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 prop...
Jun 24, 2019•1 hr 13 min
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? LINKS AND RESOURCES: That Triathlon Show website Coaching Training Plans Anybody can be a Kona qualifier: genetics is not your limiter with Alan Cozens | EP#18...
Jun 20, 2019•33 min
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:...
Jun 17, 2019•1 hr 3 min
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? LINKS AND RESOURCES: That Triathlon Show website Coach...
Jun 13, 2019•16 min
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 (rathe...
Jun 10, 2019•1 hr 3 min
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 ...
Jun 06, 2019•22 min
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: -Wha...
Jun 03, 2019•54 min
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 LINKS AND RESOURCES...
May 30, 2019•21 min
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...
May 27, 2019•1 hr 1 min
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? LINKS AND RESOURCES: That Triathlon Show website Coaching Training Plans To lab test or not to lab test with Alan Couzens | EP#79 Triathlon ...
May 23, 2019•27 min
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...
May 20, 2019•1 hr 13 min
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? LINKS AND RESOURCES: That Triathlon Show website Coaching Training Plans Sprint Interval Trai...
May 16, 2019•25 min
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 an...
May 13, 2019•1 hr 23 min
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 reduc...
May 09, 2019•24 min
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 o...
May 06, 2019•59 min
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? LINKS AND RESOURCES: That Triathlon Show website Coaching Training Plans Q&A #28 - Time manage...
May 02, 2019•26 min
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...
Apr 29, 2019•49 min
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 LINKS AND RESOURCES: That Triathlon Show website Coaching Training Plans Q&A #2 - Back to back workouts and low-cadence bike training FTP, VO2max and ...
Apr 25, 2019•21 min
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 polarise...
Apr 22, 2019•1 hr 15 min
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? LINKS AND RESOURCES: That Triathlon Show website Coaching Training Plans Beginner Tip 29 - Metrics you should be tracking FT...
Apr 18, 2019•29 min
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 ...
Apr 15, 2019•1 hr 33 min
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 LINKS AND RESOURCES: That Triathlon Show website Coaching Training Plans Autonomic recovery after e...
Apr 11, 2019•28 min
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 impa...
Apr 08, 2019•1 hr 27 min
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 manag...
Apr 04, 2019•30 min
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 w...
Apr 01, 2019•1 hr 47 min
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 LINKS AND RESOURCES: That Triathlon Sh...
Mar 28, 2019•41 min
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 o...
Mar 25, 2019•48 min
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 my...
Mar 21, 2019•30 min
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 -...
Mar 18, 2019•1 hr 4 min
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...
Mar 14, 2019•30 min
