon with Wendy Mader | EP#4
3 foundational elements that will make you swim faster with Gerry Rodrigues | EP#3
How would you like to shave significant time off your swimming pace - immediately? Gerry Rodrigues, one of the foremost triathlon swim coaches on the planet, who's coached countless age-groupers, top-level professionals (like Holly Lawrence and Jesse Thomas), and celebrities from outside the triathlon arena (like Jenson Button and Gordon Ramsay) to massive swim improvements, helps you do that by simplifying swimming and boiling it down to three foundational elements. IN THIS EPISODE YOU'LL LEARN: -How to swim faster by mastering tautness, alignment, and propulsion. -How to periodize your swim training within your triathlon season. -The perfect swim workout architecture. NOTES: Remember to enter the podcast launch contest to win an Amazon gift card. If you enjoy the show, please help me out by subscribing, rating and reviewing. SHOWNOTES: www.thattriathlonshow.com Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
The 8-step framework for effective triathlon training | EP#2
Want to maximize your bang for training buck? In this episode, I'll teach you an 8-step framework that will be your blueprint for effective triathlon training. YOU'LL LEARN ABOUT: -High-value vs. low-value workouts -Periodization -How to structure your training week -Essential ancillary training -How to dominate with nutrition -The do's and don'ts of recovery -Time management for busy age-groupers -The tools to use and gadgets to ditch NOTES: Remember to enter the podcast launch contest to win an Amazon gift card. If you enjoy the show, please help me out by subscribing, rating and reviewing. SHOWNOTES: www.thattriathlonshow.com Send feedback, questions or just wanna chat? CONTACT me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Joe Friel's advice for improving training structure and periodize your way to success | EP#1
Pilot Episode | EP#0
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Podcasten That Triathlon Show är skapad av Mikael Eriksson. Podcastens innehåll och bilderna på den här sidan hämtas med hjälp av det offentliga podcastflödet (RSS).
En liten tjänst av I'm With Friends. Finns även på engelska.