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 -Accounta...
Aug 13, 2018•51 min
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+) LINKS AND RESOURCES: That Triathlon Show website Beginner Training Plans Coaching Training plan, coaching, and product bundle GIVEAWAY Training Zones part 1...
Aug 09, 2018•21 min
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:...
Aug 06, 2018•35 min
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 LINKS AND RESOURCES: That Triathlon Show website Beginner Training Plans Coaching Injury prevention and recovery methods for triathletes with Nate Koch | EP#114 The Triath...
Aug 02, 2018•17 min
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 us...
Jul 30, 2018•1 hr 15 min
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 (!) LINKS AND RESOURCES: 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...
Jul 26, 2018•21 min
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 ...
Jul 23, 2018•56 min
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 LINKS AND RESOURCES: 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 - Precisio...
Jul 19, 2018•17 min
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 whe...
Jul 16, 2018•39 min
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 LINKS AND RESOURCES: 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 | ...
Jul 12, 2018•19 min
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 -Exer...
Jul 09, 2018•57 min
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? LINKS AND RESOURCES: 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...
Jul 04, 2018•16 min
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...
Jul 02, 2018•46 min
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 LINKS AND RESOURCES: 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 SPONSORS: Precision Hydration - One-size d...
Jun 28, 2018•12 min
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...
Jun 25, 2018•47 min
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? LINKS AND RESOURCES: 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 Inter...
Jun 21, 2018•16 min
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: w...
Jun 18, 2018•56 min
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 LINKS AND RESOURCES: 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 RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing . CONTACT: Want to send feedback, q...
Jun 15, 2018•13 min
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 f...
Jun 14, 2018•50 min
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 f...
Jun 11, 2018•49 min
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 LINKS AND RESOURCES: That Triathlon Show website Beginner Training Plans Coaching Triathlon Strength Training in 2018 - The Definitive Guide The Triathlete's Strength Training Formula | ...
Jun 07, 2018•15 min
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 ...
Jun 04, 2018•54 min
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 LINKS AND RESOURCES: That Triathlon Show website Beginner Training Plans Coaching Training Zones part 1: Swimming | EP#27 Training Zones part 2: Cycling | EP#29 Training...
May 31, 2018•12 min
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 res...
May 28, 2018•42 min
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? LINKS AND RESOURCES: That Triathlon Show website Beginner Training Plans Coaching 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?...
May 25, 2018•12 min
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...
May 24, 2018•39 min
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...
May 21, 2018•1 hr
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 LINKS AND RESOURCES: That Triathlon Show website Beginner Training Plans Coaching 5 keys to running well off the bike | EP#48 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 con...
May 17, 2018•16 min
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 -He...
May 14, 2018•58 min
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 LINKS AND RESOURCES: Read about the training camp here! RATE AND REVIEW: If you enjoy the show, please help me out by subscr...
May 11, 2018•12 min
